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 2851–2900 of 6,497 foods

#	Food	Category	Per 100 g	% DV	Source
2851	Blackeye pea, canned, sodium added, drained and rinsed	Legumes and Legume Products	27.26 mg	6%	USDA_FF
2852	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium	Legumes and Legume Products	27.00 mg	6%	USDA_SR
2853	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids	Legumes and Legume Products	27.00 mg	6%	USDA_SR
2854	Beans, baked, canned, plain or vegetarian	Legumes and Legume Products	27.00 mg	6%	USDA_SR
2855	Crackers, standard snack-type, regular, low salt	Baked Products	27.00 mg	6%	USDA_SR
2856	Rolls, hard (includes kaiser)	Baked Products	27.00 mg	6%	USDA_SR
2857	Cookies, chocolate chip, refrigerated dough, baked	Baked Products	27.00 mg	6%	USDA_SR
2858	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Breakfast Cereals	27.00 mg	6%	USDA_SR
2859	Cereals, QUAKER, hominy grits, white, regular, dry	Breakfast Cereals	27.00 mg	6%	USDA_SR
2860	Cereals, QUAKER, hominy grits, white, quick, dry	Breakfast Cereals	27.00 mg	6%	USDA_SR
2861	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Breakfast Cereals	27.00 mg	6%	USDA_SR
2862	Bananas, raw	Fruits and Fruit Juices	27.00 mg	6%	USDA_SR
2863	Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt	Breakfast Cereals	27.00 mg	6%	USDA_SR
2864	Beans, kidney, all types, mature seeds, canned	Legumes and Legume Products	27.00 mg	6%	USDA_SR
2865	Horseradish, prepared	Spices and Herbs	27.00 mg	6%	USDA_SR
2866	Leavening agents, baking powder, double-acting, sodium aluminum sulfate	Baked Products	27.00 mg	6%	USDA_SR
2867	Cookies, fig bars	Baked Products	27.00 mg	6%	USDA_SR
2868	MORI-NU, Tofu, silken, extra firm	Legumes and Legume Products	27.00 mg	6%	USDA_SR
2869	MORI-NU, Tofu, silken, firm	Legumes and Legume Products	27.00 mg	6%	USDA_SR
2870	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Legumes and Legume Products	27.00 mg	6%	USDA_SR
2871	Bread, naan, plain, commercially prepared, refrigerated	Baked Products	27.00 mg	6%	USDA_SR
2872	Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt	Breakfast Cereals	27.00 mg	6%	USDA_SR
2873	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Breakfast Cereals	27.00 mg	6%	USDA_SR
2874	TACO BELL, Taco Salad	Fast Foods	27.00 mg	6%	USDA_SR
2875	Nuts, ginkgo nuts, raw	Nut and Seed Products	27.00 mg	6%	USDA_SR
2876	Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
2877	Potatoes, microwaved, cooked, in skin, flesh and skin, with salt	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
2878	Turnip greens, frozen, unprepared	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
2879	Potatoes, white, flesh and skin, baked	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
2880	Collards, raw	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
2881	Broccoli raab, cooked	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
2882	DIGIORNO Pizza, supreme topping, rising crust, frozen, baked	Fast Foods	27.00 mg	6%	USDA_SR
2883	TACO BELL, BURRITO SUPREME with steak	Fast Foods	27.00 mg	6%	USDA_SR
2884	BURGER KING, french fries	Fast Foods	27.00 mg	6%	USDA_SR
2885	Candies, coconut bar, not chocolate covered	Sweets	27.00 mg	6%	USDA_SR
2886	Frozen novelties, No Sugar Added, FUDGSICLE pops	Sweets	27.00 mg	6%	USDA_SR
2887	Sweet potato, cooked, baked in skin, flesh, with salt	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
2888	Potatoes, microwaved, cooked in skin, flesh and skin, without salt	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
2889	Rice, white, long-grain, parboiled, unenriched, dry	Cereal Grains and Pasta	27.00 mg	6%	USDA_SR
2890	Rice, white, long-grain, parboiled, enriched, dry	Cereal Grains and Pasta	27.00 mg	6%	USDA_SR
2891	Popcorn, sugar syrup/caramel, fat-free	Snacks	27.00 mg	6%	USDA_SR
2892	Babyfood, baked product, finger snacks cereal fortified	Baby Foods	27.00 mg	6%	USDA_SR
2893	Restaurant, family style, sirloin steak	Restaurant Foods	27.00 mg	6%	USDA_SR
2894	Chokecherries, raw, pitted (Northern Plains Indians)	American Indian/Alaska Native Foods	27.00 mg	6%	USDA_SR
2895	Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars	Sweets	27.00 mg	6%	USDA_SR
2896	Sweet potato, cooked, baked in skin, flesh, without salt	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
2897	Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
2898	Artichokes, (globe or french), frozen, unprepared	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
2899	Alfalfa seeds, sprouted, raw	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
2900	Restaurant, Latino, arepa (unleavened cornmeal bread)	Restaurant Foods	27.00 mg	6%	USDA_SR

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Vegan foods high in Magnesium

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