Magnesium in Vegan Foods

List of vegan foods with a high magnesium content.

The amount of Percent Daily Value (DV) per 100 g
1 Rice bran 781mg 195.3%
2 Hemp seed 700mg 175%
3 Wheat bran 611mg 152.8%
4 Pumpkin seed 592mg 148%
5 Celery seed 440mg 110%
6 Sage 428mg 107%
7 Flaxseed 392mg 98%
8 Fennel seed 385mg 96.3%
9 Savory 377mg 94.3%
10 Brazil nuts 376mg 94%
11 Mustard seed 370mg 92.5%
12 Cumin seed 366mg 91.5%
13 Sesame flour 361mg 90.3%
14 Poppy seeds 347mg 86.8%
15 Tarragon 347mg 86.8%
16 Toasted sesame seeds 346mg 86.5%
17 Marjoram 346mg 86.5%
18 Sunflower seed flour 346mg 86.5%
19 Sesame seeds 345mg 86.3%
20 Chia seeds 335mg 83.8%
21 Coriander seeds 330mg 82.5%
22 Sunflower seeds 325mg 81.3%
23 Sisymbrium seeds 314mg 78.5%
24 Soy meal 306mg 76.5%
25 Pili nuts 302mg 75.5%
26 Cashew nuts 292mg 73%
27 Roasted almonds 279mg 69.8%
28 Almonds 270mg 67.5%
29 Oregano 270mg 67.5%
30 Saffron 264mg 66%
31 Roasted cashews 260mg 65%
32 Clove 259mg 64.8%
33 Caraway seed 258mg 64.5%
34 Dill seed 256mg 64%
35 Pine nuts 251mg 62.8%
36 Buckwheat flour 251mg 62.8%
37 Butternuts 237mg 59.3%
38 Oat bran 235mg 58.8%
39 Raw buckwheat 231mg 57.8%
40 Cardamom 229mg 57.3%
41 Dark chocolate (70-85% cacao) 228mg 57%
42 Halva 218mg 54.5%
43 Ground ginger 214mg 53.5%
44 Turmeric 208mg 52%
45 Black walnuts 201mg 50.3%
46 Fenugreek seed 191mg 47.8%
47 Roasted peanuts 178mg 44.5%
48 Dark chocolate (60-69% cacao) 176mg 44%
49 Dry roasted hazelnuts 173mg 43.3%
50 Black pepper 171mg 42.8%
51 Anise seed 170mg 42.5%
52 Peanuts 168mg 42%
53 Multi-grain crackers 164mg 41%
54 Ground mace 163mg 40.8%
55 Hazelnuts 163mg 40.8%
56 Thyme 160mg 40%
57 Walnuts 158mg 39.5%
58 Fireweed 156mg 39%
59 Triticale flour 153mg 38.3%
60 Chili powder 149mg 37.3%
61 Dark chocolate (45-59% cacao) 146mg 36.5%
62 Oat flour 144mg 36%
63 Soy protein concentrate 140mg 35%
64 Whole-wheat flour 137mg 34.3%
65 Allspice 135mg 33.8%
66 Chervil 130mg 32.5%
67 Macadamia nuts 130mg 32.5%
68 Dry roasted sunflower seeds 129mg 32.3%
69 Whole grain sorghum flour 123mg 30.8%
70 Kelp 121mg 30.3%
71 Pecans 121mg 30.3%
72 Pistachio nuts 121mg 30.3%
73 Bay leaf 120mg 30%
74 Millet flour 119mg 29.8%
75 Dry roasted macadamias 118mg 29.5%
76 Brown rice flour 112mg 28%
77 Dry roasted pistachio nuts 109mg 27.3%
78 Dried bananas 108mg 27%
79 Wakame 107mg 26.8%
80 Dock 103mg 25.8%
81 Barley malt flour 97mg 24.3%
82 Barley flour 96mg 24%
83 Grape leaves 95mg 23.8%
84 Whole grain corn flour 93mg 23.3%
85 Tamarinds 92mg 23%
86 Rosemary 91mg 22.8%
87 Dried coconut meat 90mg 22.5%
88 Chili pepper 88mg 22%
89 Cooked spinach 87mg 21.8%
90 Soy beans 86mg 21.5%
91 Prickly pears 85mg 21.3%
92 Tortilla 83mg 20.8%
93 Wheat sprouts 82mg 20.5%
94 Swiss chard 81mg 20.3%
95 Tempeh 81mg 20.3%
96 Wheat bran bread 81mg 20.3%
97 Espresso 80mg 20%
98 Peppermint 80mg 20%
99 Rice bran bread 80mg 20%
100 Chickpeas 79mg 19.8%
101 Spinach 79mg 19.8%
102 Multigrain bread 78mg 19.5%
103 Rye crispbread 78mg 19.5%
104 Whole-wheat bread 75mg 18.8%
105 Lima beans 74mg 18.5%
106 Crackers 72mg 18%
107 Soy bean sprouts 72mg 18%
108 Mars almond bar 72mg 18%
109 Snickers bar 72mg 18%
110 Beet greens 70mg 17.5%
111 Black beans 70mg 17.5%
112 Wasabi 69mg 17.3%
113 Purslane 68mg 17%
114 Sprouted grain bread 66mg 16.5%
115 Amaranth grain 65mg 16.3%
116 Potato starch 65mg 16.3%
117 Pink beans 65mg 16.3%
118 Basil 64mg 16%
119 Quinoa 64mg 16%
120 Soy-based protein powder 64mg 16%
121 Edamame 64mg 16%
122 Spearmint 63mg 15.8%
123 Milk chocolate 63mg 15.8%
124 Cinnamon 60mg 15%
125 Okra 57mg 14.3%
126 Pea sprouts 56mg 14%
127 Lotus seeds 56mg 14%
128 Amaranth leaves 55mg 13.8%
129 Dill weed 55mg 13.8%
130 Whole wheat pasta 54mg 13.5%
131 Lupin beans 54mg 13.5%
132 Dates (medjool) 54mg 13.5%
133 Navy beans 53mg 13.3%
134 Pinto beans sprouts 53mg 13.3%
135 Cowpeas 53mg 13.3%
136 Tofu 52mg 13%
137 Adzuki beans 52mg 13%
138 Buckwheat 51mg 12.8%
139 Roselle 51mg 12.8%
140 Parsley 50mg 12.5%
141 Teff 50mg 12.5%
142 Pinto beans 50mg 12.5%
143 Mustard 48mg 12%
144 Mung beans 48mg 12%
145 Cooked chickpeas 48mg 12%
146 Kale 47mg 11.8%
147 Arugula 47mg 11.8%
148 Pigeon peas 46mg 11.5%
149 Millet 44mg 11%
150 Medium-grain brown rice 44mg 11%
151 Cardoon 43mg 10.8%
152 Fava beans 43mg 10.8%
153 Ginger root 43mg 10.8%
154 Dates (deglet noor) 43mg 10.8%
155 Bread crumbs 43mg 10.8%
156 Artichokes 42mg 10.5%
157 Yardlong beans 42mg 10.5%
158 Kidney beans 42mg 10.5%
159 Chives 42mg 10.5%
160 Wheat bread 41mg 10.3%
161 Horned melon 40mg 10%
162 Soy sauce (tamari) 40mg 10%
163 Rye bread 40mg 10%
164 Burdock root 39mg 9.8%
165 Long-grain brown rice 39mg 9.8%
166 Parboiled brown rice 39mg 9.8%
167 Soy protein isolate 39mg 9.8%
168 Broad beans (raw) 38mg 9.5%
169 Garden cress 38mg 9.5%
170 Pumpkin leaves 38mg 9.5%
171 Hearts of palm 38mg 9.5%
172 Coconut milk 37mg 9.3%
173 Sweet corn 37mg 9.3%
174 Paratha 37mg 9.3%
175 Plantains 37mg 9.3%
176 Firm tofu 37mg 9.3%
177 Oatmeal bread 37mg 9.3%
178 Lentil sprouts 37mg 9.3%
179 Kit Kat wafer bar 37mg 9.3%
180 Peas 36mg 9%
181 Chocolate coated marshmallow 36mg 9%
182 Gluten-free corn pasta 36mg 9%
183 Gluten-free brown rice pasta 36mg 9%
184 Dandelion greens 36mg 9%
185 Lentils 36mg 9%
186 Golden raisins 35mg 8.8%
187 Rice flour 35mg 8.8%
188 Extra-firm tofu 35mg 8.8%
189 Oat bran bread 35mg 8.8%
190 Lamb's quarters 34mg 8.5%
191 Fiddlehead ferns 34mg 8.5%
192 Green peas 33mg 8.3%
193 Capers 33mg 8.3%
194 Oatmeal 33mg 8.3%
195 Bulgur 32mg 8%
196 Dried apricots 32mg 8%
197 Rye flour 32mg 8%
198 Coconut meat 32mg 8%
199 Wild rice 32mg 8%
200 Broad beans 31mg 7.8%