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 1601–1650 of 6,497 foods

#	Food	Category	Per 100 g	% DV	Source
1601	Lentils, pink, raw	Legumes and Legume Products	59.00 mg	14%	CNF
1602	Cracker, melba toast, plain	Baked Products	59.00 mg	14%	CNF
1603	Cracker, melba toast, plain, unsalted	Baked Products	59.00 mg	14%	CNF
1604	Tofu, koyadofu, dried-frozen	Legumes and Legume Products	59.00 mg	14%	CNF
1605	Nuts, simulated product, wheat-based, all flavours except macadamia, without salt	Nuts and Seeds	59.00 mg	14%	CNF
1606	Potato, scalloped, dry mix, unprepared	Vegetables and Vegetable Products	59.00 mg	14%	CNF
1607	Tofu, salted and fermented (fuyu), prepared with calcium sulfate	Legumes and Legume Products	58.00 mg	14%	USDA_SR
1608	Tofu, raw, firm, prepared with calcium sulfate	Legumes and Legume Products	58.00 mg	14%	USDA_SR
1609	Nuts, formulated, wheat-based, unflavored, with salt added	Nut and Seed Products	58.00 mg	14%	USDA_SR
1610	Nuts, chestnuts, chinese, boiled and steamed	Nut and Seed Products	58.00 mg	14%	USDA_SR
1611	Noodles, egg, dry, unenriched	Cereal Grains and Pasta	58.00 mg	14%	USDA_SR
1612	Noodles, egg, dry, enriched	Cereal Grains and Pasta	58.00 mg	14%	USDA_SR
1613	Cowpeas, young pods with seeds, raw	Vegetables and Vegetable Products	58.00 mg	14%	USDA_SR
1614	Lima beans, immature seeds, raw	Vegetables and Vegetable Products	58.00 mg	14%	USDA_SR
1615	Plantains, green, fried	Fruits and Fruit Juices	58.00 mg	14%	USDA_SR
1616	Snacks, potato chips, barbecue-flavor	Snacks	58.00 mg	14%	USDA_SR
1617	Plantain, green, fried	Fruits and fruit juices	58.00 mg	14%	CNF
1618	Granola bar, chewy, low fat	Baked Products	58.00 mg	14%	CNF
1619	Cracker, wheat, low fat	Baked Products	58.00 mg	14%	CNF
1620	Pasta, egg noodles, unenriched, dry	Cereals, Grains and Pasta	58.00 mg	14%	CNF
1621	Pasta, egg noodles, enriched, dry	Cereals, Grains and Pasta	58.00 mg	14%	CNF
1622	Candies, bars, Nestle Crunch	Sweets	58.00 mg	14%	CNF
1623	Snacks, potato chips, barbecue flavour	Snacks	58.00 mg	14%	CNF
1624	Bread, pumpernickel, toasted	Baked Products	58.00 mg	14%	CNF
1625	Tofu, fuyu, salted and fermented (with calcium sulphate)	Legumes and Legume Products	58.00 mg	14%	CNF
1626	Nuts, simulated product, wheat-based, unflavoured, with salt	Nuts and Seeds	58.00 mg	14%	CNF
1627	Nuts, Chinese chestnuts, boiled and steamed	Nuts and Seeds	58.00 mg	14%	CNF
1628	Cowpeas, young pods with seeds, raw	Vegetables and Vegetable Products	58.00 mg	14%	CNF
1629	Beans, lima, raw	Vegetables and Vegetable Products	58.00 mg	14%	CNF
1630	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Breakfast Cereals	57.00 mg	14%	USDA_SR
1631	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Breakfast Cereals	57.00 mg	14%	USDA_SR
1632	Borage, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	57.00 mg	14%	USDA_SR
1633	Peaches, dehydrated (low-moisture), sulfured, uncooked	Fruits and Fruit Juices	57.00 mg	14%	USDA_SR
1634	Stinging Nettles, blanched (Northern Plains Indians)	American Indian/Alaska Native Foods	57.00 mg	14%	USDA_SR
1635	Okra, raw	Vegetables and Vegetable Products	57.00 mg	14%	USDA_SR
1636	Borage, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	57.00 mg	14%	USDA_SR
1637	Stinging Nettles, native, blanched	Vegetables and Vegetable Products	57.00 mg	14%	CNF
1638	Granola bar, chewy, fruit flavour, yogourt coated	Baked Products	57.00 mg	14%	CNF
1639	Borage, boiled, drained, with salt	Vegetables and Vegetable Products	57.00 mg	14%	CNF
1640	Kale, scotch, boiled, drained	Vegetables and Vegetable Products	57.00 mg	14%	CNF
1641	Borage, boiled, drained	Vegetables and Vegetable Products	57.00 mg	14%	CNF
1642	Okra (gumbo), raw	Vegetables and Vegetable Products	57.00 mg	14%	CNF
1643	Peach, dehydrated (low moisture), sulphured, uncooked	Fruits and fruit juices	57.00 mg	14%	CNF
1644	Beans, french, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	56.00 mg	13%	USDA_SR
1645	Crackers, melba toast, wheat	Baked Products	56.00 mg	13%	USDA_SR
1646	Veggie burgers or soyburgers, unprepared	Legumes and Legume Products	56.00 mg	13%	USDA_SR
1647	Bread, chapati or roti, whole wheat, commercially prepared, frozen	Baked Products	56.00 mg	13%	USDA_SR
1648	Beans, french, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	56.00 mg	13%	USDA_SR
1649	Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal	Breakfast Cereals	56.00 mg	13%	USDA_SR
1650	Bread, protein, (includes gluten), toasted	Baked Products	56.00 mg	13%	USDA_SR

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Vegan foods high in Magnesium

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