Vegan foods high in Magnesium (USDA SR Legacy)

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 3251–3300 of 3,436 foods

#	Food	Category	Per 100 g	% DV
3251	Beverages, fruit juice drink, reduced sugar, with vitamin E added	Beverages	2.00 mg	0%
3252	Water, bottled, generic	Beverages	2.00 mg	0%
3253	Beverages, Fruit punch drink, frozen concentrate, prepared with water	Beverages	2.00 mg	0%
3254	Beverages, OCEAN SPRAY, White Cranberry Peach	Beverages	2.00 mg	0%
3255	Beverages, OCEAN SPRAY, White Cranberry Strawberry Flavored Juice Drink	Beverages	2.00 mg	0%
3256	Cranberry sauce, canned, sweetened	Fruits and Fruit Juices	2.00 mg	0%
3257	Blueberries, frozen, sweetened	Fruits and Fruit Juices	2.00 mg	0%
3258	Beverages, lemonade, frozen concentrate, pink, prepared with water	Beverages	2.00 mg	0%
3259	Water, bottled, non-carbonated, NAYA	Beverages	2.00 mg	0%
3260	Cranberry juice cocktail, frozen concentrate, prepared with water	Beverages	2.00 mg	0%
3261	Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate.	Beverages	2.00 mg	0%
3262	Salad dressing, mayonnaise, light	Fats and Oils	2.00 mg	0%
3263	Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick	Fats and Oils	2.00 mg	0%
3264	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt	Fats and Oils	2.00 mg	0%
3265	Margarine-like, vegetable oil spread, 60% fat, tub, with salt	Fats and Oils	2.00 mg	0%
3266	Beverages, tea, instant, lemon, diet	Beverages	2.00 mg	0%
3267	Lemonade, frozen concentrate, white, prepared with water	Beverages	2.00 mg	0%
3268	Beverages, tea, black, ready to drink, decaffeinated	Beverages	2.00 mg	0%
3269	Beverages, tea, black, ready to drink, decaffeinated, diet	Beverages	2.00 mg	0%
3270	Beverages, MINUTE MAID, Lemonada, Limeade	Beverages	2.00 mg	0%
3271	Soup, tomato rice, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%
3272	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt	Fats and Oils	2.00 mg	0%
3273	Margarine-like, vegetable oil spread, 60% fat, stick, with salt	Fats and Oils	2.00 mg	0%
3274	Beverages, water, bottled, non-carbonated, EVIAN	Beverages	2.00 mg	0%
3275	Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener	Beverages	2.00 mg	0%
3276	Beverages, The COCA-COLA company, Minute Maid, Lemonade	Beverages	2.00 mg	0%
3277	Beverages, Lemonade fruit juice drink light, fortified with vitamin E and C	Beverages	2.00 mg	0%
3278	Soup, onion, canned, condensed	Soups, Sauces, and Gravies	2.00 mg	0%
3279	Salad dressing, mayonnaise-type, light	Fats and Oils	2.00 mg	0%
3280	Mayonnaise, reduced fat, with olive oil	Fats and Oils	2.00 mg	0%
3281	Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D	Fats and Oils	2.00 mg	0%
3282	Sandwich spread, with chopped pickle, regular, unspecified oils	Fats and Oils	2.00 mg	0%
3283	Salad dressing, mayonnaise type, regular, with salt	Fats and Oils	2.00 mg	0%
3284	Babyfood, dessert, peach cobbler, junior	Baby Foods	2.00 mg	0%
3285	Babyfood, dessert, peach cobbler, strained	Baby Foods	2.00 mg	0%
3286	Babyfood, dessert, cherry vanilla pudding, junior	Baby Foods	2.00 mg	0%
3287	Gravy, mushroom, canned	Soups, Sauces, and Gravies	2.00 mg	0%
3288	Gravy, au jus, canned	Soups, Sauces, and Gravies	2.00 mg	0%
3289	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D	Fats and Oils	2.00 mg	0%
3290	Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D	Fats and Oils	2.00 mg	0%
3291	Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D	Fats and Oils	2.00 mg	0%
3292	Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light	Fats and Oils	2.00 mg	0%
3293	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Fats and Oils	2.00 mg	0%
3294	Babyfood, dessert, peach melba, junior	Baby Foods	2.00 mg	0%
3295	Babyfood, dessert, peach melba, strained	Baby Foods	2.00 mg	0%
3296	Babyfood, dessert, cherry vanilla pudding, strained	Baby Foods	2.00 mg	0%
3297	Babyfood, cherry cobbler, junior	Baby Foods	2.00 mg	0%
3298	Babyfood, dessert, dutch apple, strained	Baby Foods	2.00 mg	0%
3299	Sugar, turbinado	Sweets	2.00 mg	0%
3300	Syrups, table blends, pancake, with 2% maple, with added potassium	Sweets	2.00 mg	0%

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Vegan foods high in Magnesium (USDA SR Legacy)

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