Vegan foods high in Magnesium (USDA SR Legacy)

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 2551–2600 of 3,436 foods

#	Food	Category	Per 100 g	% DV
2551	Cake, yellow, unenriched, dry mix	Baked Products	10.00 mg	2%
2552	Cake, yellow, enriched, dry mix	Baked Products	10.00 mg	2%
2553	Lemonade, powder, prepared with water	Beverages	10.00 mg	2%
2554	Alcoholic beverage, wine, table, white	Beverages	10.00 mg	2%
2555	Grapefruit juice, white, canned, sweetened	Fruits and Fruit Juices	10.00 mg	2%
2556	Soup, tomato, dry, mix, prepared with water	Soups, Sauces, and Gravies	10.00 mg	2%
2557	Beverages, Wine, non-alcoholic	Beverages	10.00 mg	2%
2558	Alcoholic beverage, wine, table, white, Chardonnay	Beverages	10.00 mg	2%
2559	Apricots, canned, juice pack, with skin, solids and liquids	Fruits and Fruit Juices	10.00 mg	2%
2560	Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, liquid concentrate	Baby Foods	10.00 mg	2%
2561	Babyfood, vegetables, mix vegetables strained	Baby Foods	10.00 mg	2%
2562	Cake, yellow, light, dry mix	Baked Products	10.00 mg	2%
2563	Cake, pound, commercially prepared, fat-free	Baked Products	10.00 mg	2%
2564	Pie, fried pies, cherry	Baked Products	10.00 mg	2%
2565	Beverages, Orange juice, light, No pulp	Beverages	10.00 mg	2%
2566	Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6	Beverages	10.00 mg	2%
2567	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Fruits and Fruit Juices	10.00 mg	2%
2568	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Fruits and Fruit Juices	10.00 mg	2%
2569	Grapefruit, sections, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	10.00 mg	2%
2570	Grapefruit, sections, canned, water pack, solids and liquids	Fruits and Fruit Juices	10.00 mg	2%
2571	Gooseberries, raw	Fruits and Fruit Juices	10.00 mg	2%
2572	Figs, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	10.00 mg	2%
2573	Figs, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	10.00 mg	2%
2574	Figs, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	10.00 mg	2%
2575	Figs, canned, water pack, solids and liquids	Fruits and Fruit Juices	10.00 mg	2%
2576	Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled	Baked Products	10.00 mg	2%
2577	Pie, fried pies, fruit	Baked Products	10.00 mg	2%
2578	Muffins, blueberry, commercially prepared (Includes mini-muffins)	Baked Products	10.00 mg	2%
2579	Cake, white, dry mix, special dietary (includes lemon-flavored)	Baked Products	10.00 mg	2%
2580	MORI-NU, Tofu, silken, lite extra firm	Legumes and Legume Products	10.00 mg	2%
2581	MORI-NU, Tofu, silken, lite firm	Legumes and Legume Products	10.00 mg	2%
2582	Babyfood, corn and sweet potatoes, strained	Baby Foods	10.00 mg	2%
2583	Alcoholic beverages, wine, rose	Beverages	10.00 mg	2%
2584	Carambola, (starfruit), raw	Fruits and Fruit Juices	10.00 mg	2%
2585	Apricots, raw	Fruits and Fruit Juices	10.00 mg	2%
2586	Soup, chunky vegetable, canned, ready-to-serve	Soups, Sauces, and Gravies	10.00 mg	2%
2587	Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, liquid concentrate	Baby Foods	10.00 mg	2%
2588	Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior	Baby Foods	10.00 mg	2%
2589	Babyfood, fruit, bananas with tapioca, strained	Baby Foods	10.00 mg	2%
2590	Salad dressing, russian dressing	Fats and Oils	10.00 mg	2%
2591	Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained	Baby Foods	10.00 mg	2%
2592	Sweeteners, for baking, brown, contains sugar and sucralose	Sweets	10.00 mg	2%
2593	Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mg	2%
2594	Rutabagas, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mg	2%
2595	Peppers, sweet, red, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	10.00 mg	2%
2596	Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mg	2%
2597	Tomatoes, green, raw	Vegetables and Vegetable Products	10.00 mg	2%
2598	Peppers, sweet, green, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	10.00 mg	2%
2599	Peppers, sweet, green, raw	Vegetables and Vegetable Products	10.00 mg	2%
2600	Onions, frozen, whole, unprepared	Vegetables and Vegetable Products	10.00 mg	2%

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Vegan foods high in Magnesium (USDA SR Legacy)

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