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 1101–1150 of 8,008 foods

#	Food	Category	Per 100 g	% DV	Source
1101	Flour, rye	Cereal Grains and Pasta	95.39 mg	23%	USDA_FF
1102	Tofu, fried, prepared with calcium sulfate	Legumes and Legume Products	95.00 mg	23%	USDA_SR
1103	Snacks, granola bars, soft, almond, confectioners coating	Snacks	95.00 mg	23%	USDA_SR
1104	Babyfood, Multigrain whole grain cereal, dry fortified	Baby Foods	95.00 mg	23%	USDA_SR
1105	Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)	Nut and Seed Products	95.00 mg	23%	USDA_SR
1106	Bacon bits, meatless	Legumes and Legume Products	95.00 mg	23%	USDA_SR
1107	Noodles, japanese, soba, dry	Cereal Grains and Pasta	95.00 mg	23%	USDA_SR
1108	Seeds, sesame butter, tahini, type of kernels unspecified	Nut and Seed Products	95.00 mg	23%	USDA_SR
1109	Grape leaves, raw	Vegetables and Vegetable Products	95.00 mg	23%	USDA_SR
1110	Baking chocolate, mexican, squares	Sweets	95.00 mg	23%	USDA_SR
1111	Tofu, fried (prepared with calcium sulphate)	Legumes and Legume Products	95.00 mg	23%	CNF
1112	Meatless, bacon bits	Legumes and Legume Products	95.00 mg	23%	CNF
1113	Grape leaves (vine leaves), raw	Vegetables and Vegetable Products	95.00 mg	23%	CNF
1114	Pasta, Japanese noodles, soba, dry	Cereals, Grains and Pasta	95.00 mg	23%	CNF
1115	Seeds, sesame butter, tahini, roasted and toasted kernels	Nuts and Seeds	95.00 mg	23%	CNF
1116	Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil	Snacks	94.00 mg	22%	USDA_SR
1117	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	94.00 mg	22%	USDA_SR
1118	Cereals ready-to-eat, ALPEN	Breakfast Cereals	94.00 mg	22%	USDA_SR
1119	Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	94.00 mg	22%	USDA_SR
1120	Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	94.00 mg	22%	USDA_SR
1121	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Baked Products	94.00 mg	22%	USDA_SR
1122	Granola bar, chewy, fruit and/or nut	Baked Products	94.00 mg	22%	CNF
1123	Granola bar, crunchy, fruit and/or nut	Baked Products	94.00 mg	22%	CNF
1124	Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt	Vegetables and Vegetable Products	94.00 mg	22%	CNF
1125	Snacks, popcorn, microwave, butter flavour	Snacks	94.00 mg	22%	CNF
1126	Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained	Vegetables and Vegetable Products	94.00 mg	22%	CNF
1127	Cereal, ready to eat, Weetabix, Weetabix	Breakfast cereals	94.00 mg	22%	CNF
1128	Corn flour, masa harina, white or yellow, dry, raw	Cereal Grains and Pasta	93.30 mg	22%	USDA_FF
1129	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Breakfast Cereals	93.00 mg	22%	USDA_SR
1130	Cereals ready-to-eat, POST, Honey Nut Shredded Wheat	Breakfast Cereals	93.00 mg	22%	USDA_SR
1131	Beverages, Malted drink mix, natural, powder, dairy based.	Beverages	93.00 mg	22%	USDA_SR
1132	Corn flour, whole-grain, yellow	Cereal Grains and Pasta	93.00 mg	22%	USDA_SR
1133	Corn flour, yellow, masa, enriched	Cereal Grains and Pasta	93.00 mg	22%	USDA_SR
1134	Corn flour, whole-grain, white	Cereal Grains and Pasta	93.00 mg	22%	USDA_SR
1135	Wheat, hard white	Cereal Grains and Pasta	93.00 mg	22%	USDA_SR
1136	Corn flour, masa, unenriched, white	Cereal Grains and Pasta	93.00 mg	22%	USDA_SR
1137	Corn flour, masa, enriched, white	Cereal Grains and Pasta	93.00 mg	22%	USDA_SR
1138	Grains, corn flour, masa, yellow, U.S. enriched	Cereals, Grains and Pasta	93.00 mg	22%	CNF
1139	Grains, wheat, hard white	Cereals, Grains and Pasta	93.00 mg	22%	CNF
1140	Grains, corn flour, yellow, whole-grain	Cereals, Grains and Pasta	93.00 mg	22%	CNF
1141	Instant breakfast, powder	Beverages	93.00 mg	22%	CNF
1142	Malted milk, natural flavour, powder	Beverages	93.00 mg	22%	CNF
1143	Spinach, mature	Vegetables and Vegetable Products	92.96 mg	22%	USDA_FF
1144	Spinach, mature	Vegetables and Vegetable Products	92.96 mg	22%	USDA_FF
1145	Spinach, baby	Vegetables and Vegetable Products	92.86 mg	22%	USDA_FF
1146	Spinach, baby	Vegetables and Vegetable Products	92.86 mg	22%	USDA_FF
1147	Cereals ready-to-eat, MOM'S BEST, Honey Nut TOASTY O'S	Breakfast Cereals	92.00 mg	22%	USDA_SR
1148	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Breakfast Cereals	92.00 mg	22%	USDA_SR
1149	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Breakfast Cereals	92.00 mg	22%	USDA_SR
1150	Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	Breakfast Cereals	92.00 mg	22%	USDA_SR

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Vegetarian foods high in Magnesium

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