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)
Nutrition Facts for Cooked Spinach. (Source)
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)
Nutrition Facts for Cooked Swiss Chard. (Source)
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)
Nutrition Facts for Cooked Lima Beans. (Source)
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)
Nutrition Facts for Baked Acorn Squash. (Source)
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)
Nutrition Facts for Artichokes (Globe Or French). (Source)
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)
Nutrition Facts for Cooked Scotch Kale. (Source)
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)
Nutrition Facts for Cooked Green Peas. (Source)
Sliced Okra

#8: Okra

Magnesium
per Cup Raw		Magnesium
per 100g		Magnesium
per 200 Calories
57mg
(14% DV)		57mg
(14% DV)		345mg
(82% DV)
Nutrition Facts for Okra. (Source)
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)
Nutrition Facts for Yellow Sweet Corn. (Source)
Potatoes

#10: Potatoes

Magnesium
in a Medium Potato		Magnesium
per 100g		Magnesium
per 200 Calories
48mg
(12% DV)		28mg
(7% DV)		60mg
(14% DV)
Nutrition Facts for Baked Potatoes (With Skin). (Source)

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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