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 901–950 of 8,008 foods

#	Food	Category	Per 100 g	% DV	Source
901	Cereal, ready to eat, Shredded Wheat: spoon size, Post	Breakfast cereals	115.00 mg	27%	CNF
902	Soup, tomato vegetable, dehydrated	Soups, Sauces and Gravies	115.00 mg	27%	CNF
903	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Breakfast Cereals	114.00 mg	27%	USDA_SR
904	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Breakfast Cereals	114.00 mg	27%	USDA_SR
905	Snacks, corn cakes, very low sodium	Snacks	114.00 mg	27%	USDA_SR
906	Millet, raw	Cereal Grains and Pasta	114.00 mg	27%	USDA_SR
907	Snacks, rice cakes, brown rice, corn	Snacks	114.00 mg	27%	USDA_SR
908	Snacks, corn cakes	Snacks	114.00 mg	27%	USDA_SR
909	Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted	Baked Products	114.00 mg	27%	CNF
910	Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted	Baked Products	114.00 mg	27%	CNF
911	Grains, millet, dry	Cereals, Grains and Pasta	114.00 mg	27%	CNF
912	Snacks, corn cakes, very low sodium	Snacks	114.00 mg	27%	CNF
913	Snacks, corn cakes	Snacks	114.00 mg	27%	CNF
914	Snacks, rice cakes, brown rice, corn	Snacks	114.00 mg	27%	CNF
915	Rice, black, unenriched, raw	Cereal Grains and Pasta	113.40 mg	27%	USDA_FF
916	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Breakfast Cereals	113.00 mg	27%	USDA_SR
917	Spices, onion powder	Spices and Herbs	113.00 mg	27%	USDA_SR
918	Peppers, ancho, dried	Vegetables and Vegetable Products	113.00 mg	27%	USDA_SR
919	Candies, sweet chocolate	Sweets	113.00 mg	27%	USDA_SR
920	Snacks, KRAFT, CORNNUTS, plain	Snacks	113.00 mg	27%	USDA_SR
921	Pepper, ancho, dried	Vegetables and Vegetable Products	113.00 mg	27%	CNF
922	Candies, bars, sweet chocolate	Sweets	113.00 mg	27%	CNF
923	Snacks, corn nuts, plain	Snacks	113.00 mg	27%	CNF
924	Spices, onion powder	Spices and Herbs	113.00 mg	27%	CNF
925	Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron	Baby Foods	112.00 mg	27%	USDA_SR
926	Yellow rice with seasoning, dry packet mix, unprepared	Meals, Entrees, and Side Dishes	112.00 mg	27%	USDA_SR
927	Rice flour, brown	Cereal Grains and Pasta	112.00 mg	27%	USDA_SR
928	Raspberry juice concentrate	Fruits and Fruit Juices	112.00 mg	27%	USDA_SR
929	Babyfood, cereal, mixed grain, with fruit, dry	Babyfoods	112.00 mg	27%	CNF
930	Bread, spelt, commercial, toasted	Baked Products	112.00 mg	27%	CNF
931	Cereal, ready to eat, Fibre 1: Honey Clusters, General Mills	Breakfast cereals	112.00 mg	27%	CNF
932	Grains, rice flour, brown	Cereals, Grains and Pasta	112.00 mg	27%	CNF
933	Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	111.00 mg	26%	USDA_SR
934	Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	111.00 mg	26%	USDA_SR
935	Cereal, ready to eat, Toasted Oats, Selection	Breakfast cereals	111.00 mg	26%	CNF
936	Beans, navy, mature seeds, sprouted, boiled, drained, with salt	Vegetables and Vegetable Products	111.00 mg	26%	CNF
937	Beans, navy, mature seeds, sprouted, boiled, drained	Vegetables and Vegetable Products	111.00 mg	26%	CNF
938	Cereal, ready to eat, Heritage O's, Nature's Path	Breakfast cereals	111.00 mg	26%	CNF
939	Popcorn, microwave, regular (butter) flavor, made with palm oil	Snacks	110.00 mg	26%	USDA_SR
940	Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins	Breakfast Cereals	110.00 mg	26%	USDA_SR
941	Crackers, whole-wheat	Baked Products	110.00 mg	26%	USDA_SR
942	Milk, dry, nonfat, regular, with added vitamin A and vitamin D	Dairy and Egg Products	110.00 mg	26%	USDA_SR
943	Babyfood, cereal, oatmeal, dry fortified	Baby Foods	110.00 mg	26%	USDA_SR
944	Milk, buttermilk, dried	Dairy and Egg Products	110.00 mg	26%	USDA_SR
945	Milk, dry, nonfat, regular, without added vitamin A and vitamin D	Dairy and Egg Products	110.00 mg	26%	USDA_SR
946	Nuts, acorn flour, full fat	Nut and Seed Products	110.00 mg	26%	USDA_SR
947	Candies, peanut bar	Sweets	110.00 mg	26%	USDA_SR
948	Corn flour, whole-grain, blue (harina de maiz morado)	Cereal Grains and Pasta	110.00 mg	26%	USDA_SR
949	Rye grain	Cereal Grains and Pasta	110.00 mg	26%	USDA_SR
950	Puddings, chocolate flavor, low calorie, regular, dry mix	Sweets	110.00 mg	26%	USDA_SR

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Vegetarian foods high in Magnesium

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