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 3101–3150 of 6,497 foods

#	Food	Category	Per 100 g	% DV	Source
3101	Corn with red or green peppers, canned, solids and liquid	Vegetables and Vegetable Products	25.00 mg	6%	CNF
3102	Apricot, dehydrated (low moisture), sulphured, cooked	Fruits and fruit juices	25.00 mg	6%	CNF
3103	Breadfruit, raw	Fruits and fruit juices	25.00 mg	6%	CNF
3104	Babyfood, snack, biscuit, mixed grain	Babyfoods	25.00 mg	6%	CNF
3105	Waffles, plain, frozen, ready -to-heat, toasted	Baked Products	24.00 mg	6%	USDA_SR
3106	Hush puppies, prepared from recipe	Baked Products	24.00 mg	6%	USDA_SR
3107	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Baked Products	24.00 mg	6%	USDA_SR
3108	Cookies, chocolate chip, refrigerated dough	Baked Products	24.00 mg	6%	USDA_SR
3109	Bread, reduced-calorie, oatmeal	Baked Products	24.00 mg	6%	USDA_SR
3110	Bread, cornbread, dry mix, enriched (includes corn muffin mix)	Baked Products	24.00 mg	6%	USDA_SR
3111	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Baked Products	24.00 mg	6%	USDA_SR
3112	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Breakfast Cereals	24.00 mg	6%	USDA_SR
3113	Rolls, dinner, sweet	Baked Products	24.00 mg	6%	USDA_SR
3114	Currants, european black, raw	Fruits and Fruit Juices	24.00 mg	6%	USDA_SR
3115	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Breakfast Cereals	24.00 mg	6%	USDA_SR
3116	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	Legumes and Legume Products	24.00 mg	6%	USDA_SR
3117	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Breakfast Cereals	24.00 mg	6%	USDA_SR
3118	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Breakfast Cereals	24.00 mg	6%	USDA_SR
3119	Sauce, hoisin, ready-to-serve	Soups, Sauces, and Gravies	24.00 mg	6%	USDA_SR
3120	Bread, white, commercially prepared, low sodium, no salt	Baked Products	24.00 mg	6%	USDA_SR
3121	Bread, cornbread, dry mix, unenriched (includes corn muffin mix)	Baked Products	24.00 mg	6%	USDA_SR
3122	Cracker, meal	Baked Products	24.00 mg	6%	USDA_SR
3123	Babyfood, dinner, pasta with vegetables	Baby Foods	24.00 mg	6%	USDA_SR
3124	Avocados, raw, Florida	Fruits and Fruit Juices	24.00 mg	6%	USDA_SR
3125	Squash, summer, all varieties, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3126	Vegetables, mixed, frozen, unprepared	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3127	Poi	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3128	Cabbage, savoy, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3129	Turnip greens and turnips, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3130	Squash, summer, all varieties, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3131	Winged bean tuber, raw	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3132	Turnip greens and turnips, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3133	Peas, edible-podded, raw	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3134	APPLEBEE'S, 9 oz house sirloin steak	Restaurant Foods	24.00 mg	6%	USDA_SR
3135	Noodles, egg, spinach, enriched, cooked	Cereal Grains and Pasta	24.00 mg	6%	USDA_SR
3136	Pasta, fresh-refrigerated, spinach, cooked	Cereal Grains and Pasta	24.00 mg	6%	USDA_SR
3137	Yautia (tannier), raw	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3138	Dandelion greens, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3139	Beans, snap, yellow, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3140	Beans, snap, yellow, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3141	Sweet potato, canned, mashed	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3142	Pumpkin flowers, raw	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3143	Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3144	Dandelion greens, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3145	CARRABBA'S ITALIAN GRILL, lasagne	Restaurant Foods	24.00 mg	6%	USDA_SR
3146	Cabbage, savoy, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3147	Succotash, (corn and limas), frozen, unprepared	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3148	Bread, pan dulce, sweet yeast bread	Baked Products	24.00 mg	6%	USDA_SR
3149	Abiyuch, raw	Fruits and Fruit Juices	24.00 mg	6%	USDA_SR
3150	DENNY'S, top sirloin steak	Restaurant Foods	24.00 mg	6%	USDA_SR

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Vegan foods high in Magnesium

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