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 651–700 of 8,008 foods

#	Food	Category	Per 100 g	% DV	Source
651	Soybeans, mature seeds, roasted, salted	Legumes and Legume Products	145.00 mg	35%	USDA_SR
652	Soybean kernels, roasted, salted	Legumes and Legume Products	145.00 mg	35%	CNF
653	Soybean kernels, roasted, unsalted	Legumes and Legume Products	145.00 mg	35%	CNF
654	Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path	Breakfast cereals	145.00 mg	35%	CNF
655	Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes	Breakfast Cereals	144.00 mg	34%	USDA_SR
656	Oat flour, partially debranned	Cereal Grains and Pasta	144.00 mg	34%	USDA_SR
657	Wheat, durum	Cereal Grains and Pasta	144.00 mg	34%	USDA_SR
658	Snacks, rice cakes, brown rice, rye	Snacks	144.00 mg	34%	USDA_SR
659	Seaweed, irishmoss, raw	Vegetables and Vegetable Products	144.00 mg	34%	USDA_SR
660	Snacks, popcorn, air-popped	Snacks	144.00 mg	34%	USDA_SR
661	Grains, oat flour, partially debranned	Cereals, Grains and Pasta	144.00 mg	34%	CNF
662	Grains, wheat, durum	Cereals, Grains and Pasta	144.00 mg	34%	CNF
663	Snacks, rice cakes, brown rice, rye	Snacks	144.00 mg	34%	CNF
664	Snacks, popcorn, air-popped	Snacks	144.00 mg	34%	CNF
665	Seaweed, irishmoss, raw	Vegetables and Vegetable Products	144.00 mg	34%	CNF
666	Cereals ready-to-eat, RALSTON TASTEEOS	Breakfast Cereals	143.00 mg	34%	USDA_SR
667	Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	143.00 mg	34%	USDA_SR
668	Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY	Breakfast Cereals	143.00 mg	34%	USDA_SR
669	Pasta, spaghetti, whole-wheat, dry	Cereals, Grains and Pasta	143.00 mg	34%	CNF
670	Grains, rice, brown, long-grain, dry	Cereals, Grains and Pasta	143.00 mg	34%	CNF
671	Pasta, macaroni (elbow), whole wheat, dry	Cereals, Grains and Pasta	143.00 mg	34%	CNF
672	Grains, rice, brown, medium-grain, dry	Cereals, Grains and Pasta	143.00 mg	34%	CNF
673	Cereal, ready to eat, 100% Bran, Post	Breakfast cereals	143.00 mg	34%	CNF
674	Nuts, walnuts, English, halves, raw	Nut and Seed Products	142.40 mg	34%	USDA_FF
675	Babyfood, cereal, rice, with bananas, dry	Baby Foods	141.00 mg	34%	USDA_SR
676	Einkorn, grain, dry, raw	Cereal Grains and Pasta	140.40 mg	33%	USDA_FF
677	Beans, kidney, all types, mature seeds, raw	Legumes and Legume Products	140.00 mg	33%	USDA_SR
678	Soy protein concentrate, produced by acid wash	Legumes and Legume Products	140.00 mg	33%	USDA_SR
679	Babyfood, cereal, whole wheat, with apples, dry fortified	Baby Foods	140.00 mg	33%	USDA_SR
680	Beans, kidney, all types, raw	Legumes and Legume Products	140.00 mg	33%	CNF
681	Soy protein concentrate (prepared with acid and water wash)	Legumes and Legume Products	140.00 mg	33%	CNF
682	Beverages, tea, instant, lemon, unsweetened	Beverages	139.00 mg	33%	USDA_SR
683	Muffin, wheat bran, with raisins, homemade	Baked Products	139.00 mg	33%	CNF
684	Tea, instant, unsweetened, lemon flavour, powder	Beverages	139.00 mg	33%	CNF
685	Cereal, hot, oats, large flakes, dry, Quaker	Breakfast cereals	139.00 mg	33%	CNF
686	Beans, kidney, royal red, mature seeds, raw	Legumes and Legume Products	138.00 mg	33%	USDA_SR
687	Cereals, oats, regular and quick, not fortified, dry	Breakfast Cereals	138.00 mg	33%	USDA_SR
688	Beans, kidney, red, mature seeds, raw	Legumes and Legume Products	138.00 mg	33%	USDA_SR
689	Grains, oat flour, whole-grain	Cereals, Grains and Pasta	138.00 mg	33%	CNF
690	Beans, kidney, dark red, raw	Legumes and Legume Products	138.00 mg	33%	CNF
691	Candies, sugar-coated almonds	Sweets	137.00 mg	33%	USDA_SR
692	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks	137.00 mg	33%	USDA_SR
693	Nuts, chestnuts, chinese, dried	Nut and Seed Products	137.00 mg	33%	USDA_SR
694	Snacks, rice cakes, brown rice, multigrain	Snacks	137.00 mg	33%	USDA_SR
695	Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	137.00 mg	33%	USDA_SR
696	Candies, sugar-coated almonds	Sweets	137.00 mg	33%	CNF
697	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks	137.00 mg	33%	CNF
698	Snacks, rice cakes, brown rice, multigrain	Snacks	137.00 mg	33%	CNF
699	Nuts, Chinese chestnuts, dried	Nuts and Seeds	137.00 mg	33%	CNF
700	Sorghum, whole grain, white, dry, raw	Cereal Grains and Pasta	136.00 mg	32%	USDA_FF

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Vegetarian foods high in Magnesium

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