Top 10 Vegetables Highest in Magnesium

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 400mg.

See the top 10 vegetables high in magnesium below, and for more, see the extended list of less common vegetables rich in magnesium.

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List of Vegetables High in Magnesium

A Bowl of Spinach 1 Spinach
  • 39% DV (157mg) magnesium per cup cooked
  • 189% DV (757mg) per 200 calorie serving
  • 22% DV (87mg) per 100 grams (3.5 oz)
Swiss Chard 2 Swiss Chard
  • 38% DV (151mg) magnesium per cup cooked
  • 215% DV (860mg) per 200 calorie serving
  • 22% DV (86mg) per 100 grams (3.5 oz)
Lima Beans 3 Lima Beans
  • 31% DV (126mg) magnesium per cup cooked
  • 30% DV (120mg) per 200 calorie serving
  • 19% DV (74mg) per 100 grams (3.5 oz)
An acorn squash 4 Acorn Squash
  • 22% DV (88mg) magnesium per cup cooked
  • 38% DV (154mg) per 200 calorie serving
  • 11% DV (43mg) per 100 grams (3.5 oz)
Artichokes 5 Artichokes (Globe or French)
  • 19% DV (77mg) magnesium in a medium artichoke
  • 64% DV (255mg) per 200 calorie serving
  • 15% DV (60mg) per 100 grams (3.5 oz)
Leaves of Kale 6 Kale
  • 19% DV (74mg) magnesium per cup cooked
  • 102% DV (407mg) per 200 calorie serving
  • 14% DV (57mg) per 100 grams (3.5 oz)
Green Peas 7 Green Peas
  • 16% DV (62mg) magnesium per cup cooked
  • 23% DV (93mg) per 200 calorie serving
  • 10% DV (39mg) per 100 grams (3.5 oz)
Sliced Okra 8 Okra
  • 14% DV (57mg) magnesium per cup raw
  • 86% DV (345mg) per 200 calorie serving
  • 14% DV (57mg) per 100 grams (3.5 oz)
Yellow Sweet Corn 9 Sweet Corn
  • 13% DV (54mg) magnesium per cup cooked
  • 22% DV (86mg) per 200 calorie serving
  • 9% DV (37mg) per 100 grams (3.5 oz)
Potatoes 10 Potatoes
  • 12% DV (48mg) magnesium in a medium potato
  • 15% DV (60mg) per 200 calorie serving
  • 7% DV (28mg) per 100 grams (3.5 oz)

See All 200 Vegetables High in Magnesium

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Magnesium is an essential mineral needed for basic human functions such as blood glucose control, blood pressure regulation, and nerve functioning. 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 400mg.

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 8% DV (31mg) in 1 cup chopped
#6 Parsley 8% DV (30mg) in 1 cup chopped
#7 Purslane 7% DV (29mg) in 1 cup
#8 Beet Greens 7% 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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Data Sources and References

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