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200 Vegetables Highest in Magnesium

Ranked by a Common Serving Size
420mg Magnesium = 100% DV
  1. Cooked Spinach
    156.6mg (37% DV) in 1 cup
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  2. Cooked Swiss Chard
    150.5mg (36% DV) in 1 cup, chopped
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  3. Cooked Lima Beans
    125.8mg (30% DV) in 1 cup
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  4. Succotash
    101.8mg (24% DV) in 1 cup
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  5. Cooked Beet Greens
    97.9mg (23% DV) in 1 cup (1 Inch pieces)
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  6. Stirfried Soybean Sprouts
    96mg (23% DV) in 100 grams
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  7. Baked Acorn Squash
    88.2mg (21% DV) in 1 cup, cubes
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  8. Canned Lima Beans
    84.3mg (20% DV) in 1 cup
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  9. Cooked Purslane
    77.1mg (18% DV) in 1 cup
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  10. Artichokes (Globe Or French)
    76.8mg (18% DV) in 1 artichoke, medium
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  11. Cooked Scotch Kale
    74.1mg (18% DV) in 1 cup, chopped
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  12. Cooked Nopales
    70mg (17% DV) in 1 cup
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  13. Cooked Tahitian Taro
    69.9mg (17% DV) in 1 cup slices
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  14. Pea Sprouts
    67.2mg (16% DV) in 1 cup
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  15. Vinespinach
    65mg (15% DV) in 100 grams
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  16. Cooked Acorn Squash
    63.7mg (15% DV) in 1 cup, mashed
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  17. Cooked Green Peas
    62.4mg (15% DV) in 1 cup
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  18. Cooked Green Peas (Salted)
    62.4mg (15% DV) in 1 cup
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  19. Mashed Sweet Potatoes
    61.2mg (15% DV) in 1 cup
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  20. Cooked Butternut Squash
    59.5mg (14% DV) in 1 cup, cubes
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  21. Boiled Sweet Potatoes
    59mg (14% DV) in 1 cup, mashed
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  22. Scotch Kale
    59mg (14% DV) in 1 cup, chopped
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  23. Tahitian Taro
    58.8mg (14% DV) in 1 cup slices
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  24. Cooked New Zealand Spinach
    57.6mg (14% DV) in 1 cup, chopped
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  25. Cooked Okra
    57.6mg (14% DV) in 1 cup slices
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  26. Canned Tomato Puree
    57.5mg (14% DV) in 1 cup
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  27. Okra
    57mg (14% DV) in 1 cup
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  28. Cooked Soybean Sprouts
    56.4mg (13% DV) in 1 cup
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  29. Canned Pumpkin
    56.4mg (13% DV) in 1 cup
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  30. Palm Hearts (Canned)
    55.5mg (13% DV) in 1 cup
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  31. Hash Browns
    54.6mg (13% DV) in 1 cup
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  32. Jute Potherb (Molokhiya) (Cooked)
    53.9mg (13% DV) in 1 cup
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  33. Yellow Sweet Corn
    53.7mg (13% DV) in 1 cup
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  34. Cooked Artichokes (Globe Or French)
    52.1mg (12% DV) in 1 cup
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  35. Soybean Sprouts
    50.4mg (12% DV) in 1 cup
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  36. Cooked Burdock Root
    48.8mg (12% DV) in 1 cup (1 Inch pieces)
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  37. Baked Red Potatoes
    48.4mg (12% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
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  38. Baked Potatoes (With Skin)
    48.4mg (12% DV) in 1 potato medium
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  39. Peas
    47.9mg (11% DV) in 1 cup
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  40. Butternut Squash
    47.6mg (11% DV) in 1 cup, cubes
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  41. Cooked Scallop Squash
    45.6mg (11% DV) in 1 cup, mashed
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  42. Cooked Hubbard Squash
    45.1mg (11% DV) in 1 cup, cubes
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  43. Cooked Podded Peas
    44.8mg (11% DV) in 1 cup
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  44. Acorn Squash
    44.8mg (11% DV) in 1 cup, cubes
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  45. Nopales
    44.7mg (11% DV) in 1 cup, sliced
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  46. Cassava
    43.3mg (10% DV) in 1 cup
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  47. Cooked Summer Squash
    43.2mg (10% DV) in 1 cup, sliced
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  48. Cooked Snow Peas
    41.6mg (10% DV) in 1 cup
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  49. Citronella (Lemon Grass)
    40.2mg (10% DV) in 1 cup
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  50. Cooked Collards
    39.9mg (10% DV) in 1 cup, chopped
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  51. Swamp Cabbage
    39.8mg (9% DV) in 1 cup, chopped
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  52. Cooked Taro
    39.6mg (9% DV) in 1 cup, sliced
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  53. Cooked Beets
    39.1mg (9% DV) in 1 cup
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  54. Baked Potato (No Skin)
    39mg (9% DV) in 1 potato (2-1/3 Inch x 4-3/4 Inch)
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  55. Kidney Bean Sprouts
    38.6mg (9% DV) in 1 cup
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  56. Parsnips
    38.6mg (9% DV) in 1 cup slices
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  57. Cooked Okra (Previously Frozen)
    36.8mg (9% DV) in 1/2 cup slices
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  58. Cooked Garden Cress
    35.1mg (8% DV) in 1 cup
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  59. Cooked Lentil Sprouts
    35mg (8% DV) in 100 grams
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  60. Cooked Savoy Cabbage
    34.8mg (8% DV) in 1 cup, shredded
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  61. Taro
    34.3mg (8% DV) in 1 cup, sliced
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  62. Cooked Zucchini
    34.2mg (8% DV) in 1 cup, sliced
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  63. Pickled Beets
    34.1mg (8% DV) in 1 cup slices
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  64. Fiddlehead Ferns
    34mg (8% DV) in 100 grams
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  65. Cooked Pumpkin Flowers
    33.5mg (8% DV) in 1 cup
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  66. Sweet Potatoes
    33.3mg (8% DV) in 1 cup, cubes
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  67. Broccoli (Cooked)
    32.8mg (8% DV) in 1 cup chopped
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  68. Sun-dried Hot Chile Peppers
    32.6mg (8% DV) in 1 cup
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  69. Yautia
    32.4mg (8% DV) in 1 cup, sliced
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  70. Cooked Turnip Greens
    31.7mg (8% DV) in 1 cup, chopped
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  71. Cooked Kohlrabi
    31.4mg (7% DV) in 1 cup slices
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  72. Beets (Raw)
    31.3mg (7% DV) in 1 cup
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  73. Cooked Yellow Snap Beans
    31.3mg (7% DV) in 1 cup
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  74. Brussels Sprouts (Cooked)
    31.2mg (7% DV) in 1 cup
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  75. Celeriac
    31.2mg (7% DV) in 1 cup
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  76. Cooked Sweet Potatoes
    30.8mg (7% DV) in 1 medium (2 Inch dia, 5 Inch long, raw)
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  77. Parsley
    30mg (7% DV) in 1 cup chopped
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  78. Baked Russet Potatoes
    30mg (7% DV) in 100 grams
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  79. Arrowroot
    30mg (7% DV) in 1 cup, sliced
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  80. Boiled Potatoes
    29.9mg (7% DV) in 1 potato (2-1/2 Inch dia, sphere)
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  81. Scallop Squash
    29.9mg (7% DV) in 1 cup slices
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  82. Cooked Swamp Cabbage
    29.4mg (7% DV) in 1 cup, chopped
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  83. Purslane
    29.2mg (7% DV) in 1 cup
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  84. Swiss Chard
    29.2mg (7% DV) in 1 cup
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  85. Cooked Crookneck Summer Squash
    28.8mg (7% DV) in 1 cup, sliced
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  86. Lentil Sprouts
    28.5mg (7% DV) in 1 cup
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  87. Rutabagas (Neeps, Swedes)
    28mg (7% DV) in 1 cup, cubes
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  88. Canned Tomato Paste
    27.7mg (7% DV) in 1/4 cup
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  89. Cooked Sweet White Corn
    27.6mg (7% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
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  90. Sweet White Corn
    27mg (6% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
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  91. Baked Potatoes
    27mg (6% DV) in 100 grams
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  92. Pumpkin Leaves (Cooked)
    27mg (6% DV) in 1 cup
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  93. Cooked Winter Squash
    26.7mg (6% DV) in 1 cup, cubes
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  94. Beet Greens (Raw)
    26.6mg (6% DV) in 1 cup
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  95. Cooked Green Beans (Previously Frozen)
    25.7mg (6% DV) in 1 cup
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  96. Kohlrabi
    25.7mg (6% DV) in 1 cup
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  97. Cooked Red Cabbage
    25.5mg (6% DV) in 1 cup
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  98. Crookneck Summer Squash
    25.4mg (6% DV) in 1 cup sliced
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  99. Asparagus (Cooked)
    25.2mg (6% DV) in 1 cup
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  100. Cooked Dandelion Greens
    25.2mg (6% DV) in 1 cup, chopped
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  101. Green Snap Beans (Raw)
    25mg (6% DV) in 1 cup 1/2 Inch pieces
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  102. Yellow Snap Beans
    25mg (6% DV) in 1 cup 1/2 Inch pieces
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  103. Leeks
    24.9mg (6% DV) in 1 cup
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  104. Jew's Ear
    24.8mg (6% DV) in 1 cup slices
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  105. Cooked Yam
    24.5mg (6% DV) in 1 cup, cubes
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  106. Canned Asparagus
    24.2mg (6% DV) in 1 cup
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  107. Spinach
    23.7mg (6% DV) in 1 cup
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  108. Cooked Kale
    23.4mg (6% DV) in 1 cup, chopped
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  109. Canned Mushrooms
    23.4mg (6% DV) in 1 cup
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  110. Cooked Yellow Sweet Corn
    23.1mg (6% DV) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
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  111. Cooked Onions
    23.1mg (6% DV) in 1 cup
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  112. Serrano Peppers
    23.1mg (6% DV) in 1 cup, chopped
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  113. Cooked Broccoli Raab
    23mg (5% DV) in 1 NLEA serving
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  114. Cooked Parsnips
    22.6mg (5% DV) in 1/2 cup slices
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  115. Cooked Green Snap Beans
    22.5mg (5% DV) in 1 cup
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  116. Cooked Cabbage
    22.5mg (5% DV) in 1 cup
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  117. Zucchini
    22.3mg (5% DV) in 1 cup, chopped
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  118. Sweet Yellow Peppers
    22.3mg (5% DV) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
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  119. Cooked Pumpkin
    22.1mg (5% DV) in 1 cup, mashed
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  120. Hubbard Squash
    22mg (5% DV) in 1 cup, cubes
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  121. Mung Bean Sprouts
    21.8mg (5% DV) in 1 cup
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  122. New Zealand Spinach
    21.8mg (5% DV) in 1 cup, chopped
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  123. Cooked Tomatoes
    21.6mg (5% DV) in 1 cup
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  124. Cooked Malabar Spinach
    21.1mg (5% DV) in 1 cup
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  125. Banana Peppers
    21.1mg (5% DV) in 1 cup
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  126. Kimchi
    21mg (5% DV) in 1 cup
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  127. Dried Fungi Cloud Ears
    20.8mg (5% DV) in 5 pieces
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  128. Cooked Shiitake Mushrooms
    20.3mg (5% DV) in 1 cup pieces
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  129. Brussels Sprouts (Raw)
    20.2mg (5% DV) in 1 cup
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  130. Bitter Melon (Cooked)
    19.8mg (5% DV) in 1 cup (1/2 Inch pieces)
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  131. Dandelion Greens
    19.8mg (5% DV) in 1 cup, chopped
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  132. Savoy Cabbage
    19.6mg (5% DV) in 1 cup, shredded
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  133. Cooked Escarole
    19.5mg (5% DV) in 1 cup
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  134. French Fries
    19.3mg (5% DV) in 10 strip
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  135. Summer Squash
    19.2mg (5% DV) in 1 cup, sliced
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  136. Dried Ancho Peppers
    19.2mg (5% DV) in 1 pepper
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  137. Cooked Chayote
    19.2mg (5% DV) in 1 cup (1 Inch pieces)
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  138. Broccoli
    19.1mg (5% DV) in 1 cup chopped
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  139. Garden Cress
    19mg (5% DV) in 1 cup
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  140. Spirulina
    19mg (5% DV) in 100 grams
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  141. Chinese Broccoli
    19mg (5% DV) in 100 grams
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  142. Asparagus
    18.8mg (4% DV) in 1 cup
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  143. Cooked White Button Mushrooms
    18.7mg (4% DV) in 1 cup pieces
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  144. Pak-choi (Bok Choy) (Cooked)
    18.7mg (4% DV) in 1 cup, shredded
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  145. Lotus Root
    18.6mg (4% DV) in 10 slices (2-1/2 Inch dia)
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  146. Cooked Celeriac
    18.6mg (4% DV) in 1 cup pieces
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  147. Oriental Radishes
    18.6mg (4% DV) in 1 cup slices
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  148. Sauerkraut
    18.5mg (4% DV) in 1 cup
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  149. Cooked Mustard Greens
    18.2mg (4% DV) in 1 cup, chopped
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  150. Cooked Celery
    18mg (4% DV) in 1 cup, diced
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  151. Cooked Chrysanthemum
    18mg (4% DV) in 1 cup (1 Inch pieces)
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  152. Mustard Greens
    17.9mg (4% DV) in 1 cup, chopped
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  153. Cooked Leeks
    17.4mg (4% DV) in 1 leek
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  154. Cooked Green Cauliflower
    17.1mg (4% DV) in 1/5 head
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  155. Cooked Spaghetti Squash
    17.1mg (4% DV) in 1 cup
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  156. Turnip Greens
    17.1mg (4% DV) in 1 cup, chopped
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  157. Cooked Rutabagas (Neeps, Swedes)
    17mg (4% DV) in 1 cup, cubes
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  158. Radish Sprouts
    16.7mg (4% DV) in 1 cup
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  159. Yellow Tomatoes
    16.7mg (4% DV) in 1 cup, chopped
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  160. Mustard Spinach
    16.5mg (4% DV) in 1 cup, chopped
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  161. Tomatoes
    16.4mg (4% DV) in 1 cup cherry tomatoes
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  162. Chrysanthemum Leaves
    16.3mg (4% DV) in 1 cup, chopped
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  163. Winter Squash
    16.2mg (4% DV) in 1 cup, cubes
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  164. Cauliflower
    16.1mg (4% DV) in 1 cup chopped (1/2 Inch pieces)
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  165. Onions
    16mg (4% DV) in 1 cup, chopped
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  166. Cooked Chinese Broccoli
    15.8mg (4% DV) in 1 cup
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  167. Bitter Melon
    15.8mg (4% DV) in 1 cup (1/2 Inch pieces)
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  168. Portobellos (Exposed To Sunlight Or Uv)
    15.7mg (4% DV) in 1 cup sliced
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  169. Cooked Carrots
    15.6mg (4% DV) in 1 cup slices
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  170. Oyster Mushrooms
    15.5mg (4% DV) in 1 cup sliced
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  171. Stewed Tomatoes
    15.2mg (4% DV) in 1 cup
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  172. Snow Peas
    15.1mg (4% DV) in 1 cup, whole
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  173. Green Bell Peppers
    14.9mg (4% DV) in 1 cup, chopped
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  174. Pumpkin Leaves
    14.8mg (4% DV) in 1 cup
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  175. Fennel
    14.8mg (4% DV) in 1 cup, sliced
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  176. Cooked Hawaiin Mountain Yam
    14.5mg (3% DV) in 1 cup, cubes
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  177. Irishmoss Seaweed
    14.4mg (3% DV) in 2 tbsp (1/8 cup)
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  178. Turnips
    14.3mg (3% DV) in 1 cup, cubes
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  179. Sweet Red Bell Peppers
    14.3mg (3% DV) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
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  180. Red Cabbage
    14.2mg (3% DV) in 1 cup, chopped
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  181. Cooked Turnips
    14mg (3% DV) in 1 cup, cubes
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  182. Dried Spirulina Seaweed
    13.7mg (3% DV) in 1 tablespoon
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  183. Cucumber
    13.5mg (3% DV) in 1 cup
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  184. Cooked Green Bell Peppers
    13.5mg (3% DV) in 1 cup, chopped or strips
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  185. Cooked Red Bell Peppers
    13.5mg (3% DV) in 1 cup, strips
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  186. Sweet Onions
    13.3mg (3% DV) in 1 NLEA serving
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  187. Bok Choy
    13.3mg (3% DV) in 1 cup, shredded
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  188. Cooked Oriental Radishes
    13.2mg (3% DV) in 1 cup, sliced
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  189. Chicory Roots
    13.2mg (3% DV) in 1 root
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  190. Cooked Lotus Root
    13.2mg (3% DV) in 1/2 cup
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  191. Green Cauliflower
    12.8mg (3% DV) in 1 cup
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  192. Canned Straw Mushrooms
    12.7mg (3% DV) in 1 cup
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  193. Red Bell Peppers (Cooked)
    12.7mg (3% DV) in 1 cup chopped
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  194. Cooked Mustard Spinach
    12.6mg (3% DV) in 1 cup, chopped
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  195. Morel Mushrooms
    12.5mg (3% DV) in 1 cup
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  196. Green Tomatoes
    12.3mg (3% DV) in 1 medium
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  197. Spaghetti Squash
    12.1mg (3% DV) in 1 cup, cubes
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  198. Kelp Seaweed
    12.1mg (3% DV) in 2 tbsp (1/8 cup)
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  199. White Button Mushrooms (Stir-fried)
    11.9mg (3% DV) in 1 cup sliced
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  200. Radishes
    11.6mg (3% DV) in 1 cup slices
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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