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 3001–3050 of 6,497 foods

#	Food	Category	Per 100 g	% DV	Source
3001	Cereal, hot, oats, instant: regular, prepared	Breakfast cereals	26.00 mg	6%	CNF
3002	Flour, 00	Cereal Grains and Pasta	25.80 mg	6%	USDA_FF
3003	Corn, sweet, yellow and white kernels, fresh, raw	Vegetables and Vegetable Products	25.76 mg	6%	USDA_FF
3004	Potatoes, russet, without skin, raw	Vegetables and Vegetable Products	25.64 mg	6%	USDA_FF
3005	Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed	Legumes and Legume Products	25.49 mg	6%	USDA_FF
3006	Brussels sprouts, raw	Vegetables and Vegetable Products	25.00 mg	6%	USDA_FF
3007	Kale, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_FF
3008	Beans, baked, canned, with beef	Legumes and Legume Products	25.00 mg	6%	USDA_SR
3009	Popovers, dry mix, unenriched	Baked Products	25.00 mg	6%	USDA_SR
3010	Soup, vegetable, canned, low sodium, condensed	Soups, Sauces, and Gravies	25.00 mg	6%	USDA_SR
3011	Bread, gluten-free, white, made with tapioca starch and brown rice flour	Baked Products	25.00 mg	6%	USDA_SR
3012	Cookies, chocolate chip sandwich, with creme filling	Baked Products	25.00 mg	6%	USDA_SR
3013	Cookie, chocolate, with icing or coating	Baked Products	25.00 mg	6%	USDA_SR
3014	Apricots, dehydrated (low-moisture), sulfured, stewed	Fruits and Fruit Juices	25.00 mg	6%	USDA_SR
3015	Cereals ready-to-eat, rice, puffed, fortified	Breakfast Cereals	25.00 mg	6%	USDA_SR
3016	Popovers, dry mix, enriched	Baked Products	25.00 mg	6%	USDA_SR
3017	Crackers, matzo, plain	Baked Products	25.00 mg	6%	USDA_SR
3018	Soymilk, original and vanilla, unfortified	Legumes and Legume Products	25.00 mg	6%	USDA_SR
3019	Chili with beans, microwavable bowls	Meals, Entrees, and Side Dishes	25.00 mg	6%	USDA_SR
3020	Wheat flour, white (industrial), 10% protein, bleached, unenriched	Cereal Grains and Pasta	25.00 mg	6%	USDA_SR
3021	Wheat flour, white (industrial), 10% protein, bleached, enriched	Cereal Grains and Pasta	25.00 mg	6%	USDA_SR
3022	Cookies, chocolate sandwich, with creme filling, reduced fat	Baked Products	25.00 mg	6%	USDA_SR
3023	Breadfruit, raw	Fruits and Fruit Juices	25.00 mg	6%	USDA_SR
3024	Soup, ramen noodle, any flavor, dry	Soups, Sauces, and Gravies	25.00 mg	6%	USDA_SR
3025	Sauce, sofrito, prepared from recipe	Soups, Sauces, and Gravies	25.00 mg	6%	USDA_SR
3026	Babyfood, fruit, bananas with apples and pears, strained	Baby Foods	25.00 mg	6%	USDA_SR
3027	Candies, soft fruit and nut squares	Sweets	25.00 mg	6%	USDA_SR
3028	Potatoes, microwaved, cooked in skin, flesh, with salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3029	Peppers, hot chili, green, raw	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3030	Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3031	Potatoes, microwaved, cooked in skin, flesh, without salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3032	CHICK-FIL-A, hash browns	Fast Foods	25.00 mg	6%	USDA_SR
3033	Nuts, coconut water (liquid from coconuts)	Nut and Seed Products	25.00 mg	6%	USDA_SR
3034	Pumpkin, flowers, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3035	Potatoes, baked, flesh, with salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3036	Potatoes, baked, flesh, without salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3037	Beans, snap, green, raw	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3038	Babyfood, peas and brown rice	Baby Foods	25.00 mg	6%	USDA_SR
3039	Rice, white, long-grain, regular, raw, unenriched	Cereal Grains and Pasta	25.00 mg	6%	USDA_SR
3040	Kale, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3041	Kale, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3042	Broccoli, stalks, raw	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3043	Broccoli, flower clusters, raw	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3044	Broccoli, leaves, raw	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3045	Beans, snap, yellow, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3046	Beans, snap, yellow, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3047	Beans, snap, yellow, raw	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3048	Pumpkin flowers, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3049	Kale, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3050	Kale, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR

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Vegan foods high in Magnesium

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