Top 10 Vegetables Highest in Magnesium
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Magnesium is an essential mineral needed for basic human functions such as blood glucose control, blood pressure regulation, and nerve functioning.
Vegetables are, without question, the most nutrient dense food group and it is no surprise that they are also a great source of magnesium.
Vegetables high in magnesium include spinach, swiss chard, lima beans, acorn squash, artichokes, kale, peas, okra, sweet corn, and potatoes. The daily value (%DV) for magnesium is 420mg.
See the top 10 vegetables high in magnesium below, and for more, see the extended list of less common vegetables rich in magnesium.
List of Vegetables High in Magnesium
#1: Spinach
| Magnesium per Cup Cooked | Magnesium per 100g | Magnesium per 200 Calories |
|---|---|---|
| 157mg (37% DV) | 87mg (21% DV) | 757mg (180% DV) |
#2: Swiss Chard
| Magnesium per Cup Cooked | Magnesium per 100g | Magnesium per 200 Calories |
|---|---|---|
| 151mg (36% DV) | 86mg (20% DV) | 860mg (205% DV) |
#3: Lima Beans
| Magnesium per Cup Cooked | Magnesium per 100g | Magnesium per 200 Calories |
|---|---|---|
| 126mg (30% DV) | 74mg (18% DV) | 120mg (29% DV) |
#4: Acorn Squash
| Magnesium per Cup Cooked | Magnesium per 100g | Magnesium per 200 Calories |
|---|---|---|
| 88mg (21% DV) | 43mg (10% DV) | 154mg (37% DV) |
#5: Artichokes (Globe or French)
| Magnesium in a Medium Artichoke | Magnesium per 100g | Magnesium per 200 Calories |
|---|---|---|
| 77mg (18% DV) | 60mg (14% DV) | 255mg (61% DV) |
#6: Kale
| Magnesium per Cup Cooked | Magnesium per 100g | Magnesium per 200 Calories |
|---|---|---|
| 74mg (18% DV) | 57mg (14% DV) | 407mg (97% DV) |
#7: Green Peas
| Magnesium per Cup Cooked | Magnesium per 100g | Magnesium per 200 Calories |
|---|---|---|
| 62mg (15% DV) | 39mg (9% DV) | 93mg (22% DV) |
#8: Okra
| Magnesium per Cup Raw | Magnesium per 100g | Magnesium per 200 Calories |
|---|---|---|
| 57mg (14% DV) | 57mg (14% DV) | 345mg (82% DV) |
#9: Sweet Corn
| Magnesium per Cup Cooked | Magnesium per 100g | Magnesium per 200 Calories |
|---|---|---|
| 54mg (13% DV) | 37mg (9% DV) | 86mg (20% DV) |
#10: Potatoes
| Magnesium in a Medium Potato | Magnesium per 100g | Magnesium per 200 Calories |
|---|---|---|
| 48mg (12% DV) | 28mg (7% DV) | 60mg (14% DV) |
See All 200 Vegetables High in Magnesium
Next ➞Even More Magnesium Rich Vegetables
| Food | Serving | Magnesium |
|---|---|---|
| #1 Taro | 1 cup sliced | 17% DV (70mg) |
| #2 Burdock Root | 1 cup | 12% DV (49mg) |
| #3 Nopales | 1 cup sliced | 11% DV (45mg) |
| #4 Fireweed Leaves | 1 cup | 9% DV (36mg) |
| #5 Sweet Potato Leaves | 1 cup chopped | 7% DV (31mg) |
| #6 Parsley | 1 cup chopped | 7% DV (30mg) |
| #7 Purslane | 1 cup | 7% DV (29mg) |
| #8 Beet Greens | 1 cup raw | 6% DV (27mg) |
| #9 Sweet Potato Leaves | 1 cup chopped | 6% DV (25mg) |
| #10 Garden Cress | 1 cup | 5% DV (19mg) |
| #11 Amaranth Leaves | 1 cup | 4% DV (15mg) |
| #12 Spirulina | 1 tbsp | 3% DV (14mg) |
| #13 Wakame Seaweed | 2 tbsp (1/8 cup) | 3% DV (11mg) |
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From the Nutrient Ranking Tool
- Foods High in Magnesium
- Foods Low in Magnesium
- Vegetables High in Magnesium
- Fruits High in Magnesium
- Vegetarian Foods High in Magnesium
- Nuts High in Magnesium
- Grains High in Magnesium
- Beans High in Magnesium
- Dairy High in Magnesium
- Breakfast Cereals High in Magnesium
- Fast Foods High in Magnesium
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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