Top 10 Vegetables Highest in Magnesium

Written by Daisy Whitbread, BSc (Hons) MSc DipIONPowered by USDA Nutrition Data

Last Updated: July 28th, 2021

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.

Table of Contents

Introduction
List of Vegetables High in Magnesium
Printable
Even More Magnesium Rich Vegetables
About the Data
Nutrient Ranking Tool
Related
Feedback
References

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)

Nutrition Facts for Cooked Spinach. (Source)

#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)

#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)

#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)

#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)

#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)

#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)

#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)

#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)

#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

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Even More Magnesium Rich Vegetables

Food	Serving	Magnesium
#1 Taro View (Source)	1 cup sliced	17% DV (70mg)
#2 Burdock Root View (Source)	1 cup	12% DV (49mg)
#3 Nopales View (Source)	1 cup sliced	11% DV (45mg)
#4 Fireweed Leaves View (Source)	1 cup	9% DV (36mg)
#5 Sweet Potato Leaves View (Source)	1 cup chopped	7% DV (31mg)
#6 Parsley View (Source)	per cup	7% DV (30mg)
#7 Purslane View (Source)	1 cup	7% DV (29mg)
#8 Beet Greens View (Source)	per cup fresh	6% DV (27mg)
#9 Sweet Potato Leaves View (Source)	1 cup chopped	6% DV (25mg)
#10 Garden Cress View (Source)	1 cup	5% DV (19mg)
#11 Amaranth Leaves View (Source)	1 cup	4% DV (15mg)
#12 Spirulina View (Source)	1 tbsp	3% DV (14mg)
#13 Wakame Seaweed View (Source)	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.

From the Nutrient Ranking Tool

View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

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Data Sources and References

U.S. Agricultural Research Service Food Data Central

MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more...