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 1051–1100 of 6,497 foods

#	Food	Category	Per 100 g	% DV	Source
1051	Flour, rye	Cereal Grains and Pasta	95.39 mg	23%	USDA_FF
1052	Tofu, fried, prepared with calcium sulfate	Legumes and Legume Products	95.00 mg	23%	USDA_SR
1053	Snacks, granola bars, soft, almond, confectioners coating	Snacks	95.00 mg	23%	USDA_SR
1054	Babyfood, Multigrain whole grain cereal, dry fortified	Baby Foods	95.00 mg	23%	USDA_SR
1055	Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)	Nut and Seed Products	95.00 mg	23%	USDA_SR
1056	Bacon bits, meatless	Legumes and Legume Products	95.00 mg	23%	USDA_SR
1057	Noodles, japanese, soba, dry	Cereal Grains and Pasta	95.00 mg	23%	USDA_SR
1058	Seeds, sesame butter, tahini, type of kernels unspecified	Nut and Seed Products	95.00 mg	23%	USDA_SR
1059	Grape leaves, raw	Vegetables and Vegetable Products	95.00 mg	23%	USDA_SR
1060	Baking chocolate, mexican, squares	Sweets	95.00 mg	23%	USDA_SR
1061	Tofu, fried (prepared with calcium sulphate)	Legumes and Legume Products	95.00 mg	23%	CNF
1062	Meatless, bacon bits	Legumes and Legume Products	95.00 mg	23%	CNF
1063	Grape leaves (vine leaves), raw	Vegetables and Vegetable Products	95.00 mg	23%	CNF
1064	Pasta, Japanese noodles, soba, dry	Cereals, Grains and Pasta	95.00 mg	23%	CNF
1065	Seeds, sesame butter, tahini, roasted and toasted kernels	Nuts and Seeds	95.00 mg	23%	CNF
1066	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	94.00 mg	22%	USDA_SR
1067	Cereals ready-to-eat, ALPEN	Breakfast Cereals	94.00 mg	22%	USDA_SR
1068	Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	94.00 mg	22%	USDA_SR
1069	Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	94.00 mg	22%	USDA_SR
1070	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Baked Products	94.00 mg	22%	USDA_SR
1071	Granola bar, chewy, fruit and/or nut	Baked Products	94.00 mg	22%	CNF
1072	Granola bar, crunchy, fruit and/or nut	Baked Products	94.00 mg	22%	CNF
1073	Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt	Vegetables and Vegetable Products	94.00 mg	22%	CNF
1074	Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained	Vegetables and Vegetable Products	94.00 mg	22%	CNF
1075	Cereal, ready to eat, Weetabix, Weetabix	Breakfast cereals	94.00 mg	22%	CNF
1076	Corn flour, masa harina, white or yellow, dry, raw	Cereal Grains and Pasta	93.30 mg	22%	USDA_FF
1077	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Breakfast Cereals	93.00 mg	22%	USDA_SR
1078	Beverages, Malted drink mix, natural, powder, dairy based.	Beverages	93.00 mg	22%	USDA_SR
1079	Corn flour, whole-grain, yellow	Cereal Grains and Pasta	93.00 mg	22%	USDA_SR
1080	Corn flour, yellow, masa, enriched	Cereal Grains and Pasta	93.00 mg	22%	USDA_SR
1081	Corn flour, whole-grain, white	Cereal Grains and Pasta	93.00 mg	22%	USDA_SR
1082	Wheat, hard white	Cereal Grains and Pasta	93.00 mg	22%	USDA_SR
1083	Corn flour, masa, unenriched, white	Cereal Grains and Pasta	93.00 mg	22%	USDA_SR
1084	Corn flour, masa, enriched, white	Cereal Grains and Pasta	93.00 mg	22%	USDA_SR
1085	Grains, corn flour, masa, yellow, U.S. enriched	Cereals, Grains and Pasta	93.00 mg	22%	CNF
1086	Grains, wheat, hard white	Cereals, Grains and Pasta	93.00 mg	22%	CNF
1087	Grains, corn flour, yellow, whole-grain	Cereals, Grains and Pasta	93.00 mg	22%	CNF
1088	Instant breakfast, powder	Beverages	93.00 mg	22%	CNF
1089	Spinach, mature	Vegetables and Vegetable Products	92.96 mg	22%	USDA_FF
1090	Spinach, mature	Vegetables and Vegetable Products	92.96 mg	22%	USDA_FF
1091	Spinach, baby	Vegetables and Vegetable Products	92.86 mg	22%	USDA_FF
1092	Spinach, baby	Vegetables and Vegetable Products	92.86 mg	22%	USDA_FF
1093	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Breakfast Cereals	92.00 mg	22%	USDA_SR
1094	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Breakfast Cereals	92.00 mg	22%	USDA_SR
1095	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Breakfast Cereals	92.00 mg	22%	USDA_SR
1096	Nuts, coconut meat, dried (desiccated), toasted	Nut and Seed Products	92.00 mg	22%	USDA_SR
1097	Onions, dehydrated flakes	Vegetables and Vegetable Products	92.00 mg	22%	USDA_SR
1098	Cereals ready-to-eat, WEETABIX whole grain cereal	Breakfast Cereals	92.00 mg	22%	USDA_SR
1099	Nuts, coconut meat, dried (desiccated), creamed	Nut and Seed Products	92.00 mg	22%	USDA_SR
1100	Tamarinds, raw	Fruits and Fruit Juices	92.00 mg	22%	USDA_SR

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Vegan foods high in Magnesium

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