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 6951–7000 of 8,008 foods

#	Food	Category	Per 100 g	% DV	Source
6951	Beverages, almond milk, unsweetened, shelf stable	Beverages	6.00 mg	1%	USDA_SR
6952	Beverages, Coconut water, ready-to-drink, unsweetened	Beverages	6.00 mg	1%	USDA_SR
6953	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
6954	Grapes, canned, thompson seedless, water pack, solids and liquids	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
6955	Beverages, Fruit punch drink, frozen concentrate	Beverages	6.00 mg	1%	USDA_SR
6956	Sauce, enchilada, red, mild, ready to serve	Soups, Sauces, and Gravies	6.00 mg	1%	USDA_SR
6957	Cherries, sour, red, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
6958	Cherries, sour, red, canned, water pack, solids and liquids	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
6959	Apricots, canned, extra light syrup pack, with skin, solids and liquids (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
6960	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Breakfast Cereals	6.00 mg	1%	USDA_SR
6961	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Breakfast Cereals	6.00 mg	1%	USDA_SR
6962	Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky pastries	Fats and Oils	6.00 mg	1%	USDA_SR
6963	Salad dressing, ranch dressing, reduced fat	Fats and Oils	6.00 mg	1%	USDA_SR
6964	Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA	Baby Foods	6.00 mg	1%	USDA_SR
6965	Beverages, pineapple and orange juice drink, canned	Beverages	6.00 mg	1%	USDA_SR
6966	Beverages, pineapple and grapefruit juice drink, canned	Beverages	6.00 mg	1%	USDA_SR
6967	Beverages, grape juice drink, canned	Beverages	6.00 mg	1%	USDA_SR
6968	Gooseberries, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
6969	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
6970	Cake, boston cream pie, commercially prepared	Baked Products	6.00 mg	1%	USDA_SR
6971	Infant formula, ABBOTT NUTRITION, SIMILAC NEOSURE, ready-to-feed, with ARA and DHA	Baby Foods	6.00 mg	1%	USDA_SR
6972	Infant formula, MEAD JOHNSON, Pregestimil 24 Calories, ready to feed, with ARA and DHA	Baby Foods	6.00 mg	1%	USDA_SR
6973	Babyfood, GERBER, 3rd Foods, apple, mango and kiwi	Baby Foods	6.00 mg	1%	USDA_SR
6974	Beverages, citrus fruit juice drink, frozen concentrate, prepared with water	Beverages	6.00 mg	1%	USDA_SR
6975	Sauce, horseradish	Soups, Sauces, and Gravies	6.00 mg	1%	USDA_SR
6976	Sauce, tartar, ready-to-serve	Soups, Sauces, and Gravies	6.00 mg	1%	USDA_SR
6977	Cranberries, raw	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
6978	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
6979	Blueberries, raw	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR
6980	Soup, minestrone, canned, chunky, ready-to-serve	Soups, Sauces, and Gravies	6.00 mg	1%	USDA_SR
6981	Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, ready-to-feed, with ARA and DHA	Baby Foods	6.00 mg	1%	USDA_SR
6982	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 20 calories, ready-to-feed	Baby Foods	6.00 mg	1%	USDA_SR
6983	Babyfood, juice, apple and grape	Baby Foods	6.00 mg	1%	USDA_SR
6984	Babyfood, apple-banana juice	Baby Foods	6.00 mg	1%	USDA_SR
6985	Babyfood, fruit dessert, mango with tapioca	Baby Foods	6.00 mg	1%	USDA_SR
6986	Milk substitutes, fluid, with lauric acid oil	Dairy and Egg Products	6.00 mg	1%	USDA_SR
6987	Soup, vegetarian vegetable, canned, condensed	Soups, Sauces, and Gravies	6.00 mg	1%	USDA_SR
6988	Soup, minestrone, canned, condensed	Soups, Sauces, and Gravies	6.00 mg	1%	USDA_SR
6989	Infant Formula, MEAD JOHNSON, ENFAMIL, ENFACARE, ready-to-feed, with ARA and DHA	Baby Foods	6.00 mg	1%	USDA_SR
6990	Babyfood, juice, apple, with calcium	Baby Foods	6.00 mg	1%	USDA_SR
6991	Babyfood, juice, orange and apple and banana	Baby Foods	6.00 mg	1%	USDA_SR
6992	Babyfood, fruit, bananas and pineapple with tapioca, strained	Baby Foods	6.00 mg	1%	USDA_SR
6993	Babyfood, fruit, bananas and pineapple with tapioca, junior	Baby Foods	6.00 mg	1%	USDA_SR
6994	Babyfood, fruit and vegetable, apple and sweet potato	Baby Foods	6.00 mg	1%	USDA_SR
6995	Sour cream, imitation, cultured	Dairy and Egg Products	6.00 mg	1%	USDA_SR
6996	Sweeteners, sugar substitute, granulated, brown	Sweets	6.00 mg	1%	USDA_SR
6997	Onions, frozen, chopped, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	6.00 mg	1%	USDA_SR
6998	Onions, frozen, chopped, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	6.00 mg	1%	USDA_SR
6999	Onions, canned, solids and liquids	Vegetables and Vegetable Products	6.00 mg	1%	USDA_SR
7000	Papaya, canned, heavy syrup, drained	Fruits and Fruit Juices	6.00 mg	1%	USDA_SR

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Vegetarian foods high in Magnesium

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