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 3501–3550 of 8,008 foods

#	Food	Category	Per 100 g	% DV	Source
3501	Wheat flour, white (industrial), 10% protein, bleached, unenriched	Cereal Grains and Pasta	25.00 mg	6%	USDA_SR
3502	Wheat flour, white (industrial), 10% protein, bleached, enriched	Cereal Grains and Pasta	25.00 mg	6%	USDA_SR
3503	Cookies, chocolate sandwich, with creme filling, reduced fat	Baked Products	25.00 mg	6%	USDA_SR
3504	Breadfruit, raw	Fruits and Fruit Juices	25.00 mg	6%	USDA_SR
3505	Cheese, Mexican blend	Dairy and Egg Products	25.00 mg	6%	USDA_SR
3506	Soup, ramen noodle, any flavor, dry	Soups, Sauces, and Gravies	25.00 mg	6%	USDA_SR
3507	Sauce, sofrito, prepared from recipe	Soups, Sauces, and Gravies	25.00 mg	6%	USDA_SR
3508	Babyfood, fruit, bananas with apples and pears, strained	Baby Foods	25.00 mg	6%	USDA_SR
3509	Candies, soft fruit and nut squares	Sweets	25.00 mg	6%	USDA_SR
3510	Potatoes, microwaved, cooked in skin, flesh, with salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3511	Peppers, hot chili, green, raw	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3512	Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3513	Potatoes, microwaved, cooked in skin, flesh, without salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3514	CHICK-FIL-A, hash browns	Fast Foods	25.00 mg	6%	USDA_SR
3515	Nuts, coconut water (liquid from coconuts)	Nut and Seed Products	25.00 mg	6%	USDA_SR
3516	Pumpkin, flowers, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3517	Potatoes, baked, flesh, with salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3518	Potatoes, baked, flesh, without salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3519	Beans, snap, green, raw	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3520	Babyfood, peas and brown rice	Baby Foods	25.00 mg	6%	USDA_SR
3521	Rice, white, long-grain, regular, raw, unenriched	Cereal Grains and Pasta	25.00 mg	6%	USDA_SR
3522	Kale, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3523	Kale, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3524	Broccoli, stalks, raw	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3525	Broccoli, flower clusters, raw	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3526	Broccoli, leaves, raw	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3527	Beans, snap, yellow, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3528	Beans, snap, yellow, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3529	Beans, snap, yellow, raw	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3530	Pumpkin flowers, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3531	Kale, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3532	Kale, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3533	Jew's ear, (pepeao), raw	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3534	Garlic, raw	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3535	Corn with red and green peppers, canned, solids and liquids	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3536	Corn, yellow, whole kernel, frozen, microwaved	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3537	Wheat flour, white (industrial), 10% protein, unbleached, enriched	Cereal Grains and Pasta	25.00 mg	6%	USDA_SR
3538	Wheat flours, bread, unenriched	Cereal Grains and Pasta	25.00 mg	6%	USDA_SR
3539	Wheat flour, white, bread, enriched	Cereal Grains and Pasta	25.00 mg	6%	USDA_SR
3540	Rice, white, long-grain, regular, raw, enriched	Cereal Grains and Pasta	25.00 mg	6%	USDA_SR
3541	Candies, NESTLE, 100 GRAND Bar	Sweets	25.00 mg	6%	USDA_SR
3542	Arrowroot, raw	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3543	Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	25.00 mg	6%	USDA_SR
3544	Vital wheat gluten	Cereal Grains and Pasta	25.00 mg	6%	USDA_SR
3545	Frozen yogurts, chocolate	Sweets	25.00 mg	6%	USDA_SR
3546	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Baked Products	25.00 mg	6%	USDA_SR
3547	Raspberries, puree, with seeds	Fruits and Fruit Juices	25.00 mg	6%	USDA_SR
3548	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Baked Products	25.00 mg	6%	USDA_SR
3549	Waffle, plain, frozen, ready-to-heat, microwave	Baked Products	25.00 mg	6%	USDA_SR
3550	Babyfood, cereal, oat, with milk powder and fruit, prepared with water	Babyfoods	25.00 mg	6%	CNF

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Vegetarian foods high in Magnesium

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