Top 10 Vegetables Highest in Magnesium

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
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 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

A Bowl of Spinach

#1: Spinach

Magnesium
per Cup Cooked
Magnesium
per 100g
Magnesium
per 200 Calories
157mg
(37% DV)
87mg
(21% DV)
757mg
(180% DV)
Swiss Chard

#2: Swiss Chard

Magnesium
per Cup Cooked
Magnesium
per 100g
Magnesium
per 200 Calories
151mg
(36% DV)
86mg
(20% DV)
860mg
(205% DV)
Lima Beans

#3: Lima Beans

Magnesium
per Cup Cooked
Magnesium
per 100g
Magnesium
per 200 Calories
126mg
(30% DV)
74mg
(18% DV)
120mg
(29% DV)
An acorn squash

#4: Acorn Squash

Magnesium
per Cup Cooked
Magnesium
per 100g
Magnesium
per 200 Calories
88mg
(21% DV)
43mg
(10% DV)
154mg
(37% DV)
Artichokes

#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)
Leaves of Kale

#6: Kale

Magnesium
per Cup Cooked
Magnesium
per 100g
Magnesium
per 200 Calories
74mg
(18% DV)
57mg
(14% DV)
407mg
(97% DV)
Green Peas

#7: Green Peas

Magnesium
per Cup Cooked
Magnesium
per 100g
Magnesium
per 200 Calories
62mg
(15% DV)
39mg
(9% DV)
93mg
(22% DV)
Sliced Okra

#8: Okra

Magnesium
per Cup Raw
Magnesium
per 100g
Magnesium
per 200 Calories
57mg
(14% DV)
57mg
(14% DV)
345mg
(82% DV)
Yellow Sweet Corn

#9: Sweet Corn

Magnesium
per Cup Cooked
Magnesium
per 100g
Magnesium
per 200 Calories
54mg
(13% DV)
37mg
(9% DV)
86mg
(20% DV)
Potatoes

#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

Even More Magnesium Rich Vegetables

FoodServingMagnesium
#1 Taro
(Source)
1 cup sliced17% DV
(70mg)
#2 Burdock Root
(Source)
1 cup12% DV
(49mg)
#3 Nopales
(Source)
1 cup sliced11% DV
(45mg)
#4 Fireweed Leaves
(Source)
1 cup9% DV
(36mg)
#5 Sweet Potato Leaves
(Source)
1 cup chopped7% DV
(31mg)
#6 Parsley
(Source)
1 cup chopped7% DV
(30mg)
#7 Purslane
(Source)
1 cup7% DV
(29mg)
#8 Beet Greens
(Source)
1 cup raw6% DV
(27mg)
#9 Sweet Potato Leaves
(Source)
1 cup chopped6% DV
(25mg)
#10 Garden Cress
(Source)
1 cup5% DV
(19mg)
#11 Amaranth Leaves
(Source)
1 cup4% DV
(15mg)
#12 Spirulina
(Source)
1 tbsp3% DV
(14mg)
#13 Wakame Seaweed
(Source)
2 tbsp (1/8 cup)3% DV
(11mg)

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

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