Vegan foods high in Magnesium (USDA Foundation)

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 251–290 of 290 foods

#	Food	Category	Per 100 g	% DV
251	Onions, yellow, raw	Vegetables and Vegetable Products	9.00 mg	2%
252	Peppers, jalapeno, seeded, raw	Vegetables and Vegetable Products	8.95 mg	2%
253	Radishes, red, raw	Vegetables and Vegetable Products	8.94 mg	2%
254	Apricot, with skin, raw	Fruits and Fruit Juices	8.88 mg	2%
255	Nectarines, raw	Fruits and Fruit Juices	8.80 mg	2%
256	Grapes, red, seedless, raw	Fruits and Fruit Juices	8.56 mg	2%
257	Grapes, red, seedless, raw	Fruits and Fruit Juices	8.56 mg	2%
258	Tomato, roma	Vegetables and Vegetable Products	8.09 mg	2%
259	Tomato, roma	Vegetables and Vegetable Products	8.09 mg	2%
260	Peaches, yellow, raw	Fruits and Fruit Juices	8.00 mg	2%
261	Grape juice, purple, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	7.87 mg	2%
262	Grapefruit juice, red, not fortified, not from concentrate, refrigerated	Fruits and Fruit Juices	7.75 mg	2%
263	Grapes, green, seedless, raw	Fruits and Fruit Juices	7.12 mg	2%
264	Grapes, green, seedless, raw	Fruits and Fruit Juices	7.12 mg	2%
265	Pickles, cucumber, dill or kosher dill	Vegetables and Vegetable Products	7.10 mg	2%
266	Juice, pomegranate, from concentrate, shelf-stable	Fruits and Fruit Juices	6.86 mg	2%
267	Plum, black, with skin, raw	Fruits and Fruit Juices	6.62 mg	2%
268	Pear, Anjou, green, with skin, raw	Fruits and Fruit Juices	6.49 mg	2%
269	Lettuce, iceberg, raw	Vegetables and Vegetable Products	6.31 mg	2%
270	Blueberries, raw	Fruits and Fruit Juices	6.18 mg	1%
271	Blueberries, raw	Fruits and Fruit Juices	6.18 mg	1%
272	Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	5.70 mg	1%
273	Pears, raw, bartlett	Fruits and Fruit Juices	5.70 mg	1%
274	Apples, granny smith, with skin, raw	Fruits and Fruit Juices	5.10 mg	1%
275	Apples, granny smith, with skin, raw	Fruits and Fruit Juices	5.05 mg	1%
276	Apples, gala, with skin, raw	Fruits and Fruit Juices	5.00 mg	1%
277	Apples, gala, with skin, raw	Fruits and Fruit Juices	4.95 mg	1%
278	Apple juice, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	4.86 mg	1%
279	Apples, red delicious, with skin, raw	Fruits and Fruit Juices	4.70 mg	1%
280	Apples, fuji, with skin, raw	Fruits and Fruit Juices	4.70 mg	1%
281	Apples, red delicious, with skin, raw	Fruits and Fruit Juices	4.70 mg	1%
282	Apples, fuji, with skin, raw	Fruits and Fruit Juices	4.67 mg	1%
283	Cranberry juice, not fortified, from concentrate, shelf stable	Fruits and Fruit Juices	4.38 mg	1%
284	Grape juice, white, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	4.27 mg	1%
285	Apples, honeycrisp, with skin, raw	Fruits and Fruit Juices	4.20 mg	1%
286	Apples, honeycrisp, with skin, raw	Fruits and Fruit Juices	4.15 mg	1%
287	Applesauce, unsweetened, with added vitamin C	Fruits and Fruit Juices	3.94 mg	1%
288	Applesauce, unsweetened, with added vitamin C	Fruits and Fruit Juices	3.94 mg	1%
289	Sugars, granulated	Sweets	0.30 mg	0%
290	Sugars, granulated	Sweets	0.30 mg	0%

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Vegan foods high in Magnesium (USDA Foundation)

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