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200 Vegetarian Foods Highest in Magnesium

Please note: The Vegetarian label does not include snacks, baked goods, and oils. It is a general label and may include some animal foods. Please use your own judgement.

Ranked by a serving size.

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420mg Magnesium = 100% DV
  1. Buckwheat (Uncooked)
    392.7mg (94% DV) in 1 cup
  2. Familia
    386.7mg (92% DV) in 1 cup
  3. Uncooked Oats
    276.1mg (66% DV) in 1 cup
  4. Oat Bran
    220.9mg (53% DV) in 1 cup
  5. Granola Homemade
    205mg (49% DV) in 1 cup
  6. Whey Protein Powder Isolate
    200.4mg (48% DV) in 3 scoop
  7. Hemp Seeds
    198.8mg (47% DV) in 1oz
  8. Dried Pumpkin and Squash Seeds
    168.1mg (40% DV) in 1 oz
  9. Cooked Catjang Beans
    164.2mg (39% DV) in 1 cup
  10. Cooked Amaranth
    159.9mg (38% DV) in 1 cup
  11. Cooked Spinach
    156.6mg (37% DV) in 1 cup
  12. Roasted Squash and Pumpkin Seeds (Unsalted)
    156.2mg (37% DV) in 1 oz
  13. Roasted Squash and Pumpkin Seeds (Salted)
    156.2mg (37% DV) in 1 oz
  14. Uncooked Yellow Cornmeal
    154.9mg (37% DV) in 1 cup
  15. Uncooked Whole-Grain Cornmeal
    154.9mg (37% DV) in 1 cup
  16. Cooked Swiss Chard
    150.5mg (36% DV) in 1 cup, chopped
  17. Whole Grain Sorghum Flour
    148.8mg (35% DV) in 1 cup
  18. Boiled Soybeans (Edamame)
    147.9mg (35% DV) in 1 cup
  19. Firm Tofu
    146.2mg (35% DV) in 1 cup
  20. Mammy Apple
    135.4mg (32% DV) in 1 fruit without refuse
  21. Unilever Slimfast Meal Replacement Regular Ready-to-drink 3-2-1 Plan
    132.8mg (32% DV) in 1 bottle
  22. Slimfast Meal Replacement High Protein Shake Ready-to-drink 3-2-1 Plan
    129.8mg (31% DV) in 1 bottle
  23. Cooked Teff
    126mg (30% DV) in 1 cup
  24. Cooked Lima Beans
    125.8mg (30% DV) in 1 cup
  25. Canned Navy Beans
    123.1mg (29% DV) in 1 cup
  26. Unilever Slimfast Shake Mix High Protein Whey Powder 3-2-1 Plan
    123mg (29% DV) in 1 scoop
  27. Cooked Small White Beans
    121.7mg (29% DV) in 1 cup
  28. Black Beans
    120.4mg (29% DV) in 1 cup
  29. Adzuki Beans
    119.6mg (28% DV) in 1 cup
  30. Quinoa Cooked
    118.4mg (28% DV) in 1 cup
  31. Kelloggs Special K Protein Shake
    115.4mg (27% DV) in 1 serving
  32. Canned Chili With Beans
    115.2mg (27% DV) in 1 cup
  33. Whole Wheat Hot Natural Cereal Dry
    114.7mg (27% DV) in 1 cup
  34. Mungo Beans (Cooked)
    113.4mg (27% DV) in 1 cup
  35. Uncle Sam Cereal
    113.3mg (27% DV) in 3/4 cup (1 NLEA serving)
  36. Cooked Large White Beans
    112.8mg (27% DV) in 1 cup
  37. Kelloggs All-bran Original
    112.2mg (27% DV) in 1/2 cup (1 NLEA serving)
  38. Oats Regular And Quick Not Fortified Dry
    111.8mg (27% DV) in 1 cup
  39. Flax Seeds
    111.3mg (27% DV) in 1oz
  40. Tamarinds
    110.4mg (26% DV) in 1 cup, pulp
  41. Baked Beans
    108.8mg (26% DV) in 1 cup
  42. Quaker Shredded Wheat Bagged Cereal
    108.4mg (26% DV) in 3 biscuits (1 NLEA serving)
  43. Quaker Quick Oats Dry
    108mg (26% DV) in 1/2 cup
  44. Quaker Quick Oats With Iron Dry
    108mg (26% DV) in 1/2 cup
  45. Cooked Green Soybeans
    108mg (26% DV) in 1 cup
  46. Brazilnuts
    106.8mg (25% DV) in 1 oz (6 kernels)
  47. Abbott Ensure Nutritional Shake Ready-to-drink
    106.7mg (25% DV) in 8 fl oz
  48. Coconut Milk
    104mg (25% DV) in 1 cup
  49. Post Shredded Wheat N Bran Spoon-size
    102.7mg (24% DV) in 1 (1/4) cup (1 NLEA serving)
  50. Succotash
    101.8mg (24% DV) in 1 cup
  51. Sesame Seeds (Toasted)
    101.1mg (24% DV) in 1 oz
  52. Abbott Ensure Plus Ready-to-drink
    100.8mg (24% DV) in 1 cup
  53. Safflower Seeds
    100.3mg (24% DV) in 1 oz
  54. Unilever Slimfast Shake Mix Powder 3-2-1 Plan
    100.1mg (24% DV) in 1 scoop
  55. Milk And Soy Chocolate Drink
    99.5mg (24% DV) in 8 fl oz
  56. Edamame
    99.2mg (24% DV) in 1 cup
  57. Post Raisin Bran Cereal
    99.1mg (24% DV) in 1 cup (1 NLEA serving)
  58. Cooked Beet Greens
    97.9mg (23% DV) in 1 cup (1 Inch pieces)
  59. Sun Country Kretschmer Toasted Wheat Bran
    97mg (23% DV) in 1/4 cup (1 NLEA serving)
  60. Mung Beans (Cooked)
    97mg (23% DV) in 1 cup
  61. Navy Beans
    96.5mg (23% DV) in 1 cup
  62. Quaker Oat Bran Quaker/mothers Oat Bran Dry
    96.4mg (23% DV) in 1/2 cup (1 NLEA serving)
  63. Stirfried Soybean Sprouts
    96mg (23% DV) in 100 grams
  64. Quaker Toasted Multigrain Crisps
    95.8mg (23% DV) in 1 (1/4) cup (1 NLEA serving)
  65. Chia Seeds
    95.1mg (23% DV) in 1 oz
  66. Cooked Spelt
    95.1mg (23% DV) in 1 cup
  67. Canned Mature (White) Lima Beans
    94mg (22% DV) in 1 cup
  68. Canned Refried Beans
    92mg (22% DV) in 1 cup
  69. Dried Sunflower Seeds
    91mg (22% DV) in 1 oz
  70. Toasted Wheat Germ
    90.9mg (22% DV) in 1 oz
  71. Black Turtle Beans
    90.7mg (22% DV) in 1 cup
  72. Black-Eyed Peas (Cowpeas)
    90.6mg (22% DV) in 1 cup
  73. Nestle Boost Plus Nutritional Drink Ready-to-drink
    90.1mg (21% DV) in 1 bottle
  74. Boiled Lupin Beans
    89.6mg (21% DV) in 1 cup
  75. Lupin Beans (Cooked)
    89.6mg (21% DV) in 1 cup
  76. Cranberry Beans (Roman Beans)
    88.5mg (21% DV) in 1 cup
  77. Great Northern Beans
    88.5mg (21% DV) in 1 cup
  78. Baked Acorn Squash
    88.2mg (21% DV) in 1 cup, cubes
  79. Cooked Oat Bran
    87.6mg (21% DV) in 1 cup
  80. Prickly Pears
    87.6mg (21% DV) in 1 fruit without refuse
  81. Quaker Oatmeal Real Medleys Peach Almond Dry
    86.3mg (21% DV) in 1 package (1 NLEA serving)
  82. Cooked Blackeyed Peas
    85.8mg (20% DV) in 1 cup
  83. Cooked Brown Rice
    85.8mg (20% DV) in 1 cup
  84. Dried Pilinuts
    85.8mg (20% DV) in 1 oz (15 kernels)
  85. Roasted Buckwheat Groats
    85.7mg (20% DV) in 1 cup
  86. Pinto Beans (Cooked)
    85.5mg (20% DV) in 1 cup
  87. California Red Kidney Beans
    85mg (20% DV) in 1 cup
  88. Canned Lima Beans
    84.3mg (20% DV) in 1 cup
  89. Canned Cranberry Beans
    83.2mg (20% DV) in 1 cup
  90. Cashews (Raw)
    82.9mg (20% DV) in 1 oz
  91. Cytosport Muscle Milk Ready-to-drink
    82.8mg (20% DV) in 14 fl oz
  92. Kamut Cooked
    82.6mg (20% DV) in 1 cup
  93. Lima Beans
    80.8mg (19% DV) in 1 cup
  94. Malt-o-meal Raisin Bran Cereal
    80.2mg (19% DV) in 1 cup (1 NLEA serving)
  95. Cooked Red Kidney Beans
    79.7mg (19% DV) in 1 cup
  96. Dry Roasted Almonds
    79.2mg (19% DV) in 1 oz (22 whole kernels)
  97. Quaker Oatmeal Real Medleys Summer Berry Dry
    79.1mg (19% DV) in 1 package (1 NLEA serving)
  98. Cooked Long-grain Brown Rice
    78.8mg (19% DV) in 1 cup
  99. Chickpeas (Garbanzo Beans) (Cooked)
    78.7mg (19% DV) in 1 cup
  100. Soy Milk
    77.8mg (19% DV) in 16oz glass
  101. Unsweetened Soy Milk
    77.8mg (19% DV) in 16oz glass
  102. Oil Roasted Cashews
    77.5mg (18% DV) in 1 oz (18 kernels)
  103. Cooked Purslane
    77.1mg (18% DV) in 1 cup
  104. Artichokes (Globe Or French)
    76.8mg (18% DV) in 1 artichoke, medium
  105. Canned Red Kidney Beans
    76.8mg (18% DV) in 1 cup
  106. Almonds
    76.7mg (18% DV) in 1 oz (23 whole kernels)
  107. Cooked Millet
    76.6mg (18% DV) in 1 cup
  108. Fried Yellow Plantains
    76.1mg (18% DV) in 1 cup
  109. Quaker Oatmeal Real Medleys Cherry Pistachio Dry
    75.2mg (18% DV) in 1 package (1 NLEA serving)
  110. Kelloggs Cracklin Oat Bran
    75mg (18% DV) in 3/4 cup (1 NLEA serving)
  111. Roasted Squash and Pumpkin Seeds (With Shells)
    74.4mg (18% DV) in 1 oz (85 seeds)
  112. Tofu Prepared With Calcium
    74.4mg (18% DV) in 1 cup
  113. Kidney Beans
    74.3mg (18% DV) in 1 cup
  114. Boiled Red Kidney Beans
    74.3mg (18% DV) in 1 cup
  115. Cooked Scotch Kale
    74.1mg (18% DV) in 1 cup, chopped
  116. Dry-roasted Cashews
    73.8mg (18% DV) in 1 oz
  117. Cashew Butter
    73.3mg (17% DV) in 1 oz
  118. Broad Beans (Fava)
    73.1mg (17% DV) in 1 cup
  119. Rowal
    73mg (17% DV) in 1 cup
  120. Durian
    72.9mg (17% DV) in 1 cup, chopped or diced
  121. Kelloggs Raisin Bran
    72mg (17% DV) in 1 cup ( 1 NLEA serving)
  122. Post Grape-nuts Cereal
    71.9mg (17% DV) in 1/2 cup (1 NLEA serving)
  123. Oat Bran Flakes Health Valley
    71.5mg (17% DV) in 1 cup (1 NLEA serving)
  124. Pine Nuts (Dried)
    71.3mg (17% DV) in 1 oz (167 kernels)
  125. Lentils (Cooked)
    71.3mg (17% DV) in 1 cup
  126. Abbott Eas Whey Protein Powder
    70.6mg (17% DV) in 2 scoop
  127. Split Peas
    70.6mg (17% DV) in 1 cup
  128. Cooked Nopales
    70mg (17% DV) in 1 cup
  129. Cooked Tahitian Taro
    69.9mg (17% DV) in 1 cup slices
  130. Canned Kidney Beans
    69.1mg (16% DV) in 1 cup
  131. Post Bran Flakes
    68.7mg (16% DV) in 3/4 cup (1 NLEA serving)
  132. Quaker Oatmeal Real Medleys Blueberry Hazelnut Dry
    68.6mg (16% DV) in 1 package (1 NLEA serving)
  133. Canned Baked Beans
    68.6mg (16% DV) in 1 cup
  134. Passion Fruit (Granadilla)
    68.4mg (16% DV) in 1 cup
  135. Nonfat Chocolate Yogurt
    68mg (16% DV) in 1 container (6 oz)
  136. Butternuts (Dried)
    67.3mg (16% DV) in 1 oz
  137. Pea Sprouts
    67.2mg (16% DV) in 1 cup
  138. California Avocados
    66.7mg (16% DV) in 1 cup, pureed
  139. Canned Baked Beans With Beef
    66.5mg (16% DV) in 1 cup
  140. Dried Pine Nuts
    66.5mg (16% DV) in 1 oz
  141. Wheat And Bran Presweetened With Nuts And Fruits
    66mg (16% DV) in 1 cup (1 NLEA serving)
  142. Post Shredded Wheat Original Spoon-size
    65.2mg (16% DV) in 1 cup (1 NLEA serving)
  143. Vinespinach
    65mg (15% DV) in 100 grams
  144. Quaker Oatmeal Real Medleys Apple Walnut Dry
    64.5mg (15% DV) in 1 package (1 NLEA serving)
  145. Dry-Roasted Mixed Nuts (Salted)
    64.5mg (15% DV) in 1 oz
  146. Quaker Oatmeal Squares
    64.4mg (15% DV) in 1 cup (1 NLEA serving)
  147. Quaker Oatmeal Squares Golden Maple
    64.4mg (15% DV) in 1 cup (1 NLEA serving)
  148. Quaker Oatmeal Squares Cinnamon
    63.8mg (15% DV) in 1 cup (1 NLEA serving)
  149. Dry-roasted Soybeans
    63.8mg (15% DV) in 1oz
  150. Cooked Acorn Squash
    63.7mg (15% DV) in 1 cup, mashed
  151. Quaker Mothers Cinnamon Oat Crunch
    63.6mg (15% DV) in 1 cup (1 NLEA serving)
  152. High Fat Milk (3.7% Fat)
    63.4mg (15% DV) in 16oz glass
  153. Cooked Oatmeal
    63.2mg (15% DV) in 1 cup
  154. Oats Regular And Quick And Instant Unenriched Cooked With Water (Includes Boiling And Microw
    63.2mg (15% DV) in 1 cup
  155. Whole Wheat Pasta
    63.2mg (15% DV) in 1 cup spaghetti not packed
  156. Kelloggs Raisin Bran With Cranberries
    62.5mg (15% DV) in 1 (1/4) Cups (1 NLEA serving)
  157. Cooked Green Peas
    62.4mg (15% DV) in 1 cup
  158. Green Peas (Cooked)
    62.4mg (15% DV) in 1 cup
  159. Protein Powder Whey Based
    62.4mg (15% DV) in 1/3 cup
  160. Kelloggs Raisin Bran Cinnamon Almond
    61.5mg (15% DV) in 1 (1/4) cup (1 NLEA serving)
  161. Mashed Sweet Potatoes
    61.2mg (15% DV) in 1 cup
  162. Post Shredded Wheat Original Big Biscuit
    61.1mg (15% DV) in 2 biscuits (1 NLEA serving)
  163. Oats Instant Fortified Plain Prepared With Water (Boiling Water Added Or Microwaved)
    60.8mg (14% DV) in 1 cup, cooked
  164. Vanilla Soy Milk
    60.8mg (14% DV) in 1 cup
  165. Quaker Instant Oatmeal Organic Regular
    60.7mg (14% DV) in 1 packet
  166. Kelloggs Mini-wheats Unfrosted Bite Size
    60.5mg (14% DV) in 30 biscuits (1 NLEA serving)
  167. Kelloggs All-bran Bran Buds
    60mg (14% DV) in 1/ 3 cup (1 NLEA serving)
  168. Coconut Water
    60mg (14% DV) in 1 cup
  169. Kelloggs Special K Nourish Cinnamon Raisin Pecan Dry
    59.8mg (14% DV) in 1 Container (1 NLEA serving)
  170. Kelloggs Special K Nourish Cranberry Almond Dry
    59.8mg (14% DV) in 1 Container (1 NLEA serving)
  171. Kelloggs Special K Nourish Maple Brown Sugar Crunch Dry
    59.8mg (14% DV) in 1 Container (1 NLEA serving)
  172. Dried Lotus Seeds
    59.6mg (14% DV) in 1 oz (42 medium seeds)
  173. Cooked Butternut Squash
    59.5mg (14% DV) in 1 cup, cubes
  174. Kashi Organic Promise Island Vanilla
    59.4mg (14% DV) in 27 biscuits (1 NLEA serving)
  175. Malt Liquor Beverage
    59.2mg (14% DV) in 1 bottle
  176. Boiled Sweet Potatoes
    59mg (14% DV) in 1 cup, mashed
  177. Scotch Kale
    59mg (14% DV) in 1 cup, chopped
  178. Quaker Whole Wheat Natural Cereal Dry
    58.8mg (14% DV) in 1/2 cup
  179. Tahitian Taro
    58.8mg (14% DV) in 1 cup slices
  180. Kashi Organic Promise Berry Fruitful
    58.3mg (14% DV) in 29 biscuits (1 NLEA serving)
  181. Avocados
    58.3mg (14% DV) in 1 avocado, NS as to Florida or California
  182. Cooked Bulgur
    58.2mg (14% DV) in 1 cup
  183. Quaker 100% Natural Granola Oats Wheat And Honey
    58.1mg (14% DV) in 1/2 cup (1 NLEA serving)
  184. Post Great Grains Banana Nut Crunch
    57.8mg (14% DV) in 1 cup (1 NLEA serving)
  185. Rice Bran
    57.8mg (14% DV) in 1 tablespoon
  186. Oats Instant Fortified With Cinnamon And Spice Prepared With Water
    57.6mg (14% DV) in 1 cup
  187. Cooked New Zealand Spinach
    57.6mg (14% DV) in 1 cup, chopped
  188. Cooked Okra
    57.6mg (14% DV) in 1 cup slices
  189. Hot Cocoa
    57.5mg (14% DV) in 1 cup
  190. Canned Tomato Puree
    57.5mg (14% DV) in 1 cup
  191. Peanut Butter (Smooth)
    57.3mg (14% DV) in 2 tbsp
  192. Black Walnuts (Dried)
    57.1mg (14% DV) in 1 oz
  193. Okra
    57mg (14% DV) in 1 cup
  194. Cooked Soybean Sprouts
    56.4mg (13% DV) in 1 cup
  195. Canned Pumpkin
    56.4mg (13% DV) in 1 cup
  196. Quaker Quaker 100% Natural Granola With Oats Wheat Honey And Raisins
    56.1mg (13% DV) in 1/2 cup (1 NLEA serving)
  197. Kashi Go Lean Crunch! Honey Almond Flax
    55.7mg (13% DV) in 2/3 Cup (1 NLEA serving)
  198. Palm Hearts (Canned)
    55.5mg (13% DV) in 1 cup
  199. Florida Avocados
    55.2mg (13% DV) in 1 cup, pureed
  200. Ralston Enriched Bran Flakes
    55.1mg (13% DV) in 1 serving (NLEA serving size = 0.75 cup)

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.