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 1151–1200 of 6,497 foods

#	Food	Category	Per 100 g	% DV	Source
1151	Kale, scotch, raw	Vegetables and Vegetable Products	88.00 mg	21%	CNF
1152	Muffins, wheat bran, dry mix	Baked Products	87.00 mg	21%	USDA_SR
1153	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Breakfast Cereals	87.00 mg	21%	USDA_SR
1154	Spinach, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	87.00 mg	21%	USDA_SR
1155	Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar	Snacks	87.00 mg	21%	USDA_SR
1156	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Breakfast Cereals	87.00 mg	21%	USDA_SR
1157	Spinach, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	87.00 mg	21%	USDA_SR
1158	Snacks, tortilla chips, ranch-flavor	Snacks	87.00 mg	21%	USDA_SR
1159	Spinach, boiled, drained, with salt	Vegetables and Vegetable Products	87.00 mg	21%	CNF
1160	Snacks, tortilla chips, ranch	Snacks	87.00 mg	21%	CNF
1161	Muffin, wheat bran, dry mix, unprepared	Baked Products	87.00 mg	21%	CNF
1162	Spinach, boiled, drained	Vegetables and Vegetable Products	87.00 mg	21%	CNF
1163	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Snacks	86.00 mg	20%	USDA_SR
1164	Soybeans, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	86.00 mg	20%	USDA_SR
1165	Soybeans, mature cooked, boiled, without salt	Legumes and Legume Products	86.00 mg	20%	USDA_SR
1166	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Snacks	86.00 mg	20%	USDA_SR
1167	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Breakfast Cereals	86.00 mg	20%	USDA_SR
1168	Chard, swiss, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	86.00 mg	20%	USDA_SR
1169	Wocas, dried seeds, Oregon, yellow pond lily (Klamath)	American Indian/Alaska Native Foods	86.00 mg	20%	USDA_SR
1170	Chard, swiss, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	86.00 mg	20%	USDA_SR
1171	Cornmeal, white, self-rising, bolted, plain, enriched	Cereal Grains and Pasta	86.00 mg	20%	USDA_SR
1172	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cereal Grains and Pasta	86.00 mg	20%	USDA_SR
1173	Soybeans, dry, boiled, salted	Legumes and Legume Products	86.00 mg	20%	CNF
1174	Soybeans, dry, boiled	Legumes and Legume Products	86.00 mg	20%	CNF
1175	Chard, swiss, boiled, drained	Vegetables and Vegetable Products	86.00 mg	20%	CNF
1176	Cereal, ready to eat, Harvest Crunch: original, Quaker	Breakfast cereals	86.00 mg	20%	CNF
1177	Bread, multi-grain, toasted (includes whole-grain)	Baked Products	85.00 mg	20%	USDA_SR
1178	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Breakfast Cereals	85.00 mg	20%	USDA_SR
1179	Tortillas, ready-to-bake or -fry, whole wheat	Baked Products	85.00 mg	20%	USDA_SR
1180	Rolls, dinner, whole-wheat	Baked Products	85.00 mg	20%	USDA_SR
1181	Bagels, multigrain	Baked Products	85.00 mg	20%	USDA_SR
1182	Balsam-pear (bitter gourd), leafy tips, raw	Vegetables and Vegetable Products	85.00 mg	20%	USDA_SR
1183	Prickly pears, raw	Fruits and Fruit Juices	85.00 mg	20%	USDA_SR
1184	Bread, whole grain (whole-wheat), commercial, toasted	Baked Products	85.00 mg	20%	CNF
1185	Tortilla, ready-to-bake / fry, whole-wheat	Baked Products	85.00 mg	20%	CNF
1186	Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills	Breakfast cereals	85.00 mg	20%	CNF
1187	Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's	Baked Products	85.00 mg	20%	CNF
1188	Roll, dinner, whole wheat	Baked Products	85.00 mg	20%	CNF
1189	Balsam-pear (bitter gourd, bitter melon), leafy tips, raw	Vegetables and Vegetable Products	85.00 mg	20%	CNF
1190	Prickly pear, raw	Fruits and fruit juices	85.00 mg	20%	CNF
1191	Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker	Breakfast cereals	85.00 mg	20%	CNF
1192	Cereal, ready to eat, Cheerios: multigrain, General Mills	Breakfast cereals	85.00 mg	20%	CNF
1193	Tortilla chips, yellow, plain, salted	Snacks	84.00 mg	20%	USDA_SR
1194	Pancakes, whole wheat, dry mix, incomplete	Baked Products	84.00 mg	20%	USDA_SR
1195	Nuts, chestnuts, chinese, raw	Nut and Seed Products	84.00 mg	20%	USDA_SR
1196	Snacks, taro chips	Snacks	84.00 mg	20%	USDA_SR
1197	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Vegetables and Vegetable Products	84.00 mg	20%	USDA_SR
1198	Snacks, tortilla chips, plain, white corn, salted	Snacks	84.00 mg	20%	USDA_SR
1199	Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated	Vegetables and Vegetable Products	84.00 mg	20%	CNF
1200	Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's	Breakfast cereals	84.00 mg	20%	CNF

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Vegan foods high in Magnesium

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