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 3601–3650 of 8,008 foods

#	Food	Category	Per 100 g	% DV	Source
3601	Waffles, plain, frozen, ready -to-heat, toasted	Baked Products	24.00 mg	6%	USDA_SR
3602	Hush puppies, prepared from recipe	Baked Products	24.00 mg	6%	USDA_SR
3603	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Baked Products	24.00 mg	6%	USDA_SR
3604	Croissants, cheese	Baked Products	24.00 mg	6%	USDA_SR
3605	Cookies, chocolate chip, refrigerated dough	Baked Products	24.00 mg	6%	USDA_SR
3606	Bread, reduced-calorie, oatmeal	Baked Products	24.00 mg	6%	USDA_SR
3607	Bread, cornbread, dry mix, enriched (includes corn muffin mix)	Baked Products	24.00 mg	6%	USDA_SR
3608	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Baked Products	24.00 mg	6%	USDA_SR
3609	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Breakfast Cereals	24.00 mg	6%	USDA_SR
3610	Rolls, dinner, sweet	Baked Products	24.00 mg	6%	USDA_SR
3611	Currants, european black, raw	Fruits and Fruit Juices	24.00 mg	6%	USDA_SR
3612	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Breakfast Cereals	24.00 mg	6%	USDA_SR
3613	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	Legumes and Legume Products	24.00 mg	6%	USDA_SR
3614	Fast Food, Pizza Chain, 14" pizza, cheese topping, thin crust	Fast Foods	24.00 mg	6%	USDA_SR
3615	Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust	Fast Foods	24.00 mg	6%	USDA_SR
3616	PIZZA HUT 14" Cheese Pizza, Hand-Tossed Crust	Fast Foods	24.00 mg	6%	USDA_SR
3617	PAPA JOHN'S 14" Cheese Pizza, Original Crust	Fast Foods	24.00 mg	6%	USDA_SR
3618	DOMINO'S 14" Cheese Pizza, Ultimate Deep Dish Crust	Fast Foods	24.00 mg	6%	USDA_SR
3619	DOMINO'S 14" Cheese Pizza, Classic Hand-Tossed Crust	Fast Foods	24.00 mg	6%	USDA_SR
3620	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Breakfast Cereals	24.00 mg	6%	USDA_SR
3621	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Breakfast Cereals	24.00 mg	6%	USDA_SR
3622	Sauce, hoisin, ready-to-serve	Soups, Sauces, and Gravies	24.00 mg	6%	USDA_SR
3623	Bread, white, commercially prepared, low sodium, no salt	Baked Products	24.00 mg	6%	USDA_SR
3624	Bread, cornbread, dry mix, unenriched (includes corn muffin mix)	Baked Products	24.00 mg	6%	USDA_SR
3625	Cracker, meal	Baked Products	24.00 mg	6%	USDA_SR
3626	Crackers, matzo, egg	Baked Products	24.00 mg	6%	USDA_SR
3627	Babyfood, dinner, pasta with vegetables	Baby Foods	24.00 mg	6%	USDA_SR
3628	Cheese, fresh, queso fresco	Dairy and Egg Products	24.00 mg	6%	USDA_SR
3629	Milk, canned, evaporated, with added vitamin A	Dairy and Egg Products	24.00 mg	6%	USDA_SR
3630	Cheese, brick	Dairy and Egg Products	24.00 mg	6%	USDA_SR
3631	PIZZA HUT 14" Cheese Pizza, THIN 'N CRISPY Crust	Fast Foods	24.00 mg	6%	USDA_SR
3632	DOMINO'S 14" Cheese Pizza, Crunchy Thin Crust	Fast Foods	24.00 mg	6%	USDA_SR
3633	PIZZA HUT 12" Cheese Pizza, THIN 'N CRISPY Crust	Fast Foods	24.00 mg	6%	USDA_SR
3634	Beverages, chocolate malt powder, prepared with 1% milk, fortified	Beverages	24.00 mg	6%	USDA_SR
3635	Avocados, raw, Florida	Fruits and Fruit Juices	24.00 mg	6%	USDA_SR
3636	Milk, evaporated, 2% fat, with added vitamin A and vitamin D	Dairy and Egg Products	24.00 mg	6%	USDA_SR
3637	Milk, canned, evaporated, with added vitamin D and without added vitamin A	Dairy and Egg Products	24.00 mg	6%	USDA_SR
3638	Cheese, port de salut	Dairy and Egg Products	24.00 mg	6%	USDA_SR
3639	Squash, summer, all varieties, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3640	Vegetables, mixed, frozen, unprepared	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3641	Poi	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3642	Cabbage, savoy, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3643	Pizza, cheese topping, thin crust, frozen, cooked	Fast Foods	24.00 mg	6%	USDA_SR
3644	BURGER KING, Cheeseburger	Fast Foods	24.00 mg	6%	USDA_SR
3645	Fast foods, cheeseburger; single, large patty; plain	Fast Foods	24.00 mg	6%	USDA_SR
3646	Turnip greens and turnips, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3647	Squash, summer, all varieties, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3648	Winged bean tuber, raw	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3649	Turnip greens and turnips, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR
3650	Peas, edible-podded, raw	Vegetables and Vegetable Products	24.00 mg	6%	USDA_SR

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Vegetarian foods high in Magnesium

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