Vegetarian 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 6101–6150 of 8,008 foods

#	Food	Category	Per 100 g	% DV	Source
6101	Egg, whole, cooked, hard-boiled	Dairy and Egg Products	10.00 mg	2%	USDA_SR
6102	Egg, yolk, raw, frozen, sugared, pasteurized	Dairy and Egg Products	10.00 mg	2%	USDA_SR
6103	Cake, yellow, light, dry mix	Baked Products	10.00 mg	2%	USDA_SR
6104	Cake, pound, commercially prepared, fat-free	Baked Products	10.00 mg	2%	USDA_SR
6105	Pie, fried pies, cherry	Baked Products	10.00 mg	2%	USDA_SR
6106	Beverages, chocolate almond milk, unsweetened, shelf-stable, fortified with vitamin D2 and E	Beverages	10.00 mg	2%	USDA_SR
6107	Beverages, Orange juice, light, No pulp	Beverages	10.00 mg	2%	USDA_SR
6108	Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6	Beverages	10.00 mg	2%	USDA_SR
6109	Grape juice, canned or bottled, unsweetened, without added ascorbic acid	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
6110	Grape juice, canned or bottled, unsweetened, with added ascorbic acid	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
6111	Grapefruit, sections, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
6112	Grapefruit, sections, canned, water pack, solids and liquids	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
6113	Gooseberries, raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
6114	Figs, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
6115	Figs, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
6116	Figs, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
6117	Figs, canned, water pack, solids and liquids	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
6118	Soup, tomato bisque, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	10.00 mg	2%	USDA_SR
6119	Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled	Baked Products	10.00 mg	2%	USDA_SR
6120	Pie, fried pies, fruit	Baked Products	10.00 mg	2%	USDA_SR
6121	Muffins, blueberry, commercially prepared (Includes mini-muffins)	Baked Products	10.00 mg	2%	USDA_SR
6122	Cake, white, dry mix, special dietary (includes lemon-flavored)	Baked Products	10.00 mg	2%	USDA_SR
6123	MORI-NU, Tofu, silken, lite extra firm	Legumes and Legume Products	10.00 mg	2%	USDA_SR
6124	MORI-NU, Tofu, silken, lite firm	Legumes and Legume Products	10.00 mg	2%	USDA_SR
6125	Babyfood, corn and sweet potatoes, strained	Baby Foods	10.00 mg	2%	USDA_SR
6126	Ice cream sandwich, vanilla, light, no sugar added	Dairy and Egg Products	10.00 mg	2%	USDA_SR
6127	Ice cream sandwich, made with light ice cream, vanilla	Dairy and Egg Products	10.00 mg	2%	USDA_SR
6128	Milk, buttermilk, fluid, whole	Dairy and Egg Products	10.00 mg	2%	USDA_SR
6129	Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D	Dairy and Egg Products	10.00 mg	2%	USDA_SR
6130	Alcoholic beverages, wine, rose	Beverages	10.00 mg	2%	USDA_SR
6131	Beverages, Eggnog-flavor mix, powder, prepared with whole milk	Beverages	10.00 mg	2%	USDA_SR
6132	Carambola, (starfruit), raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
6133	Apricots, raw	Fruits and Fruit Juices	10.00 mg	2%	USDA_SR
6134	Soup, chunky vegetable, canned, ready-to-serve	Soups, Sauces, and Gravies	10.00 mg	2%	USDA_SR
6135	Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, liquid concentrate	Baby Foods	10.00 mg	2%	USDA_SR
6136	Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior	Baby Foods	10.00 mg	2%	USDA_SR
6137	Babyfood, fruit, bananas with tapioca, strained	Baby Foods	10.00 mg	2%	USDA_SR
6138	Cream, half and half, lowfat	Dairy and Egg Products	10.00 mg	2%	USDA_SR
6139	Yogurt, Greek, strawberry, lowfat	Dairy and Egg Products	10.00 mg	2%	USDA_SR
6140	Yogurt, Greek, nonfat, vanilla, DANNON OIKOS	Dairy and Egg Products	10.00 mg	2%	USDA_SR
6141	Yogurt, Greek, strawberry, DANNON OIKOS	Dairy and Egg Products	10.00 mg	2%	USDA_SR
6142	Milk, whole, 3.25% milkfat, with added vitamin D	Dairy and Egg Products	10.00 mg	2%	USDA_SR
6143	Sour dressing, non-butterfat, cultured, filled cream-type	Dairy and Egg Products	10.00 mg	2%	USDA_SR
6144	Cream, sour, cultured	Dairy and Egg Products	10.00 mg	2%	USDA_SR
6145	Cream, sour, reduced fat, cultured	Dairy and Egg Products	10.00 mg	2%	USDA_SR
6146	Cream, fluid, half and half	Dairy and Egg Products	10.00 mg	2%	USDA_SR
6147	Cheese, neufchatel	Dairy and Egg Products	10.00 mg	2%	USDA_SR
6148	Salad dressing, russian dressing	Fats and Oils	10.00 mg	2%	USDA_SR
6149	Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained	Baby Foods	10.00 mg	2%	USDA_SR
6150	Yogurt, Greek, nonfat, Fruit on Bottom, Strawberry, CHOBANI	Dairy and Egg Products	10.00 mg	2%	USDA_SR

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Vegetarian foods high in Magnesium

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