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 2951–3000 of 6,497 foods

#	Food	Category	Per 100 g	% DV	Source
2951	Pie, pecan, prepared from recipe	Baked Products	26.00 mg	6%	USDA_SR
2952	Cookies, chocolate sandwich, with creme filling, special dietary	Baked Products	26.00 mg	6%	USDA_SR
2953	Bread, raisin, enriched	Baked Products	26.00 mg	6%	USDA_SR
2954	Okara	Legumes and Legume Products	26.00 mg	6%	USDA_SR
2955	Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)	Breakfast Cereals	26.00 mg	6%	USDA_SR
2956	Peas, edible-podded, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
2957	Turnip greens, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
2958	Turnip greens, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
2959	Squash, winter, acorn, cooked, boiled, mashed, with salt	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
2960	Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
2961	Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
2962	Peas, edible-podded, boiled, drained, without salt	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
2963	Corn, sweet, yellow, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
2964	Coriander (cilantro) leaves, raw	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
2965	Restaurant, family style, hash browns	Restaurant Foods	26.00 mg	6%	USDA_SR
2966	Cress, garden, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
2967	Squash, winter, acorn, cooked, boiled, mashed, without salt	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
2968	DENNY'S, hash browns	Restaurant Foods	26.00 mg	6%	USDA_SR
2969	Raspberries, wild (Northern Plains Indians)	American Indian/Alaska Native Foods	26.00 mg	6%	USDA_SR
2970	Corn, sweet, yellow, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
2971	Cress, garden, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
2972	Restaurant, Latino, Arroz con frijoles negros (rice and black beans)	Restaurant Foods	26.00 mg	6%	USDA_SR
2973	Elk, free range, roast, eye of round, cooked (Shoshone Bannock)	American Indian/Alaska Native Foods	26.00 mg	6%	USDA_SR
2974	Elk, free range, ground, cooked patties (Shoshone Bannock)	American Indian/Alaska Native Foods	26.00 mg	6%	USDA_SR
2975	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Baked Products	26.00 mg	6%	USDA_SR
2976	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Baked Products	26.00 mg	6%	USDA_SR
2977	Babyfood, banana no tapioca, strained	Baby Foods	26.00 mg	6%	USDA_SR
2978	Sweet Potatoes, french fried, frozen as packaged, salt added in processing	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
2979	Bread, white wheat	Baked Products	26.00 mg	6%	USDA_SR
2980	Chickpeas (garbanzo beans, bengal gram), canned, drained solids	Legumes and Legume Products	26.00 mg	6%	CNF
2981	Turnip greens, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	6%	CNF
2982	Squash, winter, acorn, boiled, mashed, with salt	Vegetables and Vegetable Products	26.00 mg	6%	CNF
2983	Raspberry, wild, raw	Fruits and fruit juices	26.00 mg	6%	CNF
2984	Peas, edible-podded (snow peas), boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	6%	CNF
2985	Cress, garden, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	6%	CNF
2986	Fast foods, mexican, taco salad	Fast Foods	26.00 mg	6%	CNF
2987	Grains, wheat flour, white, cake flour	Cereals, Grains and Pasta	26.00 mg	6%	CNF
2988	Roll, dinner, plain (also brown and serve), commercial	Baked Products	26.00 mg	6%	CNF
2989	Tortilla, ready-to-bake / fry, flour	Baked Products	26.00 mg	6%	CNF
2990	Pie, pecan, homemade	Baked Products	26.00 mg	6%	CNF
2991	Bread, pita, white	Baked Products	26.00 mg	6%	CNF
2992	Okara	Legumes and Legume Products	26.00 mg	6%	CNF
2993	Coffee, instant, with sugar, French flavour, powder	Beverages	26.00 mg	6%	CNF
2994	Squash, winter, acorn, boiled, mashed	Vegetables and Vegetable Products	26.00 mg	6%	CNF
2995	Turnip greens, frozen, boiled, drained	Vegetables and Vegetable Products	26.00 mg	6%	CNF
2996	Peas, green, frozen, unprepared	Vegetables and Vegetable Products	26.00 mg	6%	CNF
2997	Peas, edible-podded (snow peas), boiled, drained	Vegetables and Vegetable Products	26.00 mg	6%	CNF
2998	Cress, garden, boiled, drained	Vegetables and Vegetable Products	26.00 mg	6%	CNF
2999	Corn, sweet, yellow, on or off the cob, boiled, drained	Vegetables and Vegetable Products	26.00 mg	6%	CNF
3000	Coriander (cilantro), raw	Vegetables and Vegetable Products	26.00 mg	6%	CNF

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Vegan foods high in Magnesium

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