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 1201–1250 of 8,008 foods

#	Food	Category	Per 100 g	% DV	Source
1201	Dock (sorrel), boiled, drained	Vegetables and Vegetable Products	89.00 mg	21%	CNF
1202	Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker	Breakfast cereals	89.00 mg	21%	CNF
1203	Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker	Breakfast cereals	89.00 mg	21%	CNF
1204	Flour, barley	Cereal Grains and Pasta	88.04 mg	21%	USDA_FF
1205	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Breakfast Cereals	88.00 mg	21%	USDA_SR
1206	Egg, white, dried	Dairy and Egg Products	88.00 mg	21%	USDA_SR
1207	Rice mix, cheese flavor, dry mix, unprepared	Meals, Entrees, and Side Dishes	88.00 mg	21%	USDA_SR
1208	Candies, REESE'S PIECES Candy	Sweets	88.00 mg	21%	USDA_SR
1209	Peppers, hot chile, sun-dried	Vegetables and Vegetable Products	88.00 mg	21%	USDA_SR
1210	Snacks, tortilla chips, taco-flavor	Snacks	88.00 mg	21%	USDA_SR
1211	Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip	Snacks	88.00 mg	21%	USDA_SR
1212	Bread, oat (includes oatmeal and oat bran), commercial	Baked Products	88.00 mg	21%	CNF
1213	Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker	Breakfast cereals	88.00 mg	21%	CNF
1214	Egg, chicken, white, dried	Dairy and Egg Products	88.00 mg	21%	CNF
1215	Candies, Reese's Pieces	Sweets	88.00 mg	21%	CNF
1216	Snacks, tortilla chips, taco	Snacks	88.00 mg	21%	CNF
1217	Pepper, hot chili, red, sun-dried	Vegetables and Vegetable Products	88.00 mg	21%	CNF
1218	Kale, scotch, raw	Vegetables and Vegetable Products	88.00 mg	21%	CNF
1219	Egg, white, dried	Dairy and Egg Products	87.60 mg	21%	USDA_FF
1220	Muffins, wheat bran, dry mix	Baked Products	87.00 mg	21%	USDA_SR
1221	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Breakfast Cereals	87.00 mg	21%	USDA_SR
1222	Spinach, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	87.00 mg	21%	USDA_SR
1223	Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar	Snacks	87.00 mg	21%	USDA_SR
1224	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Breakfast Cereals	87.00 mg	21%	USDA_SR
1225	Spinach, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	87.00 mg	21%	USDA_SR
1226	Snacks, tortilla chips, ranch-flavor	Snacks	87.00 mg	21%	USDA_SR
1227	Spinach, boiled, drained, with salt	Vegetables and Vegetable Products	87.00 mg	21%	CNF
1228	Snacks, tortilla chips, ranch	Snacks	87.00 mg	21%	CNF
1229	Muffin, wheat bran, dry mix, unprepared	Baked Products	87.00 mg	21%	CNF
1230	Spinach, boiled, drained	Vegetables and Vegetable Products	87.00 mg	21%	CNF
1231	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Snacks	86.00 mg	20%	USDA_SR
1232	Soybeans, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	86.00 mg	20%	USDA_SR
1233	Soybeans, mature cooked, boiled, without salt	Legumes and Legume Products	86.00 mg	20%	USDA_SR
1234	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Snacks	86.00 mg	20%	USDA_SR
1235	Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry	Breakfast Cereals	86.00 mg	20%	USDA_SR
1236	Chard, swiss, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	86.00 mg	20%	USDA_SR
1237	Wocas, dried seeds, Oregon, yellow pond lily (Klamath)	American Indian/Alaska Native Foods	86.00 mg	20%	USDA_SR
1238	Chard, swiss, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	86.00 mg	20%	USDA_SR
1239	Cornmeal, white, self-rising, bolted, plain, enriched	Cereal Grains and Pasta	86.00 mg	20%	USDA_SR
1240	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cereal Grains and Pasta	86.00 mg	20%	USDA_SR
1241	Snacks, granola bars, soft, uncoated, peanut butter	Snacks	86.00 mg	20%	USDA_SR
1242	Soybeans, dry, boiled, salted	Legumes and Legume Products	86.00 mg	20%	CNF
1243	Soybeans, dry, boiled	Legumes and Legume Products	86.00 mg	20%	CNF
1244	Chard, swiss, boiled, drained	Vegetables and Vegetable Products	86.00 mg	20%	CNF
1245	Cereal, ready to eat, Harvest Crunch: original, Quaker	Breakfast cereals	86.00 mg	20%	CNF
1246	Bread, multi-grain, toasted (includes whole-grain)	Baked Products	85.00 mg	20%	USDA_SR
1247	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Breakfast Cereals	85.00 mg	20%	USDA_SR
1248	Tortillas, ready-to-bake or -fry, whole wheat	Baked Products	85.00 mg	20%	USDA_SR
1249	Milk, dry, whole, without added vitamin D	Dairy and Egg Products	85.00 mg	20%	USDA_SR
1250	Rolls, dinner, whole-wheat	Baked Products	85.00 mg	20%	USDA_SR

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Vegetarian foods high in Magnesium

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