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 3251–3300 of 8,008 foods

#	Food	Category	Per 100 g	% DV	Source
3251	Potato, flesh and skin, baked	Vegetables and Vegetable Products	28.00 mg	7%	CNF
3252	Potato, hashed brown, frozen, plain, prepared	Vegetables and Vegetable Products	28.00 mg	7%	CNF
3253	Leeks (bulb and lower-leaf portion), raw	Vegetables and Vegetable Products	28.00 mg	7%	CNF
3254	Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained	Vegetables and Vegetable Products	28.00 mg	7%	CNF
3255	Peas, edible-podded (snow peas), frozen, boiled, drained	Vegetables and Vegetable Products	28.00 mg	7%	CNF
3256	Celtuce, raw	Vegetables and Vegetable Products	28.00 mg	7%	CNF
3257	Cabbage, savoy, raw	Vegetables and Vegetable Products	28.00 mg	7%	CNF
3258	Cheese, Mexican, queso anejo	Dairy and Egg Products	28.00 mg	7%	CNF
3259	Cheese, processed food, swiss, loaf	Dairy and Egg Products	28.00 mg	7%	CNF
3260	Cheese, provolone	Dairy and Egg Products	28.00 mg	7%	CNF
3261	Cheese, queso fresco, solid	Dairy and Egg Products	27.64 mg	7%	USDA_FF
3262	Beans, pinto, canned, sodium added, drained and rinsed	Legumes and Legume Products	27.49 mg	7%	USDA_FF
3263	Blackeye pea, canned, sodium added, drained and rinsed	Legumes and Legume Products	27.26 mg	6%	USDA_FF
3264	Cheese, mozzarella, low moisture, part-skim	Dairy and Egg Products	27.20 mg	6%	USDA_FF
3265	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium	Legumes and Legume Products	27.00 mg	6%	USDA_SR
3266	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids	Legumes and Legume Products	27.00 mg	6%	USDA_SR
3267	Beans, baked, canned, plain or vegetarian	Legumes and Legume Products	27.00 mg	6%	USDA_SR
3268	Crackers, standard snack-type, regular, low salt	Baked Products	27.00 mg	6%	USDA_SR
3269	Rolls, hard (includes kaiser)	Baked Products	27.00 mg	6%	USDA_SR
3270	Cookies, chocolate chip, refrigerated dough, baked	Baked Products	27.00 mg	6%	USDA_SR
3271	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Breakfast Cereals	27.00 mg	6%	USDA_SR
3272	Cereals, QUAKER, hominy grits, white, regular, dry	Breakfast Cereals	27.00 mg	6%	USDA_SR
3273	Cereals, QUAKER, hominy grits, white, quick, dry	Breakfast Cereals	27.00 mg	6%	USDA_SR
3274	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Breakfast Cereals	27.00 mg	6%	USDA_SR
3275	Bananas, raw	Fruits and Fruit Juices	27.00 mg	6%	USDA_SR
3276	Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt	Breakfast Cereals	27.00 mg	6%	USDA_SR
3277	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Breakfast Cereals	27.00 mg	6%	USDA_SR
3278	Beans, kidney, all types, mature seeds, canned	Legumes and Legume Products	27.00 mg	6%	USDA_SR
3279	Horseradish, prepared	Spices and Herbs	27.00 mg	6%	USDA_SR
3280	Cheese, low-sodium, cheddar or colby	Dairy and Egg Products	27.00 mg	6%	USDA_SR
3281	Cheese, cheddar (Includes foods for USDA's Food Distribution Program)	Dairy and Egg Products	27.00 mg	6%	USDA_SR
3282	Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry	Breakfast Cereals	27.00 mg	6%	USDA_SR
3283	Leavening agents, baking powder, double-acting, sodium aluminum sulfate	Baked Products	27.00 mg	6%	USDA_SR
3284	Cookies, fig bars	Baked Products	27.00 mg	6%	USDA_SR
3285	MORI-NU, Tofu, silken, extra firm	Legumes and Legume Products	27.00 mg	6%	USDA_SR
3286	MORI-NU, Tofu, silken, firm	Legumes and Legume Products	27.00 mg	6%	USDA_SR
3287	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Legumes and Legume Products	27.00 mg	6%	USDA_SR
3288	Cheese, dry white, queso seco	Dairy and Egg Products	27.00 mg	6%	USDA_SR
3289	LITTLE CAESARS 14" Cheese Pizza, Large Deep Dish Crust	Fast Foods	27.00 mg	6%	USDA_SR
3290	Bread, naan, plain, commercially prepared, refrigerated	Baked Products	27.00 mg	6%	USDA_SR
3291	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey	Breakfast Cereals	27.00 mg	6%	USDA_SR
3292	Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt	Breakfast Cereals	27.00 mg	6%	USDA_SR
3293	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Breakfast Cereals	27.00 mg	6%	USDA_SR
3294	Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program)	Dairy and Egg Products	27.00 mg	6%	USDA_SR
3295	Cheese food, pasteurized process, American, without added vitamin D	Dairy and Egg Products	27.00 mg	6%	USDA_SR
3296	Cheese food, pasteurized process, American, vitamin D fortified	Dairy and Egg Products	27.00 mg	6%	USDA_SR
3297	Cheese, muenster	Dairy and Egg Products	27.00 mg	6%	USDA_SR
3298	Cheese, mozzarella, low moisture, part-skim	Dairy and Egg Products	27.00 mg	6%	USDA_SR
3299	Cheese, cheddar, sharp, sliced	Dairy and Egg Products	27.00 mg	6%	USDA_SR
3300	Cheese spread, American or Cheddar cheese base, reduced fat	Dairy and Egg Products	27.00 mg	6%	USDA_SR

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.