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

Selling a product with magnesium? Generate a print-ready nutrition label from your recipe.

Showing 1001–1050 of 8,008 foods

#	Food	Category	Per 100 g	% DV	Source
1001	Taco shells, baked, without added salt	Baked Products	105.00 mg	25%	USDA_SR
1002	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Snacks	105.00 mg	25%	USDA_SR
1003	Taco shell, baked, unsalted	Baked Products	105.00 mg	25%	CNF
1004	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Breakfast Cereals	104.00 mg	25%	USDA_SR
1005	Mothbeans, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	104.00 mg	25%	USDA_SR
1006	Pancakes, whole-wheat, dry mix, incomplete	Baked Products	104.00 mg	25%	USDA_SR
1007	Mothbeans, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	104.00 mg	25%	USDA_SR
1008	Shallots, freeze-dried	Vegetables and Vegetable Products	104.00 mg	25%	USDA_SR
1009	Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry	Cereal Grains and Pasta	104.00 mg	25%	USDA_SR
1010	Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial	Baked Products	104.00 mg	25%	CNF
1011	Cereal, ready to eat, Kashi: GoLean Crunch, Kashi	Breakfast cereals	104.00 mg	25%	CNF
1012	Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker	Breakfast cereals	104.00 mg	25%	CNF
1013	Pancake, whole-wheat, dry mix, incomplete, unprepared	Baked Products	104.00 mg	25%	CNF
1014	Moth beans, boiled, salted	Legumes and Legume Products	104.00 mg	25%	CNF
1015	Moth beans, boiled	Legumes and Legume Products	104.00 mg	25%	CNF
1016	Shallot, freeze-dried	Vegetables and Vegetable Products	104.00 mg	25%	CNF
1017	Cereal, ready to eat, Life, Quaker	Breakfast cereals	104.00 mg	25%	CNF
1018	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Breakfast Cereals	103.00 mg	25%	USDA_SR
1019	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Breakfast Cereals	103.00 mg	25%	USDA_SR
1020	Dock, raw	Vegetables and Vegetable Products	103.00 mg	25%	USDA_SR
1021	Bread, sprouted wheat with added calcium and vitamin D, commercial	Baked Products	103.00 mg	25%	CNF
1022	Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker	Breakfast cereals	103.00 mg	25%	CNF
1023	Dock (sorrel), raw	Vegetables and Vegetable Products	103.00 mg	25%	CNF
1024	Nuts, pecans, halves, raw	Nut and Seed Products	102.90 mg	25%	USDA_FF
1025	Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut	Snacks	102.00 mg	24%	USDA_SR
1026	Peanuts, all types, cooked, boiled, with salt	Legumes and Legume Products	102.00 mg	24%	USDA_SR
1027	Snacks, peas, roasted, wasabi-flavored	Snacks	102.00 mg	24%	USDA_SR
1028	Crackers, toast thins, low sodium	Baked Products	102.00 mg	24%	USDA_SR
1029	Peanuts, all types, boiled, salted	Legumes and Legume Products	102.00 mg	24%	CNF
1030	Cereal, ready to eat, Alpen (muesli), Weetabix	Breakfast cereals	102.00 mg	24%	CNF
1031	Cereals ready-to-eat, POST, GRAPE-NUTS Flakes	Breakfast Cereals	101.00 mg	24%	USDA_SR
1032	Beans, navy, mature seeds, sprouted, raw	Vegetables and Vegetable Products	101.00 mg	24%	USDA_SR
1033	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Snacks	101.00 mg	24%	USDA_SR
1034	Bread, spelt, commercial	Baked Products	101.00 mg	24%	CNF
1035	Beans, navy, mature seeds, sprouted, raw	Vegetables and Vegetable Products	101.00 mg	24%	CNF
1036	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Breakfast Cereals	100.00 mg	24%	USDA_SR
1037	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Breakfast Cereals	100.00 mg	24%	USDA_SR
1038	Babyfood, cereal, mixed, dry fortified	Baby Foods	100.00 mg	24%	USDA_SR
1039	Syrups, sorghum	Sweets	100.00 mg	24%	USDA_SR
1040	Bread, sprouted wheat, commercial	Baked Products	100.00 mg	24%	CNF
1041	Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker	Breakfast cereals	100.00 mg	24%	CNF
1042	Candies, chocolate covered, dietetic or low calorie	Sweets	100.00 mg	24%	CNF
1043	Sweets, syrups, sorghum	Sweets	100.00 mg	24%	CNF
1044	Cereal, ready to eat, Shreddies, Post	Breakfast cereals	100.00 mg	24%	CNF
1045	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Breakfast Cereals	99.00 mg	24%	USDA_SR
1046	Crackers, whole-wheat, low salt	Baked Products	99.00 mg	24%	USDA_SR
1047	Bread, whole-wheat, commercially prepared, toasted	Baked Products	99.00 mg	24%	USDA_SR
1048	Cereals ready-to-eat, POST, ALPHA-BITS	Breakfast Cereals	99.00 mg	24%	USDA_SR
1049	Snacks, tortilla chips, low fat, made with olestra, nacho cheese	Snacks	99.00 mg	24%	USDA_SR
1050	Cereal, hot, oats, instant: golden honey with bran, dry, Quaker	Breakfast cereals	99.00 mg	24%	CNF

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegetarian foods high in Magnesium

Turn these foods into a print-ready nutrition label.