Top Vegan Food High in Magnesium
About Vegan Food and Magnesium
There are quite a number of vegan foods rich in magnesium, and most of this list will provide a significant portion of your recommended daily values.Some of the highest magnesium vegan food include hemp seeds, sage, flaxseeds, brazil nut, dijon mustard, peanut flour, sesame seeds, poppy seeds, chia seeds and pili nut. Other magnesium rich vegan food are cashews, soy flour, almonds, pumpkin seeds, pine nut, wheat germ, cardamom, ginger, lotus seeds and mung bean.
We calculated the top vegan foods for magnesium by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegan foods highest in magnesium.
Hemp Seeds
In 1 cup, hemp seed
has
1120mg of
magnesium, or about
360% of daily values for women and
280% for men.
| Magnesium | |
|---|---|
|
1120mg in 1 cup (160g) |
253mg in
200 Calories (36g) |
|
360%
280%
|
82%
63%
|
Complete nutrition for Hemp Seeds
Sage (ground)
1 tablespoon of sage
contains
8.6mg of
magnesium, or about
3% of daily values for women and
2% for men.
| Magnesium | |
|---|---|
|
8.6mg in 1 tablespoon (2g) |
272mg in
200 Calories (63g) |
|
3%
2%
|
88%
68%
|
Complete nutrition for Sage
Flaxseeds
In 1 cup, flaxseed
has
659mg of
magnesium, or about
210% of daily values for women and
160% for men.
| Magnesium | |
|---|---|
|
659mg in 1 cup (168g) |
147mg in
200 Calories (37g) |
|
210%
160%
|
47%
37%
|
Complete nutrition for Flaxseeds
Brazil Nut (dried)
1 cup of brazil nut
contains
500mg of
magnesium, or about
160% of daily values for women and
130% for men.
| Magnesium | |
|---|---|
|
500mg in 1 cup (133g) |
114mg in
200 Calories (30g) |
|
160%
130%
|
37%
29%
|
Complete nutrition for Brazil Nut
Dijon Mustard (ground)
In 1 tablespoon, dijon mustard
has
23mg of
magnesium, or about
8% of daily values for women and
6% for men.
| Magnesium | |
|---|---|
|
23mg in 1 tablespoon (6.3g) |
146mg in
200 Calories (39g) |
|
8%
6%
|
47%
36%
|
Complete nutrition for Dijon Mustard
Peanut Flour
1 cup of peanut flour
contains
222mg of
magnesium, or about
72% of daily values for women and
56% for men.
| Magnesium | |
|---|---|
|
222mg in 1 cup (60g) |
226mg in
200 Calories (61g) |
|
72%
56%
|
73%
57%
|
Complete nutrition for Peanut Flour
Sesame Seeds
In 1 tablespoon, sesame seed
has
34mg of
magnesium, or about
11% of daily values for women and
8% for men.
| Magnesium | |
|---|---|
|
34mg in 1 tablespoon (9.45g) |
126mg in
200 Calories (35g) |
|
11%
8%
|
41%
32%
|
Complete nutrition for Sesame Seeds
Poppy Seeds
1 teaspoon of poppy seed
contains
9.7mg of
magnesium, or about
3% of daily values for women and
2% for men.
| Magnesium | |
|---|---|
|
9.7mg in 1 teaspoon (2.8g) |
132mg in
200 Calories (38g) |
|
3%
2%
|
43%
33%
|
Complete nutrition for Poppy Seeds
Chia Seeds (dried)
In 1 ounce, chia seed
has
95mg of
magnesium, or about
31% of daily values for women and
24% for men.
| Magnesium | |
|---|---|
|
95mg in 1 ounce (28.35g) |
138mg in
200 Calories (41g) |
|
31%
24%
|
44%
34%
|
Complete nutrition for Chia Seeds
Pili Nut (dried)
1 cup of pili nut
contains
362mg of
magnesium, or about
120% of daily values for women and
91% for men.
| Magnesium | |
|---|---|
|
362mg in 1 cup (120g) |
84mg in
200 Calories (28g) |
|
120%
91%
|
27%
21%
|
Complete nutrition for Pili Nut
Cashews
In 1 ounce, cashew
has
83mg of
magnesium, or about
27% of daily values for women and
21% for men.
| Magnesium | |
|---|---|
|
83mg in 1 ounce (28.35g) |
106mg in
200 Calories (36g) |
|
27%
21%
|
34%
26%
|
Complete nutrition for Cashews
Soy Flour
1 cup of soy flour
contains
251mg of
magnesium, or about
81% of daily values for women and
63% for men.
| Magnesium | |
|---|---|
|
251mg in 1 cup (88g) |
153mg in
200 Calories (54g) |
|
81%
63%
|
49%
38%
|
Complete nutrition for Soy Flour
Almonds
In 1 cup, almond
has
386mg of
magnesium, or about
120% of daily values for women and
97% for men.
| Magnesium | |
|---|---|
|
386mg in 1 cup (143g) |
93mg in
200 Calories (35g) |
|
120%
97%
|
30%
23%
|
Complete nutrition for Almonds
Pumpkin Seeds
1 cup of pumpkin seed
contains
168mg of
magnesium, or about
54% of daily values for women and
42% for men.
| Magnesium | |
|---|---|
|
168mg in 1 cup (64g) |
117mg in
200 Calories (45g) |
|
54%
42%
|
38%
29%
|
Complete nutrition for Pumpkin Seeds
Pine Nut (dried)
In 1 cup, pine nut
has
339mg of
magnesium, or about
110% of daily values for women and
85% for men.
| Magnesium | |
|---|---|
|
339mg in 1 cup (135g) |
75mg in
200 Calories (30g) |
|
110%
85%
|
24%
19%
|
Complete nutrition for Pine Nut
Wheat Germ
1 cup of wheat germ
contains
275mg of
magnesium, or about
89% of daily values for women and
69% for men.
| Magnesium | |
|---|---|
|
275mg in 1 cup (115g) |
133mg in
200 Calories (56g) |
|
89%
69%
|
43%
33%
|
Complete nutrition for Wheat Germ
Cardamom
In 1 cup, cardamom
has
213mg of
magnesium, or about
69% of daily values for women and
53% for men.
| Magnesium | |
|---|---|
|
213mg in 1 cup (92.8g) |
147mg in
200 Calories (64g) |
|
69%
53%
|
48%
37%
|
Complete nutrition for Cardamom
Ginger (ground)
1 tablespoon of ginger
contains
11mg of
magnesium, or about
4% of daily values for women and
3% for men.
| Magnesium | |
|---|---|
|
11mg in 1 tablespoon (5.2g) |
128mg in
200 Calories (60g) |
|
4%
3%
|
41%
32%
|
Complete nutrition for Ginger
Lotus Seeds (dried)
In 1 cup, lotus seed
has
67mg of
magnesium, or about
22% of daily values for women and
17% for men.
| Magnesium | |
|---|---|
|
67mg in 1 cup (32g) |
127mg in
200 Calories (60g) |
|
22%
17%
|
41%
32%
|
Complete nutrition for Lotus Seeds
Mung Bean (raw)
1 cup of mung bean
contains
391mg of
magnesium, or about
130% of daily values for women and
98% for men.
| Magnesium | |
|---|---|
|
391mg in 1 cup (207g) |
109mg in
200 Calories (58g) |
|
130%
98%
|
35%
27%
|
Complete nutrition for Mung Bean