Top 10 Vegetables Highest in Magnesium
Magnesium is an essential mineral required by the body for muscle and nerve function, maintaining heart rhythm, building strong bones, and energy production. The secretion and action of insulin also require magnesium.
Vegetables are an extremely nutrient dense food group and it is therefore no surprise that some vegetables are a good 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
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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 | per cup | 7% DV (30mg) |
| 7 Purslane | 1 cup | 7% DV (29mg) |
| 8 Beet Greens | per cup fresh | 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) |
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The %DV is a general guideline for everyone and accounts for absorption factors. It is the most common target in the U.S. and is the target on the nutrition labels of most products. It is set by the U.S. FDA.
- Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) is a customized target accounting for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
- Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.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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