Vegan foods high in Magnesium

Magnesium enters the body in whole foods but leaves during processing. Refining grains strips away the bran and germ where magnesium accumulates. Soaking nuts and seeds can reduce phytic acid, which binds magnesium and limits absorption. Fortification adds it back, so processed foods sometimes contain more than their whole-food origins.

Green vegetables, nuts, seeds and whole grains hold the highest magnesium content. What this ranking shows you is concentration per 100 g, not how much your body actually absorbs. Phytates and other compounds in plant foods can reduce bioavailability, though cooking and soaking help.

FDA daily value: 420 mg

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Showing 851–900 of 6,497 foods

#	Food	Category	Per 100 g	% DV	Source
851	Lentils, flour	Legumes and Legume Products	116.00 mg	28%	CNF
852	Candies, M&M's Almond Chocolate Candies	Sweets	116.00 mg	28%	CNF
853	Grains, wheat flour, whole-wheat	Cereals, Grains and Pasta	116.00 mg	28%	CNF
854	Cereal, ready to eat, Oatmeal Squares, Quaker	Breakfast cereals	116.00 mg	28%	CNF
855	Rice, brown, long grain, unenriched, raw	Cereal Grains and Pasta	115.00 mg	27%	USDA_FF
856	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Breakfast Cereals	115.00 mg	27%	USDA_SR
857	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Breakfast Cereals	115.00 mg	27%	USDA_SR
858	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Breakfast Cereals	115.00 mg	27%	USDA_SR
859	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Breakfast Cereals	115.00 mg	27%	USDA_SR
860	Natto	Legumes and Legume Products	115.00 mg	27%	USDA_SR
861	Babyfood, cereal, barley, dry fortified	Baby Foods	115.00 mg	27%	USDA_SR
862	Seeds, breadnut tree seeds, dried	Nut and Seed Products	115.00 mg	27%	USDA_SR
863	Nuts, chestnuts, japanese, dried	Nut and Seed Products	115.00 mg	27%	USDA_SR
864	Candies, semisweet chocolate	Sweets	115.00 mg	27%	USDA_SR
865	Candies, bars / chips, semisweet chocolate	Sweets	115.00 mg	27%	CNF
866	Soybean, fermented products, natto	Legumes and Legume Products	115.00 mg	27%	CNF
867	Nuts, Japanese chestnuts, dried	Nuts and Seeds	115.00 mg	27%	CNF
868	Seeds, breadnuttree seeds, dried	Nuts and Seeds	115.00 mg	27%	CNF
869	Cereal, ready to eat, Shredded Wheat: spoon size, Post	Breakfast cereals	115.00 mg	27%	CNF
870	Soup, tomato vegetable, dehydrated	Soups, Sauces and Gravies	115.00 mg	27%	CNF
871	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Breakfast Cereals	114.00 mg	27%	USDA_SR
872	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Breakfast Cereals	114.00 mg	27%	USDA_SR
873	Snacks, corn cakes, very low sodium	Snacks	114.00 mg	27%	USDA_SR
874	Millet, raw	Cereal Grains and Pasta	114.00 mg	27%	USDA_SR
875	Snacks, rice cakes, brown rice, corn	Snacks	114.00 mg	27%	USDA_SR
876	Snacks, corn cakes	Snacks	114.00 mg	27%	USDA_SR
877	Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted	Baked Products	114.00 mg	27%	CNF
878	Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted	Baked Products	114.00 mg	27%	CNF
879	Grains, millet, dry	Cereals, Grains and Pasta	114.00 mg	27%	CNF
880	Snacks, corn cakes, very low sodium	Snacks	114.00 mg	27%	CNF
881	Snacks, corn cakes	Snacks	114.00 mg	27%	CNF
882	Snacks, rice cakes, brown rice, corn	Snacks	114.00 mg	27%	CNF
883	Rice, black, unenriched, raw	Cereal Grains and Pasta	113.40 mg	27%	USDA_FF
884	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Breakfast Cereals	113.00 mg	27%	USDA_SR
885	Spices, onion powder	Spices and Herbs	113.00 mg	27%	USDA_SR
886	Peppers, ancho, dried	Vegetables and Vegetable Products	113.00 mg	27%	USDA_SR
887	Candies, sweet chocolate	Sweets	113.00 mg	27%	USDA_SR
888	Snacks, KRAFT, CORNNUTS, plain	Snacks	113.00 mg	27%	USDA_SR
889	Pepper, ancho, dried	Vegetables and Vegetable Products	113.00 mg	27%	CNF
890	Candies, bars, sweet chocolate	Sweets	113.00 mg	27%	CNF
891	Snacks, corn nuts, plain	Snacks	113.00 mg	27%	CNF
892	Spices, onion powder	Spices and Herbs	113.00 mg	27%	CNF
893	Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron	Baby Foods	112.00 mg	27%	USDA_SR
894	Yellow rice with seasoning, dry packet mix, unprepared	Meals, Entrees, and Side Dishes	112.00 mg	27%	USDA_SR
895	Rice flour, brown	Cereal Grains and Pasta	112.00 mg	27%	USDA_SR
896	Raspberry juice concentrate	Fruits and Fruit Juices	112.00 mg	27%	USDA_SR
897	Babyfood, cereal, mixed grain, with fruit, dry	Babyfoods	112.00 mg	27%	CNF
898	Bread, spelt, commercial, toasted	Baked Products	112.00 mg	27%	CNF
899	Grains, rice flour, brown	Cereals, Grains and Pasta	112.00 mg	27%	CNF
900	Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	111.00 mg	26%	USDA_SR

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Vegan foods high in Magnesium

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