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Top 10 Vegetables Highest in Magnesium

Written by Daisy Whitbread, MScN
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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

A Bowl of Spinach

#1: Spinach

Magnesium per Cup CookedMagnesium per 100g
37% DV (157mg)21% DV (87mg)
Source: Nutrition Facts for Cooked Spinach
Swiss Chard

#2: Swiss Chard

Magnesium per Cup CookedMagnesium per 100g
36% DV (151mg)20% DV (86mg)
Source: Nutrition Facts for Cooked Swiss Chard
Lima Beans

#3: Lima Beans

Magnesium per Cup CookedMagnesium per 100g
30% DV (126mg)18% DV (74mg)
Source: Nutrition Facts for Cooked Lima Beans
An acorn squash

#4: Acorn Squash

Magnesium per Cup CookedMagnesium per 100g
21% DV (88mg)10% DV (43mg)
Source: Nutrition Facts for Baked Acorn Squash
Artichokes

#5: Artichokes (Globe or French)

Magnesium in a Medium ArtichokeMagnesium per 100g
18% DV (77mg)14% DV (60mg)
Source: Nutrition Facts for Artichokes (Globe Or French)
Leaves of Kale

#6: Kale

Magnesium per Cup CookedMagnesium per 100g
18% DV (74mg)14% DV (57mg)
Source: Nutrition Facts for Cooked Scotch Kale
Green Peas

#7: Green Peas

Magnesium per Cup CookedMagnesium per 100g
15% DV (62mg)9% DV (39mg)
Source: Nutrition Facts for Cooked Green Peas
Sliced Okra

#8: Okra

Magnesium per Cup RawMagnesium per 100g
14% DV (57mg)14% DV (57mg)
Source: Nutrition Facts for Okra
Yellow Sweet Corn

#9: Sweet Corn

Magnesium per Cup CookedMagnesium per 100g
13% DV (54mg)9% DV (37mg)
Source: Nutrition Facts for Yellow Sweet Corn
Potatoes

#10: Potatoes

Magnesium in a Medium PotatoMagnesium per 100g
12% DV (48mg)7% DV (28mg)
Source: Nutrition Facts for Baked Potatoes (With Skin)

See All 200 Vegetables High in Magnesium

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 Parsley1 cup chopped7% DV
(30mg)
#7 Purslane1 cup7% DV
(29mg)
#8 Beet Greens1 cup raw6% 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)

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Data Sources and References

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