Vegan foods high in Magnesium (USDA Foundation)

Magnesium supports muscle and nerve function, blood sugar control, and bone health.

FDA daily value: 420 mg

Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

Showing 101-150 of 290 foods.

# Food Category Per 100 g % DV
101 Restaurant, Latino, pupusas con frijoles (pupusas, bean) Restaurant Foods 53.60 mg 13%
102 Tomato, paste, canned, without salt added Vegetables and Vegetable Products 49.61 mg 12%
103 Collards, raw Vegetables and Vegetable Products 49.51 mg 12%
104 Mustard, prepared, yellow Spices and Herbs 47.70 mg 11%
105 Flour, semolina, fine Cereal Grains and Pasta 46.28 mg 11%
106 Arugula, baby, raw Vegetables and Vegetable Products 42.65 mg 10%
107 Fonio, grain, dry, raw Cereal Grains and Pasta 39.10 mg 9%
108 Flour, wheat, all-purpose, unenriched, unbleached Cereal Grains and Pasta 36.10 mg 9%
109 Flour, bread, white, enriched, unbleached Cereal Grains and Pasta 35.90 mg 9%
110 Flour, semolina, coarse and semi-coarse Cereal Grains and Pasta 35.21 mg 8%
111 Plantains, ripe, raw Fruits and Fruit Juices 33.93 mg 8%
112 Flour, cassava Vegetables and Vegetable Products 33.56 mg 8%
113 Flour, wheat, all-purpose, enriched, unbleached Cereal Grains and Pasta 33.30 mg 8%
114 Avocado, Hass, peeled, raw Fruits and Fruit Juices 32.80 mg 8%
115 Kale, raw Vegetables and Vegetable Products 32.70 mg 8%
116 Beans, black, canned, sodium added, drained and rinsed Legumes and Legume Products 32.54 mg 8%
117 Cookies, oatmeal, soft, with raisins Baked Products 32.40 mg 8%
118 Plantains, overripe, raw Fruits and Fruit Juices 31.73 mg 8%
119 Flour, corn, yellow, fine meal, enriched Cereal Grains and Pasta 30.10 mg 7%
120 Beans, navy, canned, sodium added, drained and rinsed Legumes and Legume Products 29.56 mg 7%
121 Plantains, underripe, raw Fruits and Fruit Juices 29.47 mg 7%
122 Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed Legumes and Legume Products 29.31 mg 7%
123 Beans, great northern, canned, sodium added, drained and rinsed Legumes and Legume Products 29.30 mg 7%
124 Beans, cannellini, canned, sodium added, drained and rinsed Legumes and Legume Products 29.29 mg 7%
125 Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed Legumes and Legume Products 28.41 mg 7%
126 Beans, snap, green, raw Vegetables and Vegetable Products 28.21 mg 7%
127 Bananas, ripe and slightly ripe, raw Fruits and Fruit Juices 28.00 mg 7%
128 Bananas, ripe and slightly ripe, raw Fruits and Fruit Juices 28.00 mg 7%
129 Beans, pinto, canned, sodium added, drained and rinsed Legumes and Legume Products 27.49 mg 7%
130 Blackeye pea, canned, sodium added, drained and rinsed Legumes and Legume Products 27.26 mg 6%
131 Bread, white, commercially prepared Baked Products 26.90 mg 6%
132 Flour, wheat, all-purpose, enriched, bleached Cereal Grains and Pasta 26.70 mg 6%
133 Rice, white, long grain, unenriched, raw Cereal Grains and Pasta 26.53 mg 6%
134 Flour, 00 Cereal Grains and Pasta 25.80 mg 6%
135 Corn, sweet, yellow and white kernels,  fresh, raw Vegetables and Vegetable Products 25.76 mg 6%
136 Potatoes, russet, without skin, raw Vegetables and Vegetable Products 25.64 mg 6%
137 Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed Legumes and Legume Products 25.49 mg 6%
138 Kale, frozen, cooked, boiled, drained, without salt Vegetables and Vegetable Products 25.00 mg 6%
139 Brussels sprouts, raw Vegetables and Vegetable Products 25.00 mg 6%
140 Squash, winter, acorn, raw Vegetables and Vegetable Products 23.75 mg 6%
141 Potatoes, red, without skin, raw Vegetables and Vegetable Products 23.56 mg 6%
142 Flour, rice, white, unenriched Cereal Grains and Pasta 22.90 mg 5%
143 Flour, pastry, unenriched, unbleached Cereal Grains and Pasta 22.40 mg 5%
144 Potatoes, gold, without skin, raw Vegetables and Vegetable Products 22.30 mg 5%
145 Parsnips, raw Vegetables and Vegetable Products 22.00 mg 5%
146 Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed Vegetables and Vegetable Products 21.91 mg 5%
147 Soy milk, unsweetened, plain, shelf stable Legumes and Legume Products 21.54 mg 5%
148 Soy milk, unsweetened, plain, shelf stable Legumes and Legume Products 21.54 mg 5%
149 Flour, rice, glutinous Cereal Grains and Pasta 21.20 mg 5%
150 Beets, raw Vegetables and Vegetable Products 21.01 mg 5%

Related nutrients

Calcium Iron Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

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