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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
1
Spinach
- 37% DV (157mg) magnesium
per cup cooked (180g) - 21% DV (87mg)
per 100 grams (3.5 oz) - Nutrition Facts for Cooked Spinach
2
Swiss Chard
- 36% DV (151mg) magnesium
per cup cooked (175g) - 20% DV (86mg)
per 100 grams (3.5 oz) - Nutrition Facts for Cooked Swiss Chard
3
Lima Beans
- 30% DV (126mg) magnesium
per cup cooked (170g) - 18% DV (74mg)
per 100 grams (3.5 oz) - Nutrition Facts for Cooked Lima Beans
4
Acorn Squash
- 21% DV (88mg) magnesium
per cup cooked (205g) - 10% DV (43mg)
per 100 grams (3.5 oz) - Nutrition Facts for Baked Acorn Squash
5
Artichokes (Globe or French)
- 18% DV (77mg) magnesium
in a medium artichoke (128g) - 14% DV (60mg)
per 100 grams (3.5 oz) - Nutrition Facts for Artichokes (Globe Or French)
6
Kale
- 18% DV (74mg) magnesium
per cup cooked (130g) - 14% DV (57mg)
per 100 grams (3.5 oz) - Nutrition Facts for Cooked Scotch Kale
7
Green Peas
- 15% DV (62mg) magnesium
per cup cooked (160g) - 9% DV (39mg)
per 100 grams (3.5 oz) - Nutrition Facts for Cooked Green Peas
8
Okra
- 14% DV (57mg) magnesium
per cup raw (100g) - 14% DV (57mg)
per 100 grams (3.5 oz) - Nutrition Facts for Okra
9
Sweet Corn
- 13% DV (54mg) magnesium
per cup cooked (145g) - 9% DV (37mg)
per 100 grams (3.5 oz) - Nutrition Facts for Yellow Corn Sweet
10
Potatoes
- 12% DV (48mg) magnesium
in a medium potato (173g) - 7% DV (28mg)
per 100 grams (3.5 oz) - Nutrition Facts for Baked Potatoes (With Skin)
See All 200 Vegetables High in Magnesium
Next ➞Even More Magnesium Rich Vegetables
| #1 Taro | 17% DV (70mg) in 1 cup sliced |
| #2 Burdock Root | 12% DV (49mg) in 1 cup |
| #3 Nopales | 11% DV (45mg) in 1 cup sliced |
| #4 Fireweed Leaves | 9% DV (36mg) in 1 cup |
| #5 Sweet Potato Leaves | 7% DV (31mg) in 1 cup chopped |
| #6 Parsley | 7% DV (30mg) in 1 cup chopped |
| #7 Purslane | 7% DV (29mg) in 1 cup |
| #8 Beet Greens | 6% DV (27mg) in 1 cup raw |
| #9 Sweet Potato Leaves | 6% DV (25mg) in 1 cup chopped |
| #10 Garden Cress | 5% DV (19mg) in 1 cup |
| #11 Amaranth Leaves | 4% DV (15mg) in 1 cup |
| #12 Spirulina | 3% DV (14mg) in 1 tbsp |
| #13 Wakame Seaweed | 3% DV (11mg) in 2 tbsp (1/8 cup) |
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From the Nutrient Ranking Tool
- Foods High in Magnesium
- Foods Low in Magnesium
- Vegetables High in Magnesium
- Fruits High in Magnesium
- Vegetarian Foods High in Magnesium
- Nuts High in Magnesium
- Grains High in Magnesium
- Beans High in Magnesium
- Breakfast Cereals High in Magnesium
- Fast Foods High in Magnesium
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.