Magnesium is found in many vegan foods naturally, and is often added to foods that are fortified.
The recommended daily allowance of magnesium ranges from 310-420 mg for adults (Source).
It’s possible to get your RDA in a single serving if you eat the right foods.
Magnesium deficiency isn’t very common, but when it does occur, it comes with symptoms like loss of appetite, fatigue, nausea, and muscle cramps.
The Best Vegan-Rich Magnesium Foods
Using data from the USDA, I’ve compiled a list of the 30 best whole foods that you can eat to get magnesium.
It does not include processed and pre-packaged foods like cereals that may be fortified with magnesium.
Each magnesium value that you see is per typical serving size, which is also included in a column.
|Food||Serving||Energy (kcal)||Magnesium (mg)|
|Swiss chard||10 leafs||91||389|
|Buckwheat groats||1 cup||567||362|
|Sesame seeds||0.5 cup||413||253|
|Brazil nut||0.5 cup||438||250|
|Sunflower seeds||0.5 cup||409||228|
|Hemp seeds||3 tbsp||166||210|
|Rye grain||1 cup||571||186|
|Pine nuts||0.5 cup||454||169|
|Pumpkin seeds||1 cup||285||168|
|Lima beans||1 cup||209||126|
|Adzuki beans||1 cup||294||120|
|Black beans||1 cup||227||120|
|Wheat flour (whole-grain)||100 g||332||117|
|Chia seeds||3 tbsp||146||100|
|Mung bean||1 cup||212||97|
|Navy beans||1 cup||255||96|
|Macadamia nut||0.5 cup||481||87|
Many adults can meet their RDA with a single serving of swiss chard or buckwheat groats.
But as you can see, a wide variety of types of foods fill out the list. There’s no particular type of food (e.g. legume) that dominates the spots.
Seeds and certain types of nuts (brazil, pine, cashew) have good amounts of magnesium, as do certain grains (oats, rye, amaranth).
Overall, most people don’t need to do anything special to reach their RDA of magnesium. But if you’re worried you’ve been missing some, include any of those top vegan magnesium food sources in your meals and you’ll easily reach your goals.