Table of Contents

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.

Advertisement (Bad ad? How to mute ads)

List of Vegetables High in Magnesium

1 Spinach
A Bowl of Spinach
2 Swiss Chard
Swiss Chard
3 Lima Beans
Lima Beans
4 Acorn Squash
An acorn squash
5 Artichokes (Globe or French)
6 Kale
Leaves of Kale
7 Green Peas
Green Peas
8 Okra
Sliced Okra
9 Sweet Corn
Yellow Sweet Corn
10 Potatoes

See All 200 Vegetables High in Magnesium

Advertisement (Bad ad? How to mute ads)

Even More Magnesium Rich Vegetables

#1 Taro1 cup sliced17% DV
#2 Burdock Root1 cup12% DV
#3 Nopales1 cup sliced11% DV
#4 Fireweed Leaves1 cup9% DV
#5 Sweet Potato Leaves1 cup chopped7% DV
#6 Parsley1 cup chopped7% DV
#7 Purslane1 cup7% DV
#8 Beet Greens1 cup raw6% DV
#9 Sweet Potato Leaves1 cup chopped6% DV
#10 Garden Cress1 cup5% DV
#11 Amaranth Leaves1 cup4% DV
#12 Spirulina1 tbsp3% DV
#13 Wakame Seaweed2 tbsp (1/8 cup)3% DV

Click to View Comments

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

Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
Feedback || Subscribe