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.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Hemp Seeds

image of 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)

image of sage

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

image of 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)

image of brazil nut

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)

image of dijon mustard

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

image of 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

image of 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

image of 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)

image of chia seeds

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)

image of pili nut

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

image of 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

image of 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

image of 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

image of 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)

image of pine nut

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

image of 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

image of 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)

image of ginger

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)

image of lotus seeds

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)

image of mung bean

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


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