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 1701–1750 of 8,008 foods

#	Food	Category	Per 100 g	% DV	Source
1701	Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon	Baby Foods	60.00 mg	14%	USDA_SR
1702	Spices, cinnamon, ground	Spices and Herbs	60.00 mg	14%	USDA_SR
1703	Milk, dry, nonfat, calcium reduced	Dairy and Egg Products	60.00 mg	14%	USDA_SR
1704	Soup, onion, dry, mix	Soups, Sauces, and Gravies	60.00 mg	14%	USDA_SR
1705	Candies, REESE's Fast Break, milk chocolate, peanut butter, soft nougats, candy bar	Sweets	60.00 mg	14%	USDA_SR
1706	Soybeans, green, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	60.00 mg	14%	USDA_SR
1707	Beans, pinto, immature seeds, frozen, unprepared	Vegetables and Vegetable Products	60.00 mg	14%	USDA_SR
1708	Soybeans, mature seeds, sprouted, cooked, steamed, with salt	Vegetables and Vegetable Products	60.00 mg	14%	USDA_SR
1709	Soybeans, green, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	60.00 mg	14%	USDA_SR
1710	Artichokes, (globe or french), raw	Vegetables and Vegetable Products	60.00 mg	14%	USDA_SR
1711	Lemon grass (citronella), raw	Vegetables and Vegetable Products	60.00 mg	14%	USDA_SR
1712	Soybeans, mature seeds, sprouted, cooked, steamed	Vegetables and Vegetable Products	60.00 mg	14%	USDA_SR
1713	Artichoke, canned	Vegetables and Vegetable Products	60.00 mg	14%	CNF
1714	Muffin bar, all flavours	Baked Products	60.00 mg	14%	CNF
1715	Tofu, fried	Legumes and Legume Products	60.00 mg	14%	CNF
1716	Soybeans, green (edamame), boiled, drained, with salt	Vegetables and Vegetable Products	60.00 mg	14%	CNF
1717	Lemon grass (citronella), raw	Vegetables and Vegetable Products	60.00 mg	14%	CNF
1718	Artichoke (Globe, French), raw	Vegetables and Vegetable Products	60.00 mg	14%	CNF
1719	Soybeans, mature seeds, sprouted, bean sprouts, steamed	Vegetables and Vegetable Products	60.00 mg	14%	CNF
1720	Soybeans, green (edamame), boiled, drained	Vegetables and Vegetable Products	60.00 mg	14%	CNF
1721	Beans, pinto, immature seeds, frozen, unprepared	Vegetables and Vegetable Products	60.00 mg	14%	CNF
1722	Soup, onion, dehydrated	Soups, Sauces and Gravies	60.00 mg	14%	CNF
1723	Spices, cinnamon, ground	Spices and Herbs	60.00 mg	14%	CNF
1724	Nabisco, Nabisco Grahams Crackers	Baked Products	59.00 mg	14%	USDA_SR
1725	Crackers, melba toast, plain	Baked Products	59.00 mg	14%	USDA_SR
1726	Lentils, pink or red, raw	Legumes and Legume Products	59.00 mg	14%	USDA_SR
1727	Crackers, melba toast, plain, without salt	Baked Products	59.00 mg	14%	USDA_SR
1728	Bread, wheat, toasted	Baked Products	59.00 mg	14%	USDA_SR
1729	Tofu, dried-frozen (koyadofu)	Legumes and Legume Products	59.00 mg	14%	USDA_SR
1730	Cereals ready-to-eat, POST, GOLDEN CRISP	Breakfast Cereals	59.00 mg	14%	USDA_SR
1731	Potatoes, scalloped, dry mix, unprepared	Vegetables and Vegetable Products	59.00 mg	14%	USDA_SR
1732	Candies, HERSHEY'S MILK CHOCOLATE WITH ALMOND BITES	Sweets	59.00 mg	14%	USDA_SR
1733	Nuts, formulated, wheat-based, all flavors except macadamia, without salt	Nut and Seed Products	59.00 mg	14%	USDA_SR
1734	Candies, MILK CHOCOLATE WITH ALMOND BITES	Sweets	59.00 mg	14%	CNF
1735	Lentils, pink, raw	Legumes and Legume Products	59.00 mg	14%	CNF
1736	Cracker, melba toast, plain	Baked Products	59.00 mg	14%	CNF
1737	Cracker, melba toast, plain, unsalted	Baked Products	59.00 mg	14%	CNF
1738	Tofu, koyadofu, dried-frozen	Legumes and Legume Products	59.00 mg	14%	CNF
1739	Nuts, simulated product, wheat-based, all flavours except macadamia, without salt	Nuts and Seeds	59.00 mg	14%	CNF
1740	Potato, scalloped, dry mix, unprepared	Vegetables and Vegetable Products	59.00 mg	14%	CNF
1741	Cereal, ready to eat, Honey Bunches of Oats with almonds, Post	Breakfast cereals	59.00 mg	14%	CNF
1742	Tofu, salted and fermented (fuyu), prepared with calcium sulfate	Legumes and Legume Products	58.00 mg	14%	USDA_SR
1743	Tofu, raw, firm, prepared with calcium sulfate	Legumes and Legume Products	58.00 mg	14%	USDA_SR
1744	Nuts, formulated, wheat-based, unflavored, with salt added	Nut and Seed Products	58.00 mg	14%	USDA_SR
1745	Nuts, chestnuts, chinese, boiled and steamed	Nut and Seed Products	58.00 mg	14%	USDA_SR
1746	Noodles, egg, dry, unenriched	Cereal Grains and Pasta	58.00 mg	14%	USDA_SR
1747	Noodles, egg, dry, enriched	Cereal Grains and Pasta	58.00 mg	14%	USDA_SR
1748	Cowpeas, young pods with seeds, raw	Vegetables and Vegetable Products	58.00 mg	14%	USDA_SR
1749	Lima beans, immature seeds, raw	Vegetables and Vegetable Products	58.00 mg	14%	USDA_SR
1750	Plantains, green, fried	Fruits and Fruit Juices	58.00 mg	14%	USDA_SR

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Vegetarian foods high in Magnesium

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