Magnesium Sources for Vegans

If you’d like to boost your magnesium intake while sticking to a plant-based diet, this overview of magnesium sources for vegans has got you covered.

Nutritious Vegan Magnesium Sources

Magnesium is an element that’s crucial for various bodily functions. It plays a key role in enzyme activity, energy production, and the synthesis of nucleic acids and proteins.

Luckily, there are so many delicious plant-based foods that are loaded with magnesium. So if you’d like to boost your intake of this essential element, here’s a list of the top magnesium sources for vegans:

1. Pumpkin Seeds

Shelled pumpkin seeds on a white plate.
Pumpkin Seeds

Pumpkin seeds are an excellent option for vegans looking for magnesium sources. These small, nutrient-dense seeds contribute to the recommended daily intake of this essential mineral.

Beyond magnesium, pumpkin seeds offer other nutritional benefits, including being a good source of plant-based protein, nutritious fats, and fiber. Try sprinkling some pumpkin seeds on salads or soups. Or enjoy them on their own as a snack.

Pumpkin Seeds Magnesium Content

According to the USDA National Nutrient Database, pumpkin seeds contain 500 mg of magnesium per 100g.

2. Spinach

Spinach is another good vegan source of magnesium. This nutrient-rich vegetable not only delivers a considerable dose of magnesium but also offers a plethora of vitamins and antioxidants. Whether enjoyed in salads, smoothies, or as a side dish, incorporating spinach into daily meals is a delicious way for vegans to meet their magnesium requirements.

Spinach Magnesium Content

According to the USDA National Nutrient Database, spinach contains 93 mg of magnesium per 100g.

3. Chia Seeds

Chia seeds are an excellent vegan source of magnesium. These tiny seeds are not only rich in magnesium but also boast high levels of omega-3 fatty acids, fiber, and antioxidants.

Vegans can easily incorporate chia seeds into their meals by sprinkling them on cereals, coconut yogurt, or blending them into smoothies.

Chia Seeds Magnesium Content

According to the USDA National Nutrient Database, chia seeds contain 335 mg of magnesium per 100g.

4. Almonds

Almonds are one of my favorite magnesium sources for vegans. Packed with essential nutrients, almonds are a convenient and portable magnesium-rich snack. Whether enjoyed on their own, added to salads, or blended into almond butter, these nutritious nuts are a great way for vegans to meet their magnesium requirements.

Almonds Magnesium Content

According to the USDA National Nutrient Database, raw whole almonds contain 258mg of magnesium per 100 g.

5. Cashews

Cashews on a white plate.
Cashews

Cashews are another good vegan source of magnesium. Enjoy them as a snack, sprinkle them on salads, or blend them into creamy cashew butter. They’re also delicious in creamy vegan sauces or desserts like vegan cheesecake or chocolate mousse.

Cashews Magnesium Content

According to the USDA National Nutrient Database, raw cashews contain 251 mg of magnesium per 100g.

6. Quinoa

Quinoa, an ancient grain hailed for its nutritional richness, is an excellent vegan source of magnesium. This grain provides a good amount of magnesium plus fiber and various vitamins and minerals. It’s also a complete source of plant-based protein. Use it as a base for salads, incorporate it into hearty bowls, or enjoyed it as a simple, magnesium-rich side dish.

Quinoa Magnesium Content

According to the USDA National Nutrient Database, cooked quinoa contains 64 mg of magnesium per 100g.

7. Dark Chocolate (with high cocoa content)

Shards of dark chocolate on a white plate.
Dark Chocolate

Dark chocolate is one of my favorite magnesium sources for vegans. Including moderate amounts of high-cocoa dark chocolate in a vegan diet is a delicious and nutrient-dense way to meet your magnesium requirements.

Dark Chocolate Magnesium Content

According to the USDA National Nutrient Database, dark chocolate with 70-85% cocoa solids contains 228 mg of magnesium per 100g.

8. Black Beans

Black beans, are an excellent vegan source of magnesium. Whether incorporated into soups, salads, or as a filling for tacos, black beans are a delicious way for vegans to boost their magnesium intake.

Black Beans Magnesium Content

According to the USDA National Nutrient Database, dry black beans contain 180 mg of magnesium per 100g.

9. Edamame

Edamame, young and green soybeans, are a nutritious vegan source of magnesium. I like to enjoy them as a snack or add them to salads or plant-based stir fries.

Edamame Magnesium Content

According to the USDA National Nutrient Database, cooked edamame contains 64 mg of magnesium per 100g.

10. Tofu

Tofu, a protein-rich staple in plant-based diets, is another one of my favorite vegan sources of magnesium. This nutrient-dense soy product not only adds a substantial amount of magnesium to a vegan diet but also contributes essential amino acids, iron, and calcium.

Tofu Magnesium Content

According to the USDA National Nutrient Database, firm tofu contains 58 mg of magnesium per 100g.

11. Hemp Seeds

Hemp seeds, tiny nutritional powerhouses, are a great vegan source of magnesium. Adding hemp seeds to salads, smoothies, or cereal is an easy way for vegans to boost their magnesium intake.

Hemp Seeds Magnesium Content

According to the USDA National Nutrient Database, hulled hemp seeds contain 700 mg of magnesium per 100g.

12. Sunflower Seeds

Sunflower seeds are another good vegan source of magnesium. Whether enjoyed as a crunchy snack, added to salads, or incorporated into baked goods like muffins, sunflower seeds are another flavorful and convenient way for vegans to boost their magnesium intake.

Sunflower Seeds Magnesium Content

According to the USDA National Nutrient Database, raw sunflower seeds contain 302 mg of magnesium per 100g.

13. Brown Rice

Brown rice is another nutritious vegan source of magnesium. Not only is brown rice a substantial contributor to meeting daily magnesium needs on a plant-based diet, it’s also an excellent source of fiber, essential nutrients, and complex carbohydrates.

Brown Rice Magnesium Content

According to the USDA National Nutrient Database, cooked brown rice contains 39 mg of magnesium per 100g.

14. Oats

A pile of rolled oats on a white plate.
Oats

Oats are a nutrient-dense and hearty vegan source of magnesium. Beyond their magnesium content, oats offer other nutritional benefits including soluble fiber, which supports digestion and helps regulate cholesterol levels. Oats can be used in a variety of plant-based dishes such as oatmeal, smoothies, and energy bars.

Oats Magnesium Content

According to the USDA National Nutrient Database, rolled oats contain 126 mg of magnesium per 100g.

15. Pine Nuts

Pine nuts, with their delicate flavor and buttery texture, are another tasty vegan source of magnesium. In addition to magnesium, pine nuts provide monounsaturated fats, protein, and many essential vitamins and minerals. Try toasting them and sprinkling them over salads or blending them into pesto.

Pine Nuts Magnesium Content

According to the USDA National Nutrient Database, raw pine nuts contain 206 mg of magnesium per 100g.

Vegan Magnesium-Rich Recipes

If you’re looking for some magnesium-packed, plant-based recipes to try, here’s a few yummy ones to get you started:

1. Dark Chocolate Covered Pumpkin Seeds

Chocolate covered pumpkin seeds on a white plate.
Dark Chocolate Covered Pumpkin Seeds

These delicious dark chocolate covered pumpkin seed clusters are a magnesium-rich treat. Dark Chocolate Covered Pumpkin Seeds Recipe

2. Vegan Oat Flour Pancakes

Three vegan oat flour pancakes with blackberries and maple syrup.
Vegan Oat Flour Pancakes

These delicious plant-based oat pancakes are perfect for a hearty, magnesium-rich breakfast. Vegan Oat Flour Pancakes Recipe

3. Vegan Spinach Artichoke Dip

A bowl of gluten-free dairy-free spinach artichoke dip next to a plate of crackers.
Vegan Spinach Artichoke Dip

This luscious dip is loaded with flavor (and magnesium!). Vegan Spinach Artichoke Dip Recipe

Wrapping Up: Vegan Magnesium Sources

Consider adding some of these items to your grocery list and try out some new recipes. These magnesium sources for vegans make it possible to meet your daily requirements for this essential element while enjoying delicious, nutrient-rich foods.

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