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 1051–1100 of 8,008 foods

#	Food	Category	Per 100 g	% DV	Source
1051	Cracker, whole wheat, low sodium	Baked Products	99.00 mg	24%	CNF
1052	Yardlong beans, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	98.00 mg	23%	USDA_SR
1053	Yardlong beans, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	98.00 mg	23%	USDA_SR
1054	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Breakfast Cereals	98.00 mg	23%	USDA_SR
1055	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Breakfast Cereals	98.00 mg	23%	USDA_SR
1056	Potatoes, mashed, dehydrated, granules without milk, dry form	Vegetables and Vegetable Products	98.00 mg	23%	USDA_SR
1057	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Breakfast Cereals	98.00 mg	23%	USDA_SR
1058	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Breakfast Cereals	98.00 mg	23%	USDA_SR
1059	Rice, brown, parboiled, dry, UNCLE BEN'S	Cereal Grains and Pasta	98.00 mg	23%	USDA_SR
1060	Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker	Breakfast cereals	98.00 mg	23%	CNF
1061	Granola bar, crunchy, plain	Baked Products	98.00 mg	23%	CNF
1062	Beans, yardlong, mature seeds, boiled, salted	Legumes and Legume Products	98.00 mg	23%	CNF
1063	Beans, yardlong, mature seeds, boiled	Legumes and Legume Products	98.00 mg	23%	CNF
1064	Beverage mix, chocolate flavour, powder	Beverages	98.00 mg	23%	CNF
1065	Potato, mashed, dehydrated, granules without milk, unprepared	Vegetables and Vegetable Products	98.00 mg	23%	CNF
1066	Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills	Breakfast cereals	98.00 mg	23%	CNF
1067	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Snacks	97.00 mg	23%	USDA_SR
1068	Snacks, tortilla chips, low fat, unsalted	Snacks	97.00 mg	23%	USDA_SR
1069	Barley malt flour	Cereal Grains and Pasta	97.00 mg	23%	USDA_SR
1070	Tortilla chips, low fat, baked without fat	Snacks	97.00 mg	23%	USDA_SR
1071	Snacks, tortilla chips, nacho-flavor, reduced fat	Snacks	97.00 mg	23%	USDA_SR
1072	Snacks, tortilla chips, light (baked with less oil)	Snacks	97.00 mg	23%	USDA_SR
1073	Snacks, granola bars, hard, plain	Snacks	97.00 mg	23%	USDA_SR
1074	Bread, oat (includes oatmeal and oat bran), commercial, toasted	Baked Products	97.00 mg	23%	CNF
1075	Cracker, 7 grain	Baked Products	97.00 mg	23%	CNF
1076	Snacks, tortilla chips, light (baked with less oil)	Snacks	97.00 mg	23%	CNF
1077	Snacks, tortilla chips, unsalted, low fat	Snacks	97.00 mg	23%	CNF
1078	Snacks, tortilla chips, low fat, baked without fat	Snacks	97.00 mg	23%	CNF
1079	Cereal, ready to eat, Kashi: honey puffed, Kashi	Breakfast cereals	97.00 mg	23%	CNF
1080	Grains, barley, malt flour	Cereals, Grains and Pasta	97.00 mg	23%	CNF
1081	Snacks, tortilla chips, nacho, light	Snacks	97.00 mg	23%	CNF
1082	Cowpeas, catjang, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	96.00 mg	23%	USDA_SR
1083	Cowpeas, catjang, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	96.00 mg	23%	USDA_SR
1084	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Baked Products	96.00 mg	23%	USDA_SR
1085	Barley flour or meal	Cereal Grains and Pasta	96.00 mg	23%	USDA_SR
1086	Seeds, sesame butter, tahini, from raw and stone ground kernels	Nut and Seed Products	96.00 mg	23%	USDA_SR
1087	Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt	Vegetables and Vegetable Products	96.00 mg	23%	USDA_SR
1088	Soybeans, mature seeds, sprouted, cooked, stir-fried	Vegetables and Vegetable Products	96.00 mg	23%	USDA_SR
1089	Candies, milk chocolate coated peanuts	Sweets	96.00 mg	23%	USDA_SR
1090	Snacks, trail mix, tropical	Snacks	96.00 mg	23%	USDA_SR
1091	Udi's, Gluten Free, Whole Grain Dinner Rolls	Baked Products	96.00 mg	23%	USDA_SR
1092	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added	Vegetables and Vegetable Products	96.00 mg	23%	CNF
1093	Grains, barley flour	Cereals, Grains and Pasta	96.00 mg	23%	CNF
1094	Candies, milk chocolate coated peanuts	Sweets	96.00 mg	23%	CNF
1095	Snacks, trail mix, tropical	Snacks	96.00 mg	23%	CNF
1096	Black-eyed peas (cowpeas), catjang, boiled, salted	Legumes and Legume Products	96.00 mg	23%	CNF
1097	Black-eyed peas (cowpeas), catjang, boiled	Legumes and Legume Products	96.00 mg	23%	CNF
1098	Malted milk, chocolate flavour, enriched powder	Beverages	96.00 mg	23%	CNF
1099	Seeds, sesame butter, tahini, from raw and stone ground kernels	Nuts and Seeds	96.00 mg	23%	CNF
1100	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added	Vegetables and Vegetable Products	96.00 mg	23%	CNF

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Vegetarian foods high in Magnesium

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