Magnesium in Vegetarian Foods

List of vegetarian 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 Milk based protein powder 280mg 70%
28 Roasted almonds 279mg 69.8%
29 Almonds 270mg 67.5%
30 Oregano 270mg 67.5%
31 Saffron 264mg 66%
32 Roasted cashews 260mg 65%
33 Clove 259mg 64.8%
34 Caraway seed 258mg 64.5%
35 Dill seed 256mg 64%
36 Pine nuts 251mg 62.8%
37 Buckwheat flour 251mg 62.8%
38 Butternuts 237mg 59.3%
39 Oat bran 235mg 58.8%
40 Raw buckwheat 231mg 57.8%
41 Cardamom 229mg 57.3%
42 Dark chocolate (70-85% cacao) 228mg 57%
43 Halva 218mg 54.5%
44 Ground ginger 214mg 53.5%
45 Turmeric 208mg 52%
46 Black walnuts 201mg 50.3%
47 Whey protein powder 195mg 48.8%
48 Fenugreek seed 191mg 47.8%
49 Roasted peanuts 178mg 44.5%
50 Dark chocolate (60-69% cacao) 176mg 44%
51 Dry roasted hazelnuts 173mg 43.3%
52 Black pepper 171mg 42.8%
53 Anise seed 170mg 42.5%
54 Peanuts 168mg 42%
55 Multi-grain crackers 164mg 41%
56 Ground mace 163mg 40.8%
57 Hazelnuts 163mg 40.8%
58 Thyme 160mg 40%
59 Walnuts 158mg 39.5%
60 Fireweed 156mg 39%
61 Triticale flour 153mg 38.3%
62 Chili powder 149mg 37.3%
63 Dark chocolate (45-59% cacao) 146mg 36.5%
64 Oat flour 144mg 36%
65 Soy protein concentrate 140mg 35%
66 Whole-wheat flour 137mg 34.3%
67 Allspice 135mg 33.8%
68 Chervil 130mg 32.5%
69 Macadamia nuts 130mg 32.5%
70 Dry roasted sunflower seeds 129mg 32.3%
71 Whole grain sorghum flour 123mg 30.8%
72 Kelp 121mg 30.3%
73 Pecans 121mg 30.3%
74 Pistachio nuts 121mg 30.3%
75 Bay leaf 120mg 30%
76 Millet flour 119mg 29.8%
77 Dry roasted macadamias 118mg 29.5%
78 Brown rice flour 112mg 28%
79 Dry roasted pistachio nuts 109mg 27.3%
80 Dried bananas 108mg 27%
81 Wakame 107mg 26.8%
82 Dock 103mg 25.8%
83 Barley malt flour 97mg 24.3%
84 Barley flour 96mg 24%
85 Grape leaves 95mg 23.8%
86 Whole grain corn flour 93mg 23.3%
87 Tamarinds 92mg 23%
88 Rosemary 91mg 22.8%
89 Dried coconut meat 90mg 22.5%
90 Powdered egg white 88mg 22%
91 Chili pepper 88mg 22%
92 Cooked spinach 87mg 21.8%
93 Soy beans 86mg 21.5%
94 Dry milk 85mg 21.3%
95 Prickly pears 85mg 21.3%
96 Tortilla 83mg 20.8%
97 Wheat sprouts 82mg 20.5%
98 Swiss chard 81mg 20.3%
99 Tempeh 81mg 20.3%
100 Wheat bran bread 81mg 20.3%
101 Espresso 80mg 20%
102 Peppermint 80mg 20%
103 Rice bran bread 80mg 20%
104 Chickpeas 79mg 19.8%
105 Spinach 79mg 19.8%
106 Multigrain bread 78mg 19.5%
107 Rye crispbread 78mg 19.5%
108 Whole-wheat bread 75mg 18.8%
109 Lima beans 74mg 18.5%
110 Crackers 72mg 18%
111 Soy bean sprouts 72mg 18%
112 Mars almond bar 72mg 18%
113 Snickers bar 72mg 18%
114 Beet greens 70mg 17.5%
115 Gjetost cheese 70mg 17.5%
116 Black beans 70mg 17.5%
117 Wasabi 69mg 17.3%
118 Purslane 68mg 17%
119 Sprouted grain bread 66mg 16.5%
120 Amaranth grain 65mg 16.3%
121 Egg substitute (powder) 65mg 16.3%
122 Potato starch 65mg 16.3%
123 Pink beans 65mg 16.3%
124 Basil 64mg 16%
125 Quinoa 64mg 16%
126 Soy-based protein powder 64mg 16%
127 Edamame 64mg 16%
128 Spearmint 63mg 15.8%
129 Milk chocolate 63mg 15.8%
130 Cinnamon 60mg 15%
131 Okra 57mg 14.3%
132 Pea sprouts 56mg 14%
133 Lotus seeds 56mg 14%
134 Amaranth leaves 55mg 13.8%
135 Dill weed 55mg 13.8%
136 Whole wheat pasta 54mg 13.5%
137 Lupin beans 54mg 13.5%
138 Dates (medjool) 54mg 13.5%
139 Navy beans 53mg 13.3%
140 Pinto beans sprouts 53mg 13.3%
141 Cowpeas 53mg 13.3%
142 Tofu 52mg 13%
143 Adzuki beans 52mg 13%
144 Buckwheat 51mg 12.8%
145 Roselle 51mg 12.8%
146 Parsley 50mg 12.5%
147 Teff 50mg 12.5%
148 Pinto beans 50mg 12.5%
149 Mustard 48mg 12%
150 Mung beans 48mg 12%
151 Cooked chickpeas 48mg 12%
152 Kale 47mg 11.8%
153 Arugula 47mg 11.8%
154 Pigeon peas 46mg 11.5%
155 Millet 44mg 11%
156 Medium-grain brown rice 44mg 11%
157 Parmesan cheese 44mg 11%
158 Cardoon 43mg 10.8%
159 Fava beans 43mg 10.8%
160 Ginger root 43mg 10.8%
161 Dates (deglet noor) 43mg 10.8%
162 Bread crumbs 43mg 10.8%
163 Artichokes 42mg 10.5%
164 Yardlong beans 42mg 10.5%
165 Kidney beans 42mg 10.5%
166 Chives 42mg 10.5%
167 Romano cheese 41mg 10.3%
168 Wheat bread 41mg 10.3%
169 Horned melon 40mg 10%
170 Soy sauce (tamari) 40mg 10%
171 Rye bread 40mg 10%
172 Burdock root 39mg 9.8%
173 Long-grain brown rice 39mg 9.8%
174 Parboiled brown rice 39mg 9.8%
175 Soy protein isolate 39mg 9.8%
176 Broad beans (raw) 38mg 9.5%
177 Garden cress 38mg 9.5%
178 Pumpkin leaves 38mg 9.5%
179 Hearts of palm 38mg 9.5%
180 Cotija Cheese 38mg 9.5%
181 Coconut milk 37mg 9.3%
182 Sweet corn 37mg 9.3%
183 Paratha 37mg 9.3%
184 Plantains 37mg 9.3%
185 Firm tofu 37mg 9.3%
186 Oatmeal bread 37mg 9.3%
187 Lentil sprouts 37mg 9.3%
188 Kit Kat wafer bar 37mg 9.3%
189 Peas 36mg 9%
190 Chocolate coated marshmallow 36mg 9%
191 Gluten-free corn pasta 36mg 9%
192 Gluten-free brown rice pasta 36mg 9%
193 Dandelion greens 36mg 9%
194 Gruyere cheese 36mg 9%
195 Lentils 36mg 9%
196 Golden raisins 35mg 8.8%
197 Rice flour 35mg 8.8%
198 Extra-firm tofu 35mg 8.8%
199 Oat bran bread 35mg 8.8%
200 Lamb's quarters 34mg 8.5%