Goal-Based Food Ranking

Foods high in magnesium, vegetarian

This guide presents common foods ranked by magnesium from highest concentration to lowest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine.

Ranking Rule

Ranked by magnesium per 100 g, from highest concentration to lowest concentration, for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods.

Foods high in magnesium, vegetarian
Rank	Food	Value (per 100 g)	Per serving
1	Seeds, hemp seed, hulled	700 mg	210 mg (3 tbsp)
2	Seeds, pumpkin seeds (pepitas), raw	499.7 mg	N/A
3	Cocoa, dry powder, unsweetened	499 mg	429.1 mg (1 cup)
4	Soy flour, full-fat, raw	429 mg	360.4 mg (1 cup, stirred)
5	Spices, parsley, dried	400 mg	2 mg (1 tsp)
6	Mothbeans, mature seeds, raw	381 mg	746.8 mg (1 cup)
7	Spices, cumin seed	366 mg	7.7 mg (1 tsp, whole)
8	Nuts, brazilnuts, raw	351.3 mg	N/A
9	Seeds, chia seeds, dried	335 mg	95 mg (1 oz)
10	Spices, coriander seed	330 mg	5.9 mg (1 tsp)