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 1801–1850 of 8,008 foods

#	Food	Category	Per 100 g	% DV	Source
1801	Indian, bread, chapati or roti, whole-wheat	Baked Products	56.00 mg	13%	CNF
1802	Spinach, canned, solids and liquids, unsalted	Vegetables and Vegetable Products	56.00 mg	13%	CNF
1803	Beans, lima, baby, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	56.00 mg	13%	CNF
1804	Veggie / soy burger patty, unprepared	Legumes and Legume Products	56.00 mg	13%	CNF
1805	Soup, bouillon cubes and granules, low sodium, dry	Soups, Sauces and Gravies	56.00 mg	13%	CNF
1806	Bread, protein (includes gluten), toasted	Baked Products	56.00 mg	13%	CNF
1807	Cracker, melba toast, wheat	Baked Products	56.00 mg	13%	CNF
1808	Cracker, cheese, sandwich-type, with peanut butter filling	Baked Products	56.00 mg	13%	CNF
1809	Beans, french, mature seeds, boiled, salted	Legumes and Legume Products	56.00 mg	13%	CNF
1810	Beans, french, mature seeds, boiled	Legumes and Legume Products	56.00 mg	13%	CNF
1811	Seeds, lotus seeds, raw	Nuts and Seeds	56.00 mg	13%	CNF
1812	Beans, lima, baby, frozen, boiled, drained	Vegetables and Vegetable Products	56.00 mg	13%	CNF
1813	Spinach, canned, solids and liquid	Vegetables and Vegetable Products	56.00 mg	13%	CNF
1814	Peas, mature seeds, sprouted, raw	Vegetables and Vegetable Products	56.00 mg	13%	CNF
1815	Gravy, au jus, dehydrated	Soups, Sauces and Gravies	56.00 mg	13%	CNF
1816	Babyfood, cereal, rice, with milk powder and fruit, dry	Babyfoods	56.00 mg	13%	CNF
1817	Crackers, standard snack-type, sandwich, with peanut butter filling	Baked Products	55.00 mg	13%	USDA_SR
1818	Cookies, chocolate chip, prepared from recipe, made with margarine	Baked Products	55.00 mg	13%	USDA_SR
1819	Cereals ready-to-eat, QUAKER, Christmas Crunch	Breakfast Cereals	55.00 mg	13%	USDA_SR
1820	Infant formula, NESTLE, GOOD START ESSENTIALS SOY, with iron, powder	Baby Foods	55.00 mg	13%	USDA_SR
1821	Snacks, granola bar, QUAKER, DIPPS, all flavors	Snacks	55.00 mg	13%	USDA_SR
1822	Cookies, chocolate chip, prepared from recipe, made with butter	Baked Products	55.00 mg	13%	USDA_SR
1823	Bread, reduced-calorie, oat bran, toasted	Baked Products	55.00 mg	13%	USDA_SR
1824	Bread, reduced-calorie, oat bran	Baked Products	55.00 mg	13%	USDA_SR
1825	Infant formula, NESTLE, GOOD START SOY, with ARA and DHA, powder	Baby Foods	55.00 mg	13%	USDA_SR
1826	Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted	Baby Foods	55.00 mg	13%	USDA_SR
1827	Dill weed, fresh	Spices and Herbs	55.00 mg	13%	USDA_SR
1828	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Breakfast Cereals	55.00 mg	13%	USDA_SR
1829	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES	Breakfast Cereals	55.00 mg	13%	USDA_SR
1830	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH	Breakfast Cereals	55.00 mg	13%	USDA_SR
1831	Babyfood, vegetables, spinach, creamed, strained	Baby Foods	55.00 mg	13%	USDA_SR
1832	Agave, raw (Southwest)	American Indian/Alaska Native Foods	55.00 mg	13%	USDA_SR
1833	Snacks, granola bars, hard, peanut butter	Snacks	55.00 mg	13%	USDA_SR
1834	Amaranth leaves, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	55.00 mg	13%	USDA_SR
1835	Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, PurAmino, powder, not reconstituted	Baby Foods	55.00 mg	13%	USDA_SR
1836	Infant formula, GERBER, GOOD START 2 SOY, with iron, powder	Baby Foods	55.00 mg	13%	USDA_SR
1837	Candies, MOUNDS Candy Bar	Sweets	55.00 mg	13%	USDA_SR
1838	Amaranth leaves, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	55.00 mg	13%	USDA_SR
1839	Cowpeas (blackeyes), immature seeds, frozen, unprepared	Vegetables and Vegetable Products	55.00 mg	13%	USDA_SR
1840	Amaranth leaves, raw	Vegetables and Vegetable Products	55.00 mg	13%	USDA_SR
1841	Candies, fudge, chocolate, with nuts, prepared-from-recipe	Sweets	55.00 mg	13%	USDA_SR
1842	Bread, kneel down (Navajo)	American Indian/Alaska Native Foods	55.00 mg	13%	USDA_SR
1843	Snacks, potato chips, made from dried potatoes, sour-cream and onion-flavor	Snacks	55.00 mg	13%	USDA_SR
1844	Granola bar, chewy, chocolate coated, all flavours	Baked Products	55.00 mg	13%	CNF
1845	Artichoke, marinated	Vegetables and Vegetable Products	55.00 mg	13%	CNF
1846	Agave, raw	Vegetables and Vegetable Products	55.00 mg	13%	CNF
1847	Candies, bars, Mounds	Sweets	55.00 mg	13%	CNF
1848	Candies, fudge, chocolate with nuts, homemade	Sweets	55.00 mg	13%	CNF
1849	Snacks, potato chips, dried potatoes, sour cream and onion	Snacks	55.00 mg	13%	CNF
1850	Cookie, chocolate chip, homemade, made with butter	Baked Products	55.00 mg	13%	CNF

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Vegetarian foods high in Magnesium

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