The Top 30 Vegan Magnesium Sources

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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).

magnesium rda chart

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
Oats 1 cup 607 276
Spinach 1 bunch 78 269
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
Cashew 0.5 cup 393 178
Pine nuts 0.5 cup 454 169
Pumpkin seeds 1 cup 285 168
Amaranth 1 cup 251 160
Almonds 1/2 cup 313 146
Lima beans 1 cup 209 126
Peanuts 0.5 cup 414 123
Adzuki beans 1 cup 294 120
Black beans 1 cup 227 120
Quinoa 1 cup 222 118
Wheat flour (whole-grain) 100 g 332 117
Hazelnut 0.5 cup 424 110
Soybeans 1 cup 254 108
Chia seeds 3 tbsp 146 100
Artichoke 1 large 76 97
Mung bean 1 cup 212 97
Plantain 1 plantain 329 97
Navy beans 1 cup 255 96
Walnut 0.5 cup 383 92
Durian 0.5 durian 442 90
Macadamia nut 0.5 cup 481 87
Cowpeas 1 cup 160 86

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.

About the author

Dale C.

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance writer. Trying to do my small part in making the world better by writing about the wonderful world of veganism.

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