Top Vegetables High in Magnesium

About Vegetables and Magnesium

There are quite a number of vegetables rich in magnesium, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest magnesium vegetables include spinach, edamame, artichoke, lima beans, okra, sprouted peas, parsley, radish sprouts, peas and parsnip. Other magnesium rich vegetables are squash, leeks, alfalfa sprouts, yellow corn, sweet potatoes, green bean, poi, beets, pumpkin puree and russet potato.

We calculated the top vegetables for magnesium by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegetables highest in magnesium.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Spinach

image of spinach

In 1 cup, spinach has 24mg of magnesium, or about 8% of daily values for women and 6% for men.
Magnesium
24mg in
1 cup (30g)
687mg in
200 Calories (870g)
8%
6%
220%
170%
Complete nutrition for Spinach

Edamame

image of edamame

1 cup of edamame contains 99mg of magnesium, or about 32% of daily values for women and 25% for men.
Magnesium
99mg in
1 cup (155g)
106mg in
200 Calories (165g)
32%
25%
34%
26%
Complete nutrition for Edamame

Artichoke

image of artichoke

1 artichoke has 97mg of magnesium, or about 31% of daily values for women and 24% for men.
Magnesium
97mg in
1 artichoke (162g)
255mg in
200 Calories (426g)
31%
24%
82%
64%
Complete nutrition for Artichoke

Lima Beans

image of lima beans

1 cup of lima bean contains 90mg of magnesium, or about 29% of daily values for women and 23% for men.
Magnesium
90mg in
1 cup (156g)
103mg in
200 Calories (177g)
29%
23%
33%
26%
Complete nutrition for Lima Beans

Okra

image of okra

In 1 cup, okra has 57mg of magnesium, or about 18% of daily values for women and 14% for men.
Magnesium
57mg in
1 cup (100g)
345mg in
200 Calories (606g)
18%
14%
110%
86%
Complete nutrition for Okra

Sprouted Peas

image of sprouted peas

1 cup of sprouted pea contains 67mg of magnesium, or about 22% of daily values for women and 17% for men.
Magnesium
67mg in
1 cup (120g)
90mg in
200 Calories (161g)
22%
17%
29%
23%
Complete nutrition for Sprouted Peas

Parsley

image of parsley

In 1 cup, parsley has 30mg of magnesium, or about 10% of daily values for women and 8% for men.
Magnesium
30mg in
1 cup (60g)
278mg in
200 Calories (556g)
10%
8%
90%
69%
Complete nutrition for Parsley

Radish Sprouts

image of radish sprouts

1 cup of radish sprout contains 17mg of magnesium, or about 5% of daily values for women and 4% for men.
Magnesium
17mg in
1 cup (38g)
205mg in
200 Calories (465g)
5%
4%
66%
51%
Complete nutrition for Radish Sprouts

Peas

image of peas

In 1 cup, pea has 48mg of magnesium, or about 15% of daily values for women and 12% for men.
Magnesium
48mg in
1 cup (145g)
81mg in
200 Calories (247g)
15%
12%
26%
20%
Complete nutrition for Peas

Parsnip

image of parsnip

1 cup of parsnip contains 39mg of magnesium, or about 12% of daily values for women and 10% for men.
Magnesium
39mg in
1 cup (133g)
77mg in
200 Calories (267g)
12%
10%
25%
19%
Complete nutrition for Parsnip

Squash (cooked)

image of squash

In 1 cup, squash has 59mg of magnesium, or about 19% of daily values for women and 15% for men.
Magnesium
59mg in
1 cup (205g)
145mg in
200 Calories (500g)
19%
15%
47%
36%
Complete nutrition for Squash

Leeks

image of leeks

1 cup of leek contains 25mg of magnesium, or about 8% of daily values for women and 6% for men.
Magnesium
25mg in
1 cup (89g)
92mg in
200 Calories (328g)
8%
6%
30%
23%
Complete nutrition for Leeks

Alfalfa Sprouts

image of alfalfa sprouts

In 1 cup, alfalfa sprout has 8.9mg of magnesium, or about 3% of daily values for women and 2% for men.
Magnesium
8.9mg in
1 cup (33g)
235mg in
200 Calories (870g)
3%
2%
76%
59%
Complete nutrition for Alfalfa Sprouts

Yellow Corn (cooked)

image of yellow corn

1 ear of yellow corn contains 23mg of magnesium, or about 7% of daily values for women and 6% for men.
Magnesium
23mg in
1 ear (89g)
54mg in
200 Calories (208g)
7%
6%
17%
14%
Complete nutrition for Yellow Corn

Sweet Potatoes

image of sweet potatoes

In 1 cup, sweet potato has 33mg of magnesium, or about 11% of daily values for women and 8% for men.
Magnesium
33mg in
1 cup (133g)
58mg in
200 Calories (233g)
11%
8%
19%
15%
Complete nutrition for Sweet Potatoes

Green Bean

image of green bean

1 cup of green bean contains 25mg of magnesium, or about 8% of daily values for women and 6% for men.
Magnesium
25mg in
1 cup (100g)
161mg in
200 Calories (645g)
8%
6%
52%
40%
Complete nutrition for Green Bean

Poi

image of poi

In 1 cup, poi has 58mg of magnesium, or about 19% of daily values for women and 14% for men.
Magnesium
58mg in
1 cup (240g)
43mg in
200 Calories (179g)
19%
14%
14%
11%
Complete nutrition for Poi

Beets

image of beets

1 cup of beet contains 31mg of magnesium, or about 10% of daily values for women and 8% for men.
Magnesium
31mg in
1 cup (136g)
107mg in
200 Calories (465g)
10%
8%
35%
27%
Complete nutrition for Beets

Pumpkin Puree

image of pumpkin puree

In 1 cup, pumpkin puree has 56mg of magnesium, or about 18% of daily values for women and 14% for men.
Magnesium
56mg in
1 cup (245g)
135mg in
200 Calories (588g)
18%
14%
44%
34%
Complete nutrition for Pumpkin Puree

Russet Potato

image of russet potato

1 cup of russet potato contains 35mg of magnesium, or about 11% of daily values for women and 9% for men.
Magnesium
35mg in
1 cup (150g)
58mg in
200 Calories (253g)
11%
9%
19%
15%
Complete nutrition for Russet Potato


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