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

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

Showing 1751–1800 of 8,008 foods

#	Food	Category	Per 100 g	% DV	Source
1751	Snacks, potato chips, barbecue-flavor	Snacks	58.00 mg	14%	USDA_SR
1752	Candies, MARS SNACKFOOD US, MILKY WAY Midnight Bar	Sweets	58.00 mg	14%	USDA_SR
1753	Plantain, green, fried	Fruits and fruit juices	58.00 mg	14%	CNF
1754	Granola bar, chewy, low fat	Baked Products	58.00 mg	14%	CNF
1755	Cracker, wheat, low fat	Baked Products	58.00 mg	14%	CNF
1756	Candies, bars, MILKY WAY Dark Bar	Sweets	58.00 mg	14%	CNF
1757	Pasta, egg noodles, unenriched, dry	Cereals, Grains and Pasta	58.00 mg	14%	CNF
1758	Pasta, egg noodles, enriched, dry	Cereals, Grains and Pasta	58.00 mg	14%	CNF
1759	Candies, bars, Nestle Crunch	Sweets	58.00 mg	14%	CNF
1760	Snacks, potato chips, barbecue flavour	Snacks	58.00 mg	14%	CNF
1761	Bread, pumpernickel, toasted	Baked Products	58.00 mg	14%	CNF
1762	Tofu, fuyu, salted and fermented (with calcium sulphate)	Legumes and Legume Products	58.00 mg	14%	CNF
1763	Nuts, simulated product, wheat-based, unflavoured, with salt	Nuts and Seeds	58.00 mg	14%	CNF
1764	Nuts, Chinese chestnuts, boiled and steamed	Nuts and Seeds	58.00 mg	14%	CNF
1765	Cowpeas, young pods with seeds, raw	Vegetables and Vegetable Products	58.00 mg	14%	CNF
1766	Beans, lima, raw	Vegetables and Vegetable Products	58.00 mg	14%	CNF
1767	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Breakfast Cereals	57.00 mg	14%	USDA_SR
1768	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Breakfast Cereals	57.00 mg	14%	USDA_SR
1769	Borage, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	57.00 mg	14%	USDA_SR
1770	Peaches, dehydrated (low-moisture), sulfured, uncooked	Fruits and Fruit Juices	57.00 mg	14%	USDA_SR
1771	Stinging Nettles, blanched (Northern Plains Indians)	American Indian/Alaska Native Foods	57.00 mg	14%	USDA_SR
1772	Okra, raw	Vegetables and Vegetable Products	57.00 mg	14%	USDA_SR
1773	Borage, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	57.00 mg	14%	USDA_SR
1774	Cracker, cheese, Asiago	Baked Products	57.00 mg	14%	CNF
1775	Stinging Nettles, native, blanched	Vegetables and Vegetable Products	57.00 mg	14%	CNF
1776	Granola bar, chewy, fruit flavour, yogourt coated	Baked Products	57.00 mg	14%	CNF
1777	Borage, boiled, drained, with salt	Vegetables and Vegetable Products	57.00 mg	14%	CNF
1778	Kale, scotch, boiled, drained	Vegetables and Vegetable Products	57.00 mg	14%	CNF
1779	Borage, boiled, drained	Vegetables and Vegetable Products	57.00 mg	14%	CNF
1780	Okra (gumbo), raw	Vegetables and Vegetable Products	57.00 mg	14%	CNF
1781	Peach, dehydrated (low moisture), sulphured, uncooked	Fruits and fruit juices	57.00 mg	14%	CNF
1782	Beans, french, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	56.00 mg	13%	USDA_SR
1783	Crackers, melba toast, wheat	Baked Products	56.00 mg	13%	USDA_SR
1784	Crackers, cheese, sandwich-type with peanut butter filling	Baked Products	56.00 mg	13%	USDA_SR
1785	Veggie burgers or soyburgers, unprepared	Legumes and Legume Products	56.00 mg	13%	USDA_SR
1786	Cookies, graham crackers, plain or honey, lowfat	Baked Products	56.00 mg	13%	USDA_SR
1787	Bread, chapati or roti, whole wheat, commercially prepared, frozen	Baked Products	56.00 mg	13%	USDA_SR
1788	Beans, french, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	56.00 mg	13%	USDA_SR
1789	Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal	Breakfast Cereals	56.00 mg	13%	USDA_SR
1790	Bread, protein, (includes gluten), toasted	Baked Products	56.00 mg	13%	USDA_SR
1791	Soup, bouillon cubes and granules, low sodium, dry	Soups, Sauces, and Gravies	56.00 mg	13%	USDA_SR
1792	Gravy, au jus, dry	Soups, Sauces, and Gravies	56.00 mg	13%	USDA_SR
1793	Peas, mature seeds, sprouted, raw	Vegetables and Vegetable Products	56.00 mg	13%	USDA_SR
1794	Spinach, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	56.00 mg	13%	USDA_SR
1795	Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	56.00 mg	13%	USDA_SR
1796	Snacks, granola bar, with coconut, chocolate coated	Snacks	56.00 mg	13%	USDA_SR
1797	Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	56.00 mg	13%	USDA_SR
1798	Spinach, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	56.00 mg	13%	USDA_SR
1799	Seeds, lotus seeds, raw	Nut and Seed Products	56.00 mg	13%	USDA_SR
1800	Cookie, graham cracker, plain or honey, low fat	Baked Products	56.00 mg	13%	CNF

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

Make a label

Vegetarian foods high in Magnesium

Turn these foods into a print-ready nutrition label.