Top 10 Vegetables Highest in Magnesium

Written by Daisy Whitbread, MScN

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 commong vegetables rich in magnesium.

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List of Vegetables High in Magnesium

A Bowl of Spinach Leaves1. Spinach
1 cup cooked (180g)200 calories (870g)100g
39% DV (157mg)189% DV (757mg)22% DV (87mg)
Leaves of Swiss Chard2. Swiss Chard
1 cup cooked (175g)200 calories (1000g)100g
38% DV (151mg)215% DV (860mg)22% DV (86mg)
Lima beans3. Lima Beans
1 cup cooked (170g)200 calories (163g)100g
31% DV (126mg)30% DV (120mg)19% DV (74mg)
An acorn squash4. Acorn Squash
1 cup cooked (205g)200 calories (357g)100g
22% DV (88mg)38% DV (154mg)11% DV (43mg)
Artichokes5. Artichokes
1 medium (128g)200 calories (426g)100g
19% DV (77mg)64% DV (255mg)15% DV (60mg)
Leaves of Kale6. Kale
1 cup cooked (130g)200 calories (714g)100g
19% DV (74mg)102% DV (407mg)14% DV (57mg)
Green Peas7. Green Peas
1 cup cooked (160g)200 calories (238g)100g
16% DV (62mg)23% DV (93mg)10% DV (39mg)
Sliced Okra8. Okra
1 cup raw (100g)200 calories (606g)100g
14% DV (57mg)86% DV (345mg)14% DV (57mg)
Yellow Sweet Corn9. Sweet Corn
1 cup (145g)200 calories (233g)100g
13% DV (54mg)22% DV (86mg)9% DV (37mg)
Potatoes10. Baked Potato
1 medium (173g)200 calories (215g)100g
12% DV (48mg)15% DV (60mg)7% DV (28mg)
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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 Taro17% DV (70mg) in 1 cup sliced (137g)58% DV (232mg) in 200 calories (455g)
#2 Burdock Root12% DV (49mg) in 1 cup (125g)22% DV (89mg) in 200 calories (227g)
#3 Nopales11% DV (45mg) in 1 cup sliced (86g)163% DV (650mg) in 200 calories (1250g)
#4 Fireweed Leaves9% DV (36mg) in 1 cup (23g)76% DV (303mg) in 200 calories (194g)
#5 Sweet Potato Leaves8% DV (31mg) in 1 cup chopped (64g)59% DV (234mg) in 200 calories (488g)
#6 Parsley8% DV (30mg) in 1 cup chopped (60g)69% DV (278mg) in 200 calories (556g)
#7 Purslane7% DV (29mg) in 1 cup (43g)170% DV (680mg) in 200 calories (1000g)
#8 Beet Greens7% DV (27mg) in 1 cup raw (38g)159% DV (636mg) in 200 calories (909g)
#9 Sweet Potato Leaves6% DV (25mg) in 1 cup chopped (35g)83% DV (333mg) in 200 calories (476g)
#10 Garden Cress5% DV (19mg) in 1 cup (50g)59% DV (238mg) in 200 calories (625g)
#11 Amaranth Leaves4% DV (15mg) in 1 cup (28g)120% DV (478mg) in 200 calories (870g)
#12 Spirulina3% DV (14mg) in 1 tbsp (7g)34% DV (134mg) in 200 calories (69g)
#13 Wakame Seaweed3% DV (11mg) in 2 tbsp (1/8 cup) (10g)119% DV (476mg) in 200 calories (444g)

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Data Sources and References

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