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 squash. Other magnesium rich vegetables are parsnip, 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.
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
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
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
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
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
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
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
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
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
Squash (cooked)
1 cup of squash
contains
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
Parsnip
In 1 cup, parsnip
has
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
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
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)
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
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
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
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
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
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
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