Vegetarian foods high in Magnesium (Canadian (CNF))

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 101–150 of 3,478 foods

#	Food	Category	Per 100 g	% DV
101	Nuts, almonds, dried, blanched, unroasted	Nuts and Seeds	268.00 mg	64%
102	Beans, mungo, raw	Legumes and Legume Products	267.00 mg	64%
103	Sweets, baking chocolate, unsweetened, liquid	Sweets	265.00 mg	63%
104	Grains, amaranth, flour	Cereals, Grains and Pasta	265.00 mg	63%
105	Spices, saffron	Spices and Herbs	264.00 mg	63%
106	Seeds, pumpkin and squash seeds, whole, roasted, salted	Nuts and Seeds	262.00 mg	62%
107	Seeds, pumpkin and squash seeds, whole, roasted	Nuts and Seeds	262.00 mg	62%
108	Nuts, cashew nuts, dry roasted, salted	Nuts and Seeds	260.00 mg	62%
109	Nuts, cashew nuts, dry roasted	Nuts and Seeds	260.00 mg	62%
110	Spices, cloves, ground	Spices and Herbs	259.00 mg	62%
111	Nuts, cashew butter, plain	Nuts and Seeds	258.00 mg	61%
112	Spices, caraway seed	Spices and Herbs	258.00 mg	61%
113	Spices, dill seed	Spices and Herbs	256.00 mg	61%
114	Spices, curry powder	Spices and Herbs	255.00 mg	61%
115	Nuts, mixed nuts, oil roasted without peanuts, salted	Nuts and Seeds	251.00 mg	60%
116	Candies, sesame crunch (crisp)	Sweets	251.00 mg	60%
117	Nuts, pine nuts, pignolia, dried	Nuts and Seeds	251.00 mg	60%
118	Grains, buckwheat flour, whole-groat	Cereals, Grains and Pasta	251.00 mg	60%
119	Nuts, mixed nuts, oil roasted without peanuts	Nuts and Seeds	251.00 mg	60%
120	Spices, parsley, dried	Spices and Herbs	249.00 mg	59%
121	Grains, amaranth, raw	Cereals, Grains and Pasta	248.00 mg	59%
122	Grains, rye flour, dark	Cereals, Grains and Pasta	248.00 mg	59%
123	Coffee substitute, cereal grain beverage, powder	Beverages	244.00 mg	58%
124	Sweets, fancy molasses	Sweets	242.00 mg	58%
125	Nuts, almonds, honey roasted, unblanched	Nuts and Seeds	240.00 mg	57%
126	Grains, wheat germ, crude	Cereals, Grains and Pasta	239.00 mg	57%
127	Nuts, butternuts (long walnuts), dried	Nuts and Seeds	237.00 mg	56%
128	Grains, oat bran, dry	Cereals, Grains and Pasta	235.00 mg	56%
129	Nuts, pine nuts, pinyon, dried	Nuts and Seeds	234.00 mg	56%
130	Beverage, whey protein isolate, powder	Beverages	233.00 mg	55%
131	Grains, buckwheat	Cereals, Grains and Pasta	231.00 mg	55%
132	Nuts, mixed nuts, oil roasted with peanuts, salted	Nuts and Seeds	229.00 mg	55%
133	Nuts, mixed nuts, oil roasted with peanuts	Nuts and Seeds	229.00 mg	55%
134	Spices, cardamom, ground	Spices and Herbs	229.00 mg	55%
135	Nuts, mixed nuts, oil roasted with peanuts, lightly salted	Nuts and Seeds	229.00 mg	55%
136	Candies, chocolate, dark, 70-85% cacao solids	Sweets	228.00 mg	54%
137	Instant breakfast, powder, chocolate	Beverages	228.00 mg	54%
138	Soybean, curd cheese	Legumes and Legume Products	228.00 mg	54%
139	Soybeans, dry, roasted	Legumes and Legume Products	228.00 mg	54%
140	Nuts, mixed nuts, dry roasted with peanuts, salted	Nuts and Seeds	225.00 mg	54%
141	Nuts, mixed nuts, dry roasted with peanuts	Nuts and Seeds	225.00 mg	54%
142	Beans, lima, dry, large, raw	Legumes and Legume Products	224.00 mg	53%
143	Spices, poultry seasoning	Spices and Herbs	224.00 mg	53%
144	Beans, yellow, raw	Legumes and Legume Products	222.00 mg	53%
145	Grains, buckwheat groats, roasted, dry	Cereals, Grains and Pasta	221.00 mg	53%
146	Spices, thyme, dried	Spices and Herbs	220.00 mg	52%
147	Spices, rosemary, dried	Spices and Herbs	220.00 mg	52%
148	Candies, halavah (halvah), plain	Sweets	218.00 mg	52%
149	Sweets, molasses, blackstrap	Sweets	215.00 mg	51%
150	Spices, ginger, ground	Spices and Herbs	214.00 mg	51%

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Vegetarian foods high in Magnesium (Canadian (CNF))

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