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 7601–7650 of 8,008 foods

#	Food	Category	Per 100 g	% DV	Source
7601	Apple, canned, sweetened, sliced, heated	Fruits and fruit juices	3.00 mg	1%	CNF
7602	Apple, raw, without skin, sliced, cooked, microwaved	Fruits and fruit juices	3.00 mg	1%	CNF
7603	Cereal, hot, cream of rice, cooked	Breakfast cereals	3.00 mg	1%	CNF
7604	Soup, oxtail, dehydrated, water added	Soups, Sauces and Gravies	3.00 mg	1%	CNF
7605	Soup, mushroom, dehydrated, water added	Soups, Sauces and Gravies	3.00 mg	1%	CNF
7606	Soup, minestrone, dehydrated, water added	Soups, Sauces and Gravies	3.00 mg	1%	CNF
7607	Soup, consomme, dehydrated, water added	Soups, Sauces and Gravies	3.00 mg	1%	CNF
7608	Soup, cream, mushroom, canned, condensed, water added	Soups, Sauces and Gravies	3.00 mg	1%	CNF
7609	Soup, minestrone, canned, condensed, water added	Soups, Sauces and Gravies	3.00 mg	1%	CNF
7610	Soup, scotch broth, canned, condensed	Soups, Sauces and Gravies	3.00 mg	1%	CNF
7611	Soup, cream, asparagus, canned, condensed	Soups, Sauces and Gravies	3.00 mg	1%	CNF
7612	Milk, fluid, human (breast milk), mature	Dairy and Egg Products	3.00 mg	1%	CNF
7613	Alcoholic beverage, liqueur, coffee with cream, 34 proof	Beverages	2.00 mg	0%	USDA_SR
7614	Leavening agents, cream of tartar	Baked Products	2.00 mg	0%	USDA_SR
7615	Beverages, tea, instant, unsweetened, prepared with water	Beverages	2.00 mg	0%	USDA_SR
7616	Beverages, orange drink, canned, with added vitamin C	Beverages	2.00 mg	0%	USDA_SR
7617	Limeade, frozen concentrate, prepared with water	Beverages	2.00 mg	0%	USDA_SR
7618	Beverages, OCEAN SPRAY, Ruby Red cranberry	Beverages	2.00 mg	0%	USDA_SR
7619	Beverages, OCEAN SPRAY, Cran-Energy, Cranberry Energy Juice Drink	Beverages	2.00 mg	0%	USDA_SR
7620	Soup, egg drop, Chinese restaurant	Soups, Sauces, and Gravies	2.00 mg	0%	USDA_SR
7621	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Breakfast Cereals	2.00 mg	0%	USDA_SR
7622	Soup, cream of onion, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%	USDA_SR
7623	Soup, cheese, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%	USDA_SR
7624	Soup, cream of asparagus, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%	USDA_SR
7625	Beverages, fruit juice drink, reduced sugar, with vitamin E added	Beverages	2.00 mg	0%	USDA_SR
7626	Water, bottled, generic	Beverages	2.00 mg	0%	USDA_SR
7627	Beverages, Fruit punch drink, frozen concentrate, prepared with water	Beverages	2.00 mg	0%	USDA_SR
7628	Beverages, OCEAN SPRAY, White Cranberry Peach	Beverages	2.00 mg	0%	USDA_SR
7629	Beverages, OCEAN SPRAY, White Cranberry Strawberry Flavored Juice Drink	Beverages	2.00 mg	0%	USDA_SR
7630	Cranberry sauce, canned, sweetened	Fruits and Fruit Juices	2.00 mg	0%	USDA_SR
7631	Blueberries, frozen, sweetened	Fruits and Fruit Juices	2.00 mg	0%	USDA_SR
7632	Beverages, lemonade, frozen concentrate, pink, prepared with water	Beverages	2.00 mg	0%	USDA_SR
7633	Water, bottled, non-carbonated, NAYA	Beverages	2.00 mg	0%	USDA_SR
7634	Cranberry juice cocktail, frozen concentrate, prepared with water	Beverages	2.00 mg	0%	USDA_SR
7635	Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate.	Beverages	2.00 mg	0%	USDA_SR
7636	Salad dressing, mayonnaise, light	Fats and Oils	2.00 mg	0%	USDA_SR
7637	Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick	Fats and Oils	2.00 mg	0%	USDA_SR
7638	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt	Fats and Oils	2.00 mg	0%	USDA_SR
7639	Margarine-like, vegetable oil spread, 60% fat, tub, with salt	Fats and Oils	2.00 mg	0%	USDA_SR
7640	Margarine-like, vegetable oil-butter spread, tub, with salt	Fats and Oils	2.00 mg	0%	USDA_SR
7641	Butter, without salt	Dairy and Egg Products	2.00 mg	0%	USDA_SR
7642	Butter, salted	Dairy and Egg Products	2.00 mg	0%	USDA_SR
7643	Beverages, tea, instant, lemon, diet	Beverages	2.00 mg	0%	USDA_SR
7644	Lemonade, frozen concentrate, white, prepared with water	Beverages	2.00 mg	0%	USDA_SR
7645	Beverages, tea, black, ready to drink, decaffeinated	Beverages	2.00 mg	0%	USDA_SR
7646	Beverages, tea, black, ready to drink, decaffeinated, diet	Beverages	2.00 mg	0%	USDA_SR
7647	Beverages, MINUTE MAID, Lemonada, Limeade	Beverages	2.00 mg	0%	USDA_SR
7648	Soup, tomato rice, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%	USDA_SR
7649	Soup, cream of mushroom, canned, prepared with equal volume water	Soups, Sauces, and Gravies	2.00 mg	0%	USDA_SR
7650	Margarine-like spread with yogurt, 70% fat, stick, with salt	Fats and Oils	2.00 mg	0%	USDA_SR

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Vegetarian foods high in Magnesium

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