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 3301–3350 of 8,008 foods

#	Food	Category	Per 100 g	% DV	Source
3301	Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D	Dairy and Egg Products	27.00 mg	6%	USDA_SR
3302	Cheese, monterey	Dairy and Egg Products	27.00 mg	6%	USDA_SR
3303	DIGIORNO Pizza, cheese topping, thin crispy crust, frozen, baked	Fast Foods	27.00 mg	6%	USDA_SR
3304	TACO BELL, Taco Salad	Fast Foods	27.00 mg	6%	USDA_SR
3305	Nuts, ginkgo nuts, raw	Nut and Seed Products	27.00 mg	6%	USDA_SR
3306	Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
3307	Potatoes, microwaved, cooked, in skin, flesh and skin, with salt	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
3308	Turnip greens, frozen, unprepared	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
3309	Potatoes, white, flesh and skin, baked	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
3310	Collards, raw	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
3311	Broccoli raab, cooked	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
3312	DIGIORNO Pizza, supreme topping, rising crust, frozen, baked	Fast Foods	27.00 mg	6%	USDA_SR
3313	DIGIORNO Pizza, cheese topping, rising crust, frozen, baked	Fast Foods	27.00 mg	6%	USDA_SR
3314	DIGIORNO Pizza, cheese topping, cheese stuffed crust, frozen, baked	Fast Foods	27.00 mg	6%	USDA_SR
3315	TACO BELL, BURRITO SUPREME with steak	Fast Foods	27.00 mg	6%	USDA_SR
3316	BURGER KING, french fries	Fast Foods	27.00 mg	6%	USDA_SR
3317	Candies, coconut bar, not chocolate covered	Sweets	27.00 mg	6%	USDA_SR
3318	Frozen novelties, No Sugar Added, FUDGSICLE pops	Sweets	27.00 mg	6%	USDA_SR
3319	Sweet potato, cooked, baked in skin, flesh, with salt	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
3320	Potatoes, microwaved, cooked in skin, flesh and skin, without salt	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
3321	Rice, white, long-grain, parboiled, unenriched, dry	Cereal Grains and Pasta	27.00 mg	6%	USDA_SR
3322	Rice, white, long-grain, parboiled, enriched, dry	Cereal Grains and Pasta	27.00 mg	6%	USDA_SR
3323	Popcorn, sugar syrup/caramel, fat-free	Snacks	27.00 mg	6%	USDA_SR
3324	Cheese, muenster, low fat	Dairy and Egg Products	27.00 mg	6%	USDA_SR
3325	Babyfood, baked product, finger snacks cereal fortified	Baby Foods	27.00 mg	6%	USDA_SR
3326	Restaurant, family style, sirloin steak	Restaurant Foods	27.00 mg	6%	USDA_SR
3327	Chokecherries, raw, pitted (Northern Plains Indians)	American Indian/Alaska Native Foods	27.00 mg	6%	USDA_SR
3328	Frozen yogurts, chocolate, soft-serve	Sweets	27.00 mg	6%	USDA_SR
3329	Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars	Sweets	27.00 mg	6%	USDA_SR
3330	Sweet potato, cooked, baked in skin, flesh, without salt	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
3331	Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
3332	Artichokes, (globe or french), frozen, unprepared	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
3333	Alfalfa seeds, sprouted, raw	Vegetables and Vegetable Products	27.00 mg	6%	USDA_SR
3334	Cheese, monterey, low fat	Dairy and Egg Products	27.00 mg	6%	USDA_SR
3335	Restaurant, Latino, arepa (unleavened cornmeal bread)	Restaurant Foods	27.00 mg	6%	USDA_SR
3336	Breakfast bar, corn flake crust with fruit	Snacks	27.00 mg	6%	USDA_SR
3337	DENNY'S, french fries	Restaurant Foods	27.00 mg	6%	USDA_SR
3338	Babyfood, cereal, mixed grain, with milk powder and fruit, prepared with water	Babyfoods	27.00 mg	6%	CNF
3339	Babyfood, snack, biscuit, wheat with milk powder	Babyfoods	27.00 mg	6%	CNF
3340	Babyfood, fruit, jarred, banana, all stages	Babyfoods	27.00 mg	6%	CNF
3341	Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium	Legumes and Legume Products	27.00 mg	6%	CNF
3342	Bread, garlic, toasted	Baked Products	27.00 mg	6%	CNF
3343	Indian, bread, naan	Baked Products	27.00 mg	6%	CNF
3344	Sweet potato, baked, skin removed after baking, with salt	Vegetables and Vegetable Products	27.00 mg	6%	CNF
3345	Potato, flesh and skin, cooked in skin, microwaved, with salt	Vegetables and Vegetable Products	27.00 mg	6%	CNF
3346	Fast foods, brownie	Fast Foods	27.00 mg	6%	CNF
3347	Cookie, chocolate chip, refrigerated dough, baked	Baked Products	27.00 mg	6%	CNF
3348	Potato, white, flesh and skin, baked	Vegetables and Vegetable Products	27.00 mg	6%	CNF
3349	Breakfast bar, corn flake crust with fruit	Baked Products	27.00 mg	6%	CNF
3350	Cheese, muenster, low fat	Dairy and Egg Products	27.00 mg	6%	CNF

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Vegetarian foods high in Magnesium

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