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 4901–4950 of 6,497 foods

#	Food	Category	Per 100 g	% DV	Source
4901	Orange, california, navel, raw	Fruits and fruit juices	11.00 mg	3%	CNF
4902	Melon, casaba, raw	Fruits and fruit juices	11.00 mg	3%	CNF
4903	Grapefruit, canned, juice pack, solids and liquid	Fruits and fruit juices	11.00 mg	3%	CNF
4904	Cherry, sweet, raw	Fruits and fruit juices	11.00 mg	3%	CNF
4905	Boysenberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	11.00 mg	3%	CNF
4906	Apricot, dried, sulphured, cooked without added sugar	Fruits and fruit juices	11.00 mg	3%	CNF
4907	Soup, minestrone, ready-to-serve	Soups, Sauces and Gravies	11.00 mg	3%	CNF
4908	Peppers, bell, red, raw	Vegetables and Vegetable Products	10.98 mg	3%	USDA_FF
4909	Celery, raw	Vegetables and Vegetable Products	10.93 mg	3%	USDA_FF
4910	Carrots, frozen, unprepared	Vegetables and Vegetable Products	10.80 mg	3%	USDA_FF
4911	Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	10.80 mg	3%	USDA_FF
4912	Tomatoes, whole, canned, solids and liquids, with salt added	Vegetables and Vegetable Products	10.75 mg	3%	USDA_FF
4913	Peppers, poblano, seeded, raw	Vegetables and Vegetable Products	10.73 mg	3%	USDA_FF
4914	Oranges, raw, navels	Fruits and Fruit Juices	10.70 mg	3%	USDA_FF
4915	Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	10.70 mg	3%	USDA_FF
4916	Orange juice, no pulp, not fortified, from concentrate, refrigerated	Fruits and Fruit Juices	10.64 mg	3%	USDA_FF
4917	Pawpaw, peeled, seeded, raw	Fruits and Fruit Juices	10.61 mg	3%	USDA_FF
4918	Mango, Ataulfo, peeled, raw	Fruits and Fruit Juices	10.57 mg	3%	USDA_FF
4919	Mushroom, beech	Vegetables and Vegetable Products	10.49 mg	2%	USDA_FF
4920	Peppers, bell, orange, raw	Vegetables and Vegetable Products	10.43 mg	2%	USDA_FF
4921	Tomato juice, with added ingredients, from concentrate, shelf stable	Vegetables and Vegetable Products	10.43 mg	2%	USDA_FF
4922	Turnips, raw	Vegetables and Vegetable Products	10.39 mg	2%	USDA_FF
4923	Peppers, bell, yellow, raw	Vegetables and Vegetable Products	10.34 mg	2%	USDA_FF
4924	Mango, Tommy Atkins, peeled, raw	Fruits and Fruit Juices	10.26 mg	2%	USDA_FF
4925	Orange juice, no pulp, not fortified, not from concentrate, refrigerated	Fruits and Fruit Juices	10.26 mg	2%	USDA_FF
4926	Mushroom, crimini	Vegetables and Vegetable Products	10.25 mg	2%	USDA_FF
4927	Peppers, banana or Hungarian wax, seeded, raw	Vegetables and Vegetable Products	10.19 mg	2%	USDA_FF
4928	Mushrooms, white button	Vegetables and Vegetable Products	10.16 mg	2%	USDA_FF
4929	Mushrooms, white button	Vegetables and Vegetable Products	10.16 mg	2%	USDA_FF
4930	Cucumber, with peel, raw	Vegetables and Vegetable Products	10.11 mg	2%	USDA_FF
4931	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Legumes and Legume Products	10.00 mg	2%	USDA_SR
4932	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Legumes and Legume Products	10.00 mg	2%	USDA_SR
4933	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Legumes and Legume Products	10.00 mg	2%	USDA_SR
4934	Pie, fried pies, lemon	Baked Products	10.00 mg	2%	USDA_SR
4935	Cake, yellow, unenriched, dry mix	Baked Products	10.00 mg	2%	USDA_SR
4936	Cake, yellow, enriched, dry mix	Baked Products	10.00 mg	2%	USDA_SR
4937	Lemonade, powder, prepared with water	Beverages	10.00 mg	2%	USDA_SR
4938	Alcoholic beverage, wine, table, white	Beverages	10.00 mg	2%	USDA_SR
4939	Grapefruit juice, white, canned, sweetened	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
4940	Soup, tomato, dry, mix, prepared with water	Soups, Sauces, and Gravies	10.00 mg	2%	USDA_SR
4941	Beverages, Wine, non-alcoholic	Beverages	10.00 mg	2%	USDA_SR
4942	Alcoholic beverage, wine, table, white, Chardonnay	Beverages	10.00 mg	2%	USDA_SR
4943	Apricots, canned, juice pack, with skin, solids and liquids	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
4944	Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, liquid concentrate	Baby Foods	10.00 mg	2%	USDA_SR
4945	Babyfood, vegetables, mix vegetables strained	Baby Foods	10.00 mg	2%	USDA_SR
4946	Cake, yellow, light, dry mix	Baked Products	10.00 mg	2%	USDA_SR
4947	Cake, pound, commercially prepared, fat-free	Baked Products	10.00 mg	2%	USDA_SR
4948	Pie, fried pies, cherry	Baked Products	10.00 mg	2%	USDA_SR
4949	Beverages, Orange juice, light, No pulp	Beverages	10.00 mg	2%	USDA_SR
4950	Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6	Beverages	10.00 mg	2%	USDA_SR

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Vegan foods high in Magnesium

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