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 6401–6450 of 8,008 foods

#	Food	Category	Per 100 g	% DV	Source
6401	Cake, sponge, prepared from recipe	Baked Products	9.00 mg	2%	USDA_SR
6402	Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted	Baby Foods	9.00 mg	2%	USDA_SR
6403	Infant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA	Baby Foods	9.00 mg	2%	USDA_SR
6404	Babyfood, macaroni and cheese, toddler	Baby Foods	9.00 mg	2%	USDA_SR
6405	Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)	Dairy and Egg Products	9.00 mg	2%	USDA_SR
6406	Cheese, cottage, lowfat, 2% milkfat	Dairy and Egg Products	9.00 mg	2%	USDA_SR
6407	Beverages, coffee, ready to drink, milk based, sweetened	Beverages	9.00 mg	2%	USDA_SR
6408	Beverages, coffee, ready to drink, vanilla, light, milk based, sweetened	Beverages	9.00 mg	2%	USDA_SR
6409	Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
6410	Apricots, frozen, sweetened	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
6411	Babyfood, juice, orange	Baby Foods	9.00 mg	2%	USDA_SR
6412	Sauce, cheese, ready-to-serve	Soups, Sauces, and Gravies	9.00 mg	2%	USDA_SR
6413	Salad dressing, poppyseed, creamy	Fats and Oils	9.00 mg	2%	USDA_SR
6414	Babyfood, dessert, fruit pudding, pineapple, strained	Baby Foods	9.00 mg	2%	USDA_SR
6415	Babyfood, juice, orange and pineapple	Baby Foods	9.00 mg	2%	USDA_SR
6416	Babyfood, fruit, applesauce with banana, junior	Baby Foods	9.00 mg	2%	USDA_SR
6417	Babyfood, fruit, pears, junior	Baby Foods	9.00 mg	2%	USDA_SR
6418	Egg, whole, raw, frozen, salted, pasteurized	Dairy and Egg Products	9.00 mg	2%	USDA_SR
6419	Cream, fluid, light (coffee cream or table cream)	Dairy and Egg Products	9.00 mg	2%	USDA_SR
6420	Squash, winter, butternut, frozen, cooked, boiled, with salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
6421	Pumpkin, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
6422	Cauliflower, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
6423	Cauliflower, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
6424	Carrots, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
6425	KFC, Coleslaw	Fast Foods	9.00 mg	2%	USDA_SR
6426	Tomatoes, red, ripe, cooked, with salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
6427	Radishes, oriental, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
6428	Radishes, white icicle, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
6429	Beans, mung, mature seeds, sprouted, canned, drained solids	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
6430	Turnips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
6431	Tomatoes, red, ripe, cooked	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
6432	Onions, sweet, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
6433	Onions, yellow, sauteed	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
6434	Persimmons, japanese, raw	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
6435	Peaches, yellow, raw	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
6436	Nectarines, raw	Fruits and Fruit Juices	9.00 mg	2%	USDA_SR
6437	Rice, white, long-grain, parboiled, unenriched, cooked	Cereal Grains and Pasta	9.00 mg	2%	USDA_SR
6438	Rice, white, long-grain, parboiled, enriched, cooked	Cereal Grains and Pasta	9.00 mg	2%	USDA_SR
6439	Puddings, banana, dry mix, instant, prepared with whole milk	Sweets	9.00 mg	2%	USDA_SR
6440	Ice creams, vanilla, light, no sugar added	Sweets	9.00 mg	2%	USDA_SR
6441	Puddings, vanilla, dry mix, regular, prepared with whole milk	Sweets	9.00 mg	2%	USDA_SR
6442	Mushroom, white, exposed to ultraviolet light, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
6443	Carrots, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
6444	Asparagus, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
6445	Mushrooms, white, raw	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
6446	Asparagus, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	9.00 mg	2%	USDA_SR
6447	DENNY'S, coleslaw	Restaurant Foods	9.00 mg	2%	USDA_SR
6448	Noodles, japanese, soba, cooked	Cereal Grains and Pasta	9.00 mg	2%	USDA_SR
6449	Syrups, table blends, corn, refiner, and sugar	Sweets	9.00 mg	2%	USDA_SR
6450	Sugars, brown	Sweets	9.00 mg	2%	USDA_SR

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Vegetarian foods high in Magnesium

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