Vegetarian foods high in Magnesium (USDA Foundation)

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

Selling a product with magnesium? Generate a print-ready nutrition label from your recipe.

Showing 101–150 of 341 foods

#	Food	Category	Per 100 g	% DV
101	Figs, dried, uncooked	Fruits and Fruit Juices	67.60 mg	16%
102	Restaurant, Latino, pupusas con frijoles (pupusas, bean)	Restaurant Foods	53.60 mg	13%
103	Tomato, paste, canned, without salt added	Vegetables and Vegetable Products	49.61 mg	12%
104	Collards, raw	Vegetables and Vegetable Products	49.51 mg	12%
105	Mustard, prepared, yellow	Spices and Herbs	47.70 mg	11%
106	Flour, semolina, fine	Cereal Grains and Pasta	46.28 mg	11%
107	Egg, whole, dried	Dairy and Egg Products	44.60 mg	11%
108	Arugula, baby, raw	Vegetables and Vegetable Products	42.65 mg	10%
109	Fonio, grain, dry, raw	Cereal Grains and Pasta	39.10 mg	9%
110	Flour, wheat, all-purpose, unenriched, unbleached	Cereal Grains and Pasta	36.10 mg	9%
111	Flour, bread, white, enriched, unbleached	Cereal Grains and Pasta	35.90 mg	9%
112	Cheese, parmesan, grated, refrigerated	Dairy and Egg Products	35.37 mg	8%
113	Flour, semolina, coarse and semi-coarse	Cereal Grains and Pasta	35.21 mg	8%
114	Cheese, parmesan, grated	Dairy and Egg Products	34.90 mg	8%
115	Cheese, pasteurized process cheese food or product, American, singles	Dairy and Egg Products	34.60 mg	8%
116	Plantains, ripe, raw	Fruits and Fruit Juices	33.93 mg	8%
117	Flour, cassava	Vegetables and Vegetable Products	33.56 mg	8%
118	Cheese, swiss	Dairy and Egg Products	33.40 mg	8%
119	Cheese, swiss	Dairy and Egg Products	33.40 mg	8%
120	Flour, wheat, all-purpose, enriched, unbleached	Cereal Grains and Pasta	33.30 mg	8%
121	Avocado, Hass, peeled, raw	Fruits and Fruit Juices	32.80 mg	8%
122	Kale, raw	Vegetables and Vegetable Products	32.70 mg	8%
123	Beans, black, canned, sodium added, drained and rinsed	Legumes and Legume Products	32.54 mg	8%
124	Cookies, oatmeal, soft, with raisins	Baked Products	32.40 mg	8%
125	Plantains, overripe, raw	Fruits and Fruit Juices	31.73 mg	8%
126	Flour, corn, yellow, fine meal, enriched	Cereal Grains and Pasta	30.10 mg	7%
127	Cheese, cotija, solid	Dairy and Egg Products	29.90 mg	7%
128	Cheese, monterey jack, solid	Dairy and Egg Products	29.60 mg	7%
129	Beans, navy, canned, sodium added, drained and rinsed	Legumes and Legume Products	29.56 mg	7%
130	Cheese, provolone, sliced	Dairy and Egg Products	29.50 mg	7%
131	Plantains, underripe, raw	Fruits and Fruit Juices	29.47 mg	7%
132	Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed	Legumes and Legume Products	29.31 mg	7%
133	Beans, great northern, canned, sodium added, drained and rinsed	Legumes and Legume Products	29.30 mg	7%
134	Beans, cannellini, canned, sodium added, drained and rinsed	Legumes and Legume Products	29.29 mg	7%
135	Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	Legumes and Legume Products	28.41 mg	7%
136	Beans, snap, green, raw	Vegetables and Vegetable Products	28.21 mg	7%
137	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	28.00 mg	7%
138	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	28.00 mg	7%
139	Cheese, queso fresco, solid	Dairy and Egg Products	27.64 mg	7%
140	Beans, pinto, canned, sodium added, drained and rinsed	Legumes and Legume Products	27.49 mg	7%
141	Blackeye pea, canned, sodium added, drained and rinsed	Legumes and Legume Products	27.26 mg	6%
142	Cheese, mozzarella, low moisture, part-skim	Dairy and Egg Products	27.20 mg	6%
143	Bread, white, commercially prepared	Baked Products	26.90 mg	6%
144	Cheese, cheddar	Dairy and Egg Products	26.80 mg	6%
145	Cheese, dry white, queso seco	Dairy and Egg Products	26.70 mg	6%
146	Flour, wheat, all-purpose, enriched, bleached	Cereal Grains and Pasta	26.70 mg	6%
147	Cheese, dry white, queso seco	Dairy and Egg Products	26.70 mg	6%
148	Rice, white, long grain, unenriched, raw	Cereal Grains and Pasta	26.53 mg	6%
149	Egg, yolk, dried	Dairy and Egg Products	26.00 mg	6%
150	Flour, 00	Cereal Grains and Pasta	25.80 mg	6%

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegetarian foods high in Magnesium (USDA Foundation)

Turn these foods into a print-ready nutrition label.