Vegetarian foods high in Magnesium (USDA SR Legacy)

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 4001–4050 of 4,188 foods

#	Food	Category	Per 100 g	% DV
4001	Margarine-like spread with yogurt, 70% fat, stick, with salt	Fats and Oils	2.00 mg	0%
4002	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt	Fats and Oils	2.00 mg	0%
4003	Margarine-like, vegetable oil spread, 60% fat, stick, with salt	Fats and Oils	2.00 mg	0%
4004	Beverages, water, bottled, non-carbonated, EVIAN	Beverages	2.00 mg	0%
4005	Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener	Beverages	2.00 mg	0%
4006	Beverages, The COCA-COLA company, Minute Maid, Lemonade	Beverages	2.00 mg	0%
4007	Beverages, Lemonade fruit juice drink light, fortified with vitamin E and C	Beverages	2.00 mg	0%
4008	Soup, cream of mushroom, low sodium, ready-to-serve, canned	Soups, Sauces, and Gravies	2.00 mg	0%
4009	Soup, onion, canned, condensed	Soups, Sauces, and Gravies	2.00 mg	0%
4010	Salad dressing, mayonnaise-type, light	Fats and Oils	2.00 mg	0%
4011	Mayonnaise, reduced fat, with olive oil	Fats and Oils	2.00 mg	0%
4012	Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D	Fats and Oils	2.00 mg	0%
4013	Sandwich spread, with chopped pickle, regular, unspecified oils	Fats and Oils	2.00 mg	0%
4014	Salad dressing, mayonnaise type, regular, with salt	Fats and Oils	2.00 mg	0%
4015	Babyfood, dessert, peach cobbler, junior	Baby Foods	2.00 mg	0%
4016	Babyfood, dessert, peach cobbler, strained	Baby Foods	2.00 mg	0%
4017	Babyfood, dessert, cherry vanilla pudding, junior	Baby Foods	2.00 mg	0%
4018	Gravy, mushroom, canned	Soups, Sauces, and Gravies	2.00 mg	0%
4019	Gravy, au jus, canned	Soups, Sauces, and Gravies	2.00 mg	0%
4020	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D	Fats and Oils	2.00 mg	0%
4021	Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D	Fats and Oils	2.00 mg	0%
4022	Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D	Fats and Oils	2.00 mg	0%
4023	Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light	Fats and Oils	2.00 mg	0%
4024	Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	Fats and Oils	2.00 mg	0%
4025	Babyfood, dessert, peach melba, junior	Baby Foods	2.00 mg	0%
4026	Babyfood, dessert, peach melba, strained	Baby Foods	2.00 mg	0%
4027	Babyfood, dessert, cherry vanilla pudding, strained	Baby Foods	2.00 mg	0%
4028	Babyfood, cherry cobbler, junior	Baby Foods	2.00 mg	0%
4029	Babyfood, dessert, dutch apple, strained	Baby Foods	2.00 mg	0%
4030	Dessert topping, semi solid, frozen	Dairy and Egg Products	2.00 mg	0%
4031	Sugar, turbinado	Sweets	2.00 mg	0%
4032	Syrups, table blends, pancake, with 2% maple, with added potassium	Sweets	2.00 mg	0%
4033	Butterbur, canned	Vegetables and Vegetable Products	2.00 mg	0%
4034	Puddings, tapioca, dry mix, with no added salt	Sweets	2.00 mg	0%
4035	Vermicelli, made from soy	Legumes and Legume Products	2.00 mg	0%
4036	Salad dressing, caesar, low calorie	Fats and Oils	2.00 mg	0%
4037	Frostings, glaze, prepared-from-recipe	Sweets	2.00 mg	0%
4038	Toppings, marshmallow cream	Sweets	2.00 mg	0%
4039	Puddings, banana, dry mix, instant	Sweets	2.00 mg	0%
4040	Honey	Sweets	2.00 mg	0%
4041	Candies, HERSHEY, KIT KAT BIG KAT Bar	Sweets	2.00 mg	0%
4042	Frostings, white, fluffy, dry mix, prepared with water	Sweets	2.00 mg	0%
4043	Frostings, cream cheese-flavor, ready-to-eat	Sweets	2.00 mg	0%
4044	Frozen novelties, ice type, fruit, no sugar added	Sweets	2.00 mg	0%
4045	Puddings, tapioca, dry mix	Sweets	2.00 mg	0%
4046	Syrups, table blends, pancake	Sweets	2.00 mg	0%
4047	Syrups, table blends, pancake, reduced-calorie	Sweets	2.00 mg	0%
4048	Alcoholic beverage, daiquiri, prepared-from-recipe	Beverages	2.00 mg	0%
4049	Salad dressing, caesar dressing, regular	Fats and Oils	2.00 mg	0%
4050	Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with salt	Fats and Oils	2.00 mg	0%

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Vegetarian foods high in Magnesium (USDA SR Legacy)

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