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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.
420mg Magnesium = 100% DV
  1. Hemp Seeds
    198.8mg (47% DV) in 1oz
  2. Dried Pumpkin And Squash Seeds
    168.1mg (40% DV) in 1 oz
  3. Cooked Amaranth
    159.9mg (38% DV) in 1 cup
  4. Cooked Spinach
    156.6mg (37% DV) in 1 cup
  5. Roasted Squash And Pumpkin Seeds (unsalted)
    156.2mg (37% DV) in 1 oz
  6. Roasted Squash And Pumpkin Seeds (salted)
    156.2mg (37% DV) in 1 oz
  7. Cooked Swiss Chard
    150.5mg (36% DV) in 1 cup, chopped
  8. Whole Grain Sorghum Flour
    148.8mg (35% DV) in 1 cup
  9. Boiled Soybeans (edamame)
    147.9mg (35% DV) in 1 cup
  10. Seeds Watermelon Seed Kernels Dried
    146.3mg (35% DV) in 1 oz
  11. Firm Tofu
    146.2mg (35% DV) in 1 cup
  12. Millet Flour
    141.6mg (34% DV) in 1 cup
  13. Mammy Apple
    135.4mg (32% DV) in 1 fruit without refuse
  14. Tempeh
    134.5mg (32% DV) in 1 cup
  15. Cooked Teff
    126mg (30% DV) in 1 cup
  16. Cooked Lima Beans
    125.8mg (30% DV) in 1 cup
  17. Canned Navy Beans
    123.1mg (29% DV) in 1 cup
  18. Cooked Small White Beans
    121.7mg (29% DV) in 1 cup
  19. Black Beans
    120.4mg (29% DV) in 1 cup
  20. Adzuki Beans
    119.6mg (28% DV) in 1 cup
  21. Quinoa Cooked
    118.4mg (28% DV) in 1 cup
  22. Canned Chili With Beans
    115.2mg (27% DV) in 1 cup
  23. Mungo Beans (cooked)
    113.4mg (27% DV) in 1 cup
  24. Cooked Large White Beans
    112.8mg (27% DV) in 1 cup
  25. Flax Seeds
    111.3mg (27% DV) in 1oz
  26. Tamarinds
    110.4mg (26% DV) in 1 cup, pulp
  27. Baked Beans
    108.8mg (26% DV) in 1 cup
  28. Cooked Green Soybeans
    108mg (26% DV) in 1 cup
  29. Brazilnuts
    106.8mg (25% DV) in 1 oz (6 kernels)
  30. Coconut Milk
    104mg (25% DV) in 1 cup
  31. Succotash
    101.8mg (24% DV) in 1 cup
  32. Natto
    101.2mg (24% DV) in 1/2 cup
  33. Sesame Seeds (toasted)
    101.1mg (24% DV) in 1 oz
  34. Safflower Seeds
    100.3mg (24% DV) in 1 oz
  35. Milk And Soy Chocolate Drink
    99.5mg (24% DV) in 8 fl oz
  36. Edamame
    99.2mg (24% DV) in 1 cup
  37. Cooked Beet Greens
    97.9mg (23% DV) in 1 cup (1 Inch pieces)
  38. Mung Beans (cooked)
    97mg (23% DV) in 1 cup
  39. Navy Beans
    96.5mg (23% DV) in 1 cup
  40. Stirfried Soybean Sprouts
    96mg (23% DV) in 100 grams
  41. Chia Seeds
    95.1mg (23% DV) in 1 oz
  42. Cooked Spelt
    95.1mg (23% DV) in 1 cup
  43. Canned Mature (white) Lima Beans
    94mg (22% DV) in 1 cup
  44. Horned Melon (kiwano)
    93.2mg (22% DV) in 1 cup
  45. Canned Refried Beans
    92mg (22% DV) in 1 cup
  46. Dried Sunflower Seeds
    91mg (22% DV) in 1 oz
  47. Toasted Wheat Germ
    90.9mg (22% DV) in 1 oz
  48. Black Turtle Beans
    90.7mg (22% DV) in 1 cup
  49. Black-eyed Peas (cowpeas)
    90.6mg (22% DV) in 1 cup
  50. Cranberry Beans (roman Beans)
    88.5mg (21% DV) in 1 cup
  51. Great Northern Beans
    88.5mg (21% DV) in 1 cup
  52. Baked Acorn Squash
    88.2mg (21% DV) in 1 cup, cubes
  53. Cooked Oatbran
    87.6mg (21% DV) in 1 cup
  54. Prickly Pears
    87.6mg (21% DV) in 1 fruit without refuse
  55. Cooked Blackeyed Peas
    85.8mg (20% DV) in 1 cup
  56. Cooked Brown Rice
    85.8mg (20% DV) in 1 cup
  57. Dried Pilinuts
    85.8mg (20% DV) in 1 oz (15 kernels)
  58. Roasted Buckwheat Groats
    85.7mg (20% DV) in 1 cup
  59. Pinto Beans (cooked)
    85.5mg (20% DV) in 1 cup
  60. California Red Kidney Beans
    85mg (20% DV) in 1 cup
  61. Canned Lima Beans
    84.3mg (20% DV) in 1 cup
  62. Cashews (raw)
    82.9mg (20% DV) in 1 oz
  63. Kamut Cooked
    82.6mg (20% DV) in 1 cup
  64. Lima Beans
    80.8mg (19% DV) in 1 cup
  65. Cooked Red Kidney Beans
    79.7mg (19% DV) in 1 cup
  66. Dry Roasted Almonds
    79.2mg (19% DV) in 1 oz (22 whole kernels)
  67. Cooked Long-grain Brown Rice
    78.8mg (19% DV) in 1 cup
  68. Chickpeas (garbanzo Beans) (cooked)
    78.7mg (19% DV) in 1 cup
  69. Soymilk
    77.8mg (19% DV) in 16oz glass
  70. Unsweetened Soymilk
    77.8mg (19% DV) in 16oz glass
  71. Oil Roasted Cashews
    77.5mg (18% DV) in 1 oz (18 kernels)
  72. Cooked Purslane
    77.1mg (18% DV) in 1 cup
  73. Tempeh Cooked
    77mg (18% DV) in 100 grams
  74. Artichokes (globe Or French)
    76.8mg (18% DV) in 1 artichoke, medium
  75. Canned Red Kidney Beans
    76.8mg (18% DV) in 1 cup
  76. Almonds
    76.7mg (18% DV) in 1 oz (23 whole kernels)
  77. Cooked Millet
    76.6mg (18% DV) in 1 cup
  78. Fried Yellow Plantains
    76.1mg (18% DV) in 1 cup
  79. Tofu Prepared With Calcium
    74.4mg (18% DV) in 1 cup
  80. Kidney Beans
    74.3mg (18% DV) in 1 cup
  81. Cooked Scotch Kale
    74.1mg (18% DV) in 1 cup, chopped
  82. Dry-roasted Cashews
    73.8mg (18% DV) in 1 oz
  83. Cashew Butter
    73.3mg (17% DV) in 1 oz
  84. Broad Beans (fava)
    73.1mg (17% DV) in 1 cup
  85. Rowal
    73mg (17% DV) in 1 cup
  86. Durian
    72.9mg (17% DV) in 1 cup, chopped or diced
  87. Pine Nuts (dried)
    71.3mg (17% DV) in 1 oz (167 kernels)
  88. Lentils (cooked)
    71.3mg (17% DV) in 1 cup
  89. Split Peas
    70.6mg (17% DV) in 1 cup
  90. Cooked Nopales
    70mg (17% DV) in 1 cup
  91. Canned Kidney Beans
    69.1mg (16% DV) in 1 cup
  92. Canned Baked Beans
    68.6mg (16% DV) in 1 cup
  93. Passion Fruit (granadilla)
    68.4mg (16% DV) in 1 cup
  94. Nonfat Chocolate Yogurt
    68mg (16% DV) in 1 container (6 oz)
  95. Butternuts (dried)
    67.3mg (16% DV) in 1 oz
  96. Pea Sprouts
    67.2mg (16% DV) in 1 cup
  97. Dulce De Leche
    66.9mg (16% DV) in 1 cup
  98. California Avocados
    66.7mg (16% DV) in 1 cup, pureed
  99. Dried Pine Nuts
    66.5mg (16% DV) in 1 oz
  100. Vinespinach
    65mg (15% DV) in 100 grams
  101. Dry-roasted Soybeans
    63.8mg (15% DV) in 1oz
  102. Cooked Acorn Squash
    63.7mg (15% DV) in 1 cup, mashed
  103. High Fat Milk (3.7% Fat)
    63.4mg (15% DV) in 16oz glass
  104. Cooked Oatmeal
    63.2mg (15% DV) in 1 cup
  105. Whole Wheat Pasta
    63.2mg (15% DV) in 1 cup spaghetti not packed
  106. Cooked Green Peas
    62.4mg (15% DV) in 1 cup
  107. Mashed Sweet Potatoes
    61.2mg (15% DV) in 1 cup
  108. Vanilla Soymilk
    60.8mg (14% DV) in 1 cup
  109. Coconut Water
    60mg (14% DV) in 1 cup
  110. Dried Lotus Seeds
    59.6mg (14% DV) in 1 oz (42 medium seeds)
  111. Cooked Butternut Squash
    59.5mg (14% DV) in 1 cup, cubes
  112. Scotch Kale
    59mg (14% DV) in 1 cup, chopped
  113. Avocados
    58.3mg (14% DV) in 1 avocado, NS as to Florida or California
  114. Cooked Bulgur
    58.2mg (14% DV) in 1 cup
  115. Rice Bran
    57.8mg (14% DV) in 1 tablespoon
  116. Cooked New Zealand Spinach
    57.6mg (14% DV) in 1 cup, chopped
  117. Cooked Okra
    57.6mg (14% DV) in 1 cup slices
  118. Poi
    57.6mg (14% DV) in 1 cup
  119. Canned Tomato Puree
    57.5mg (14% DV) in 1 cup
  120. Peanut Butter (smooth)
    57.3mg (14% DV) in 2 tbsp
  121. Black Walnuts (dried)
    57.1mg (14% DV) in 1 oz
  122. Okra
    57mg (14% DV) in 1 cup
  123. Cooked Soybean Sprouts
    56.4mg (13% DV) in 1 cup
  124. Canned Pumpkin
    56.4mg (13% DV) in 1 cup
  125. Palm Hearts (canned)
    55.5mg (13% DV) in 1 cup
  126. Florida Avocados
    55.2mg (13% DV) in 1 cup, pureed
  127. Breadfruit
    55mg (13% DV) in 1 cup
  128. Plantains
    54.8mg (13% DV) in 1 cup, sliced
  129. Hash Browns
    54.6mg (13% DV) in 1 cup
  130. Jute Potherb (molokhiya) (cooked)
    53.9mg (13% DV) in 1 cup
  131. Skim Milk
    53.9mg (13% DV) in 16oz glass
  132. Unsalted Peanut Butter (smooth)
    53.8mg (13% DV) in 2 tbsp
  133. Low-fat Milk 2%
    53.7mg (13% DV) in 16oz glass
  134. Low-fat Milk 1%
    53.7mg (13% DV) in 16oz glass
  135. Yellow Corn Sweet
    53.7mg (13% DV) in 1 cup
  136. Cooked Wild Rice
    52.5mg (12% DV) in 1 cup
  137. Cooked Artichokes (globe Or French)
    52.1mg (12% DV) in 1 cup
  138. Peanut Butter (chunk Style)
    51.2mg (12% DV) in 2 tbsp
  139. Grape Juice
    50.6mg (12% DV) in 16 oz glass
  140. Dry Roasted Peanuts
    50.6mg (12% DV) in 1 oz
  141. Soybean Sprouts
    50.4mg (12% DV) in 1 cup
  142. Gluten Free Corn Noodles (cooked)
    50.4mg (12% DV) in 1 cup
  143. Dry Roasted Hazelnuts
    49.1mg (12% DV) in 1 oz
  144. Whole Milk
    48.8mg (12% DV) in 16oz glass
  145. Cooked Burdock Root
    48.8mg (12% DV) in 1 cup (1 Inch pieces)
  146. Baked Red Potatoes
    48.4mg (12% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  147. Baked Potatoes (with Skin)
    48.4mg (12% DV) in 1 potato medium
  148. Eggnog
    48.3mg (11% DV) in 1 cup
  149. Jackfruit
    47.9mg (11% DV) in 1 cup, sliced
  150. Peas
    47.9mg (11% DV) in 1 cup
  151. Raw Peanuts
    47.7mg (11% DV) in 1 oz
  152. Butternut Squash
    47.6mg (11% DV) in 1 cup, cubes
  153. Soursop
    47.3mg (11% DV) in 1 cup, pulp
  154. Firm Tofu (With Calcium and Magnesium)
    46.6mg (11% DV) in 1/2 cup
  155. Non-fat Yogurt
    46.6mg (11% DV) in 1 cup (8 fl oz)
  156. Shredded Coconut Meat
    46.5mg (11% DV) in 1 cup, shredded
  157. Hazelnuts
    46.3mg (11% DV) in 1 oz (21 whole kernels)
  158. Cooked Scallop Squash
    45.6mg (11% DV) in 1 cup, mashed
  159. Cooked Hubbard Squash
    45.1mg (11% DV) in 1 cup, cubes
  160. Walnuts
    44.9mg (11% DV) in 1 oz (14 halves)
  161. Cooked Podded Peas
    44.8mg (11% DV) in 1 cup
  162. Acorn Squash
    44.8mg (11% DV) in 1 cup, cubes
  163. Nopales
    44.7mg (11% DV) in 1 cup, sliced
  164. Almond Butter
    44.6mg (11% DV) in 1 tbsp
  165. Cassava
    43.3mg (10% DV) in 1 cup
  166. Cooked Summer Squash
    43.2mg (10% DV) in 1 cup, sliced
  167. High Alcohol Beer
    42.6mg (10% DV) in 1 bottle
  168. Purple Passion Fruit Juice
    42mg (10% DV) in 1 cup
  169. Yellow Passion Fruit Juice
    42mg (10% DV) in 1 cup
  170. Low-fat Yogurt
    41.7mg (10% DV) in 1 cup (8 fl oz)
  171. Cooked Snow Peas
    41.6mg (10% DV) in 1 cup
  172. Strawberry Guavas
    41.5mg (10% DV) in 1 cup
  173. Bananas
    40.5mg (10% DV) in 1 cup, sliced
  174. Citronella (lemon Grass)
    40.2mg (10% DV) in 1 cup
  175. Cooked Collards
    39.9mg (10% DV) in 1 cup, chopped
  176. Swamp Cabbage
    39.8mg (9% DV) in 1 cup, chopped
  177. Cooked Taro
    39.6mg (9% DV) in 1 cup, sliced
  178. Nonfat Vanilla Yogurt
    39.2mg (9% DV) in 1 cup (8 fl oz)
  179. Veggie Burgers
    39.2mg (9% DV) in 1 pattie
  180. Cooked Beets
    39.1mg (9% DV) in 1 cup
  181. Baked Potato (no Skin)
    39mg (9% DV) in 1 potato (2-1/3 Inch x 4-3/4 Inch)
  182. Dried Chinese Chestnuts
    38.9mg (9% DV) in 1 oz
  183. Silk (soymilk)
    38.9mg (9% DV) in 1 cup
  184. Kidney Bean Sprouts
    38.6mg (9% DV) in 1 cup
  185. Parsnips
    38.6mg (9% DV) in 1 cup slices
  186. Spinach Egg Noodles (cooked)
    38.4mg (9% DV) in 1 cup
  187. Dry Roasted Pecans
    37.5mg (9% DV) in 1 oz
  188. Almond Paste
    36.9mg (9% DV) in 1 oz
  189. Macadamia Nuts
    36.9mg (9% DV) in 1 oz (10-12 kernels)
  190. Low Fat Fruit Yogurt (with Vitamin D)
    36.8mg (9% DV) in 1 cup (8 fl oz)
  191. Dry Roasted Sunflower Seeds
    36.6mg (9% DV) in 1 oz
  192. Dry Roasted Sunflower Seeds (with Salt)
    36.6mg (9% DV) in 1 oz
  193. Fortified Chocolate Soymilk
    36.5mg (9% DV) in 1 cup
  194. Guavas
    36.3mg (9% DV) in 1 cup
  195. Shredded Coconut Meat (sweetened)
    35.8mg (9% DV) in 1 cup
  196. Cooked Garden Cress
    35.1mg (8% DV) in 1 cup
  197. Lowfat Chocolate Milk
    35mg (8% DV) in 1 cup
  198. Cooked Lentil Sprouts
    35mg (8% DV) in 100 grams
  199. Cooked Savoy Cabbage
    34.8mg (8% DV) in 1 cup, shredded
  200. Cooked Pearled Barley
    34.5mg (8% DV) in 1 cup

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