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 1401–1450 of 8,008 foods

#	Food	Category	Per 100 g	% DV	Source
1401	Beans, yellow, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	74.00 mg	18%	USDA_SR
1402	Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal	Breakfast Cereals	74.00 mg	18%	USDA_SR
1403	Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup	Sweets	74.00 mg	18%	USDA_SR
1404	Nuts, chestnuts, european, dried, unpeeled	Nut and Seed Products	74.00 mg	18%	USDA_SR
1405	Nuts, chestnuts, european, dried, peeled	Nut and Seed Products	74.00 mg	18%	USDA_SR
1406	Potatoes, mashed, dehydrated, granules with milk, dry form	Vegetables and Vegetable Products	74.00 mg	18%	USDA_SR
1407	Lima beans, immature seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	74.00 mg	18%	USDA_SR
1408	Lima beans, immature seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	74.00 mg	18%	USDA_SR
1409	Snacks, potato chips, sour-cream-and-onion-flavor	Snacks	74.00 mg	18%	USDA_SR
1410	Snacks, granola bars, soft, uncoated, plain	Snacks	74.00 mg	18%	USDA_SR
1411	Bread, multigrain, commercial, reduced sodium	Baked Products	74.00 mg	18%	CNF
1412	Beans, lima, boiled, drained, with salt	Vegetables and Vegetable Products	74.00 mg	18%	CNF
1413	Snacks, potato chips, sour cream and onion	Snacks	74.00 mg	18%	CNF
1414	Bread, multigrain, commercial	Baked Products	74.00 mg	18%	CNF
1415	Soy sauce (made with soy and wheat), shoyu, regular	Legumes and Legume Products	74.00 mg	18%	CNF
1416	Beans, yellow, boiled, salted	Legumes and Legume Products	74.00 mg	18%	CNF
1417	Beans, yellow, boiled	Legumes and Legume Products	74.00 mg	18%	CNF
1418	Nuts, European chestnuts (sweet), dried, peeled	Nuts and Seeds	74.00 mg	18%	CNF
1419	Nuts, European chestnuts (sweet), dried, unpeeled	Nuts and Seeds	74.00 mg	18%	CNF
1420	Potato, mashed, dehydrated, granules with milk, unprepared	Vegetables and Vegetable Products	74.00 mg	18%	CNF
1421	Beans, lima, boiled, drained	Vegetables and Vegetable Products	74.00 mg	18%	CNF
1422	Flour, potato	Vegetables and Vegetable Products	73.65 mg	18%	USDA_FF
1423	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Breakfast Cereals	73.00 mg	17%	USDA_SR
1424	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Breakfast Cereals	73.00 mg	17%	USDA_SR
1425	Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's	Breakfast cereals	73.00 mg	17%	CNF
1426	Tortillas, ready-to-bake or -fry, corn	Baked Products	72.00 mg	17%	USDA_SR
1427	Crackers, wheat, regular	Baked Products	72.00 mg	17%	USDA_SR
1428	Cereals ready-to-eat, Post, Waffle Crisp	Breakfast Cereals	72.00 mg	17%	USDA_SR
1429	Egg, white, dried, powder, stabilized, glucose reduced	Dairy and Egg Products	72.00 mg	17%	USDA_SR
1430	Syrups, malt	Sweets	72.00 mg	17%	USDA_SR
1431	Candies, MARS SNACKFOOD US, SNICKERS Bar	Sweets	72.00 mg	17%	USDA_SR
1432	Soybeans, mature seeds, sprouted, raw	Vegetables and Vegetable Products	72.00 mg	17%	USDA_SR
1433	Candies, MARS SNACKFOOD US, MARS Almond Bar	Sweets	72.00 mg	17%	USDA_SR
1434	Snacks, granola bars, hard, chocolate chip	Snacks	72.00 mg	17%	USDA_SR
1435	Snacks, granola bars, soft, uncoated, raisin	Snacks	72.00 mg	17%	USDA_SR
1436	Snacks, corn-based, extruded, chips, plain	Snacks	72.00 mg	17%	USDA_SR
1437	Cereal, ready to eat, honey almond flax, Kashi	Breakfast cereals	72.00 mg	17%	CNF
1438	Sweets, syrups, malt	Sweets	72.00 mg	17%	CNF
1439	Candies, bars, Snickers	Sweets	72.00 mg	17%	CNF
1440	Candies, bars, Mars almond	Sweets	72.00 mg	17%	CNF
1441	Snacks, corn-based, extruded, chips, plain	Snacks	72.00 mg	17%	CNF
1442	Shake and bake, dry	Baked Products	72.00 mg	17%	CNF
1443	Tortilla, ready-to-bake / fry, corn	Baked Products	72.00 mg	17%	CNF
1444	Cracker, wheat	Baked Products	72.00 mg	17%	CNF
1445	Soybeans, mature seeds, sprouted, bean sprouts, raw	Vegetables and Vegetable Products	72.00 mg	17%	CNF
1446	Cereal, ready to eat, Puffed Rice, unsweenened, Quaker	Breakfast cereals	72.00 mg	17%	CNF
1447	Egg, chicken, white, dried, powder, glucose reduced	Dairy and Egg Products	72.00 mg	17%	CNF
1448	Hummus, commercial	Legumes and Legume Products	71.10 mg	17%	USDA_FF
1449	Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar	Snacks	71.00 mg	17%	USDA_SR
1450	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	Breakfast Cereals	71.00 mg	17%	USDA_SR

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Vegetarian foods high in Magnesium

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