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 3401–3450 of 8,008 foods

#	Food	Category	Per 100 g	% DV	Source
3401	Bread, white, commercially prepared, toasted, low sodium no salt	Baked Products	26.00 mg	6%	USDA_SR
3402	Bread, raisin, unenriched	Baked Products	26.00 mg	6%	USDA_SR
3403	Bread, pita, white, unenriched	Baked Products	26.00 mg	6%	USDA_SR
3404	Rolls, dinner, plain, commercially prepared (includes brown-and-serve)	Baked Products	26.00 mg	6%	USDA_SR
3405	Pie, pecan, prepared from recipe	Baked Products	26.00 mg	6%	USDA_SR
3406	Cookies, chocolate sandwich, with creme filling, special dietary	Baked Products	26.00 mg	6%	USDA_SR
3407	Bread, raisin, enriched	Baked Products	26.00 mg	6%	USDA_SR
3408	Okara	Legumes and Legume Products	26.00 mg	6%	USDA_SR
3409	Fast foods, cheeseburger; single, large patty; with condiments	Fast Foods	26.00 mg	6%	USDA_SR
3410	Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)	Breakfast Cereals	26.00 mg	6%	USDA_SR
3411	Cheese, pasteurized process, American, without added vitamin D	Dairy and Egg Products	26.00 mg	6%	USDA_SR
3412	Milk, canned, condensed, sweetened	Dairy and Egg Products	26.00 mg	6%	USDA_SR
3413	Cheese, pasteurized process, American, fortified with vitamin D	Dairy and Egg Products	26.00 mg	6%	USDA_SR
3414	Pizza, cheese topping, rising crust, frozen, cooked	Fast Foods	26.00 mg	6%	USDA_SR
3415	Fast foods, cheeseburger; single, regular patty; plain	Fast Foods	26.00 mg	6%	USDA_SR
3416	Peas, edible-podded, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
3417	Turnip greens, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
3418	Turnip greens, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
3419	Squash, winter, acorn, cooked, boiled, mashed, with salt	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
3420	Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
3421	Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
3422	Peas, edible-podded, boiled, drained, without salt	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
3423	Corn, sweet, yellow, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
3424	Coriander (cilantro) leaves, raw	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
3425	Restaurant, family style, hash browns	Restaurant Foods	26.00 mg	6%	USDA_SR
3426	Cress, garden, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
3427	Squash, winter, acorn, cooked, boiled, mashed, without salt	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
3428	DENNY'S, hash browns	Restaurant Foods	26.00 mg	6%	USDA_SR
3429	Raspberries, wild (Northern Plains Indians)	American Indian/Alaska Native Foods	26.00 mg	6%	USDA_SR
3430	Corn, sweet, yellow, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
3431	Cress, garden, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
3432	Restaurant, Latino, Arroz con frijoles negros (rice and black beans)	Restaurant Foods	26.00 mg	6%	USDA_SR
3433	Elk, free range, roast, eye of round, cooked (Shoshone Bannock)	American Indian/Alaska Native Foods	26.00 mg	6%	USDA_SR
3434	Elk, free range, ground, cooked patties (Shoshone Bannock)	American Indian/Alaska Native Foods	26.00 mg	6%	USDA_SR
3435	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Baked Products	26.00 mg	6%	USDA_SR
3436	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Baked Products	26.00 mg	6%	USDA_SR
3437	Cheese, mozzarella, low sodium	Dairy and Egg Products	26.00 mg	6%	USDA_SR
3438	Babyfood, banana no tapioca, strained	Baby Foods	26.00 mg	6%	USDA_SR
3439	Sweet Potatoes, french fried, frozen as packaged, salt added in processing	Vegetables and Vegetable Products	26.00 mg	6%	USDA_SR
3440	Bread, white wheat	Baked Products	26.00 mg	6%	USDA_SR
3441	Chickpeas (garbanzo beans, bengal gram), canned, drained solids	Legumes and Legume Products	26.00 mg	6%	CNF
3442	Turnip greens, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	6%	CNF
3443	Squash, winter, acorn, boiled, mashed, with salt	Vegetables and Vegetable Products	26.00 mg	6%	CNF
3444	Raspberry, wild, raw	Fruits and fruit juices	26.00 mg	6%	CNF
3445	Peas, edible-podded (snow peas), boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	6%	CNF
3446	Cress, garden, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	6%	CNF
3447	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments	Fast Foods	26.00 mg	6%	CNF
3448	Fast foods, pizza, cheese, rising crust, frozen, cooked	Fast Foods	26.00 mg	6%	CNF
3449	Cheese, mozzarella, low sodium	Dairy and Egg Products	26.00 mg	6%	CNF
3450	Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, plain	Fast Foods	26.00 mg	6%	CNF

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Vegetarian foods high in Magnesium

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