Top 10 Vegetables Highest in Magnesium

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 400mg.

See the top 10 vegetables high in magnesium below, and for more, see the extended list of less commong vegetables rich in magnesium.

List of Vegetables High in Magnesium

1 Spinach

1 cup cooked	200 calories	100g
39% DV (157mg)	189% DV (757mg)	22% DV (87mg)

Nutrition Facts for Cooked Spinach.

2 Swiss Chard

1 cup cooked	200 calories	100g
38% DV (151mg)	215% DV (860mg)	22% DV (86mg)

Nutrition Facts for Swiss Chard.

3 Lima Beans

1 cup cooked	200 calories	100g
31% DV (126mg)	30% DV (120mg)	19% DV (74mg)

Nutrition Facts for Cooked Lima Beans.

4 Acorn Squash

1 cup cooked	200 calories	100g
22% DV (88mg)	38% DV (154mg)	11% DV (43mg)

Nutrition Facts for Baked Acorn Squash.

5 Artichokes

1 medium	200 calories	100g
19% DV (77mg)	64% DV (255mg)	15% DV (60mg)

Nutrition Facts for Artichokes (Globe or French).

6 Kale

1 cup cooked	200 calories	100g
19% DV (74mg)	102% DV (407mg)	14% DV (57mg)

Nutrition Facts for Kale.

7 Green Peas

1 cup cooked	200 calories	100g
16% DV (62mg)	23% DV (93mg)	10% DV (39mg)

Nutrition Facts for Green Peas (Cooked).

8 Okra

1 cup raw	200 calories	100g
14% DV (57mg)	86% DV (345mg)	14% DV (57mg)

Nutrition Facts for Okra.

9 Sweet Corn

1 cup	200 calories	100g
13% DV (54mg)	22% DV (86mg)	9% DV (37mg)

Nutrition Facts for Yellow Sweet Corn.

10 Baked Potato

1 medium	200 calories	100g
12% DV (48mg)	15% DV (60mg)	7% DV (28mg)

Nutrition Facts for Baked Potatoes (With Skin).