Top Vegetarian Food High in Magnesium

About Vegetarian Food and Magnesium

There are quite a number of vegetarian foods rich in magnesium, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest magnesium vegetarian food include hemp seeds, cocoa powder, sage, flaxseeds, peanut flour, dijon mustard, sesame seeds, chia seeds, bittersweet chocolate and cashews. Other magnesium rich vegetarian food are soy flour, almonds, pumpkin seeds, pine nut, wheat germ, cardamom, ginger, mung bean, peanuts and oats.

We calculated the top vegetarian 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 vegetarian 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 tbsp, hemp seed has 70mg of magnesium, or about 23% of daily values for women and 18% for men.
Magnesium
70mg in
1 tbsp (10g)
253mg in
200 Calories (36g)
23%
18%
82%
63%
Complete nutrition for Hemp Seeds

Cocoa Powder

image of cocoa powder

1 cup of cocoa powder contains 429mg of magnesium, or about 140% of daily values for women and 110% for men.
Magnesium
429mg in
1 cup (86g)
438mg in
200 Calories (88g)
140%
110%
140%
110%
Complete nutrition for Cocoa Powder

Sage (ground)

image of sage

In 1 tbsp, sage has 8.6mg of magnesium, or about 3% of daily values for women and 2% for men.
Magnesium
8.6mg in
1 tbsp (2g)
272mg in
200 Calories (63g)
3%
2%
88%
68%
Complete nutrition for Sage

Flaxseeds

image of flaxseeds

1 cup of flaxseed contains 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

Peanut Flour

image of peanut flour

In 1 cup, peanut flour has 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

Dijon Mustard (ground)

image of dijon mustard

1 tbsp of dijon mustard contains 23mg of magnesium, or about 8% of daily values for women and 6% for men.
Magnesium
23mg in
1 tbsp (6.3g)
146mg in
200 Calories (39g)
8%
6%
47%
36%
Complete nutrition for Dijon Mustard

Sesame Seeds

image of sesame seeds

In 1 tbsp, sesame seed has 34mg of magnesium, or about 11% of daily values for women and 8% for men.
Magnesium
34mg in
1 tbsp (9.45g)
126mg in
200 Calories (35g)
11%
8%
41%
32%
Complete nutrition for Sesame Seeds

Chia Seeds (dried)

image of chia seeds

1 oz of chia seed contains 95mg of magnesium, or about 31% of daily values for women and 24% for men.
Magnesium
95mg in
1 oz (28.35g)
138mg in
200 Calories (41g)
31%
24%
44%
34%
Complete nutrition for Chia Seeds

Bittersweet Chocolate

image of bittersweet chocolate

In 1 tsp, bittersweet chocolate has 9mg of magnesium, or about 3% of daily values for women and 2% for men.
Magnesium
9mg in
1 tsp (2.75g)
102mg in
200 Calories (31g)
3%
2%
33%
25%
Complete nutrition for Bittersweet Chocolate

Cashews

image of cashews

1 oz of cashew contains 83mg of magnesium, or about 27% of daily values for women and 21% for men.
Magnesium
83mg in
1 oz (28.35g)
106mg in
200 Calories (36g)
27%
21%
34%
26%
Complete nutrition for Cashews

Soy Flour

image of soy flour

In 1 cup, soy flour has 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

1 cup of almond contains 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

In 1 cup, pumpkin seed has 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

1 cup of pine nut contains 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

In 1 cup, wheat germ has 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

1 cup of cardamom contains 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

In 1 tbsp, ginger has 11mg of magnesium, or about 4% of daily values for women and 3% for men.
Magnesium
11mg in
1 tbsp (5.2g)
128mg in
200 Calories (60g)
4%
3%
41%
32%
Complete nutrition for Ginger

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

Peanuts

image of peanuts

In 1 cup, peanut has 260mg of magnesium, or about 84% of daily values for women and 65% for men.
Magnesium
260mg in
1 cup (146g)
61mg in
200 Calories (34g)
84%
65%
20%
15%
Complete nutrition for Peanuts

Oats

image of oats

1 cup of oat contains 276mg of magnesium, or about 89% of daily values for women and 69% for men.
Magnesium
276mg in
1 cup (156g)
91mg in
200 Calories (51g)
89%
69%
29%
23%
Complete nutrition for Oats


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