Top 10 Vegetables Highest in Magnesium

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

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

Printable One Page Sheet

Click to Print
A printable one-page sheet of the top 10 high magnesium vegetables. Vegetables high in magnesium include spinach, Swiss chard, lima beans, acorn squash, artichokes, kale, peas, okra, sweet corn, and potatoes.

Even More Magnesium Rich Vegetables

FoodServingMagnesium
#1 Taro1 cup sliced17% DV
(70mg)
#2 Burdock Root1 cup12% DV
(49mg)
#3 Nopales1 cup sliced11% DV
(45mg)
#4 Fireweed Leaves1 cup9% DV
(36mg)
#5 Sweet Potato Leaves1 cup chopped7% DV
(31mg)
#6 Parsleyper cup7% DV
(30mg)
#7 Purslane1 cup7% DV
(29mg)
#8 Beet Greensper cup fresh6% DV
(27mg)
#9 Sweet Potato Leaves1 cup chopped6% DV
(25mg)
#10 Garden Cress1 cup5% DV
(19mg)
#11 Amaranth Leaves1 cup4% DV
(15mg)
#12 Spirulina1 tbsp3% DV
(14mg)
#13 Wakame Seaweed2 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 takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts 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.

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

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

Create a free account to get nutrition facts on recipes and meals, track foods, and set custom targets.

feedback

Data Sources and References

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