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200 Vegetables Highest in Magnesium

Ranked by a serving size.

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420mg Magnesium = 100% DV
  1. Cooked Spinach
    156.6mg (37% DV) in 1 cup
  2. Cooked Swiss Chard
    150.5mg (36% DV) in 1 cup, chopped
  3. Cooked Lima Beans
    125.8mg (30% DV) in 1 cup
  4. Succotash
    101.8mg (24% DV) in 1 cup
  5. Cooked Beet Greens
    97.9mg (23% DV) in 1 cup (1 Inch pieces)
  6. Stirfried Soybean Sprouts
    96mg (23% DV) in 100 grams
  7. Baked Acorn Squash
    88.2mg (21% DV) in 1 cup, cubes
  8. Canned Lima Beans
    84.3mg (20% DV) in 1 cup
  9. Cooked Purslane
    77.1mg (18% DV) in 1 cup
  10. Artichokes (Globe Or French)
    76.8mg (18% DV) in 1 artichoke, medium
  11. Cooked Scotch Kale
    74.1mg (18% DV) in 1 cup, chopped
  12. Cooked Nopales
    70mg (17% DV) in 1 cup
  13. Cooked Tahitian Taro
    69.9mg (17% DV) in 1 cup slices
  14. Pea Sprouts
    67.2mg (16% DV) in 1 cup
  15. Vinespinach
    65mg (15% DV) in 100 grams
  16. Cooked Acorn Squash
    63.7mg (15% DV) in 1 cup, mashed
  17. Cooked Green Peas
    62.4mg (15% DV) in 1 cup
  18. Green Peas (Cooked)
    62.4mg (15% DV) in 1 cup
  19. Mashed Sweet Potatoes
    61.2mg (15% DV) in 1 cup
  20. Cooked Butternut Squash
    59.5mg (14% DV) in 1 cup, cubes
  21. Boiled Sweet Potatoes
    59mg (14% DV) in 1 cup, mashed
  22. Scotch Kale
    59mg (14% DV) in 1 cup, chopped
  23. Tahitian Taro
    58.8mg (14% DV) in 1 cup slices
  24. Cooked New Zealand Spinach
    57.6mg (14% DV) in 1 cup, chopped
  25. Cooked Okra
    57.6mg (14% DV) in 1 cup slices
  26. Canned Tomato Puree
    57.5mg (14% DV) in 1 cup
  27. Okra
    57mg (14% DV) in 1 cup
  28. Cooked Soybean Sprouts
    56.4mg (13% DV) in 1 cup
  29. Canned Pumpkin
    56.4mg (13% DV) in 1 cup
  30. Palm Hearts (Canned)
    55.5mg (13% DV) in 1 cup
  31. Hash Browns
    54.6mg (13% DV) in 1 cup
  32. Jute Potherb (Molokhiya) (Cooked)
    53.9mg (13% DV) in 1 cup
  33. Yellow Corn Sweet
    53.7mg (13% DV) in 1 cup
  34. Cooked Artichokes (Globe Or French)
    52.1mg (12% DV) in 1 cup
  35. Soybean Sprouts
    50.4mg (12% DV) in 1 cup
  36. Cooked Burdock Root
    48.8mg (12% DV) in 1 cup (1 Inch pieces)
  37. Baked Red Potatoes
    48.4mg (12% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  38. Baked Potatoes (With Skin)
    48.4mg (12% DV) in 1 potato medium
  39. Peas
    47.9mg (11% DV) in 1 cup
  40. Butternut Squash
    47.6mg (11% DV) in 1 cup, cubes
  41. Cooked Scallop Squash
    45.6mg (11% DV) in 1 cup, mashed
  42. Cooked Hubbard Squash
    45.1mg (11% DV) in 1 cup, cubes
  43. Cooked Podded Peas
    44.8mg (11% DV) in 1 cup
  44. Acorn Squash
    44.8mg (11% DV) in 1 cup, cubes
  45. Nopales
    44.7mg (11% DV) in 1 cup, sliced
  46. Cassava
    43.3mg (10% DV) in 1 cup
  47. Cooked Summer Squash
    43.2mg (10% DV) in 1 cup, sliced
  48. Cooked Snow Peas
    41.6mg (10% DV) in 1 cup
  49. Citronella (Lemon Grass)
    40.2mg (10% DV) in 1 cup
  50. Cooked Collards
    39.9mg (10% DV) in 1 cup, chopped
  51. Swamp Cabbage
    39.8mg (9% DV) in 1 cup, chopped
  52. Cooked Taro
    39.6mg (9% DV) in 1 cup, sliced
  53. Cooked Beets
    39.1mg (9% DV) in 1 cup
  54. Baked Potato (No Skin)
    39mg (9% DV) in 1 potato (2-1/3 Inch x 4-3/4 Inch)
  55. Kidney Bean Sprouts
    38.6mg (9% DV) in 1 cup
  56. Parsnips
    38.6mg (9% DV) in 1 cup slices
  57. Cooked Okra (Previously Frozen)
    36.8mg (9% DV) in 1/2 cup slices
  58. Cooked Garden Cress
    35.1mg (8% DV) in 1 cup
  59. Cooked Lentil Sprouts
    35mg (8% DV) in 100 grams
  60. Cooked Savoy Cabbage
    34.8mg (8% DV) in 1 cup, shredded
  61. Taro
    34.3mg (8% DV) in 1 cup, sliced
  62. Cooked Zucchini
    34.2mg (8% DV) in 1 cup, sliced
  63. Pickled Beets
    34.1mg (8% DV) in 1 cup slices
  64. Fiddlehead Ferns
    34mg (8% DV) in 100 grams
  65. Cooked Pumpkin Flowers
    33.5mg (8% DV) in 1 cup
  66. Sweet Potatoes
    33.3mg (8% DV) in 1 cup, cubes
  67. Broccoli (Cooked)
    32.8mg (8% DV) in 1 cup chopped
  68. Sun-dried Hot Chile Peppers
    32.6mg (8% DV) in 1 cup
  69. Yautia
    32.4mg (8% DV) in 1 cup, sliced
  70. Cooked Turnip Greens
    31.7mg (8% DV) in 1 cup, chopped
  71. Cooked Kohlrabi
    31.4mg (7% DV) in 1 cup slices
  72. Beets (Raw)
    31.3mg (7% DV) in 1 cup
  73. Cooked Yellow Snap Beans
    31.3mg (7% DV) in 1 cup
  74. Brussels Sprouts (Cooked)
    31.2mg (7% DV) in 1 cup
  75. Celeriac
    31.2mg (7% DV) in 1 cup
  76. Cooked Sweet Potatoes
    30.8mg (7% DV) in 1 medium (2 Inch dia, 5 Inch long, raw)
  77. Parsley
    30mg (7% DV) in 1 cup chopped
  78. Baked Russet Potatoes
    30mg (7% DV) in 100 grams
  79. Arrowroot
    30mg (7% DV) in 1 cup, sliced
  80. Boiled Potatoes
    29.9mg (7% DV) in 1 potato (2-1/2 Inch dia, sphere)
  81. Scallop Squash
    29.9mg (7% DV) in 1 cup slices
  82. Cooked Swamp Cabbage
    29.4mg (7% DV) in 1 cup, chopped
  83. Purslane
    29.2mg (7% DV) in 1 cup
  84. Swiss Chard
    29.2mg (7% DV) in 1 cup
  85. Cooked Cookneck Summer Squash
    28.8mg (7% DV) in 1 cup, sliced
  86. Lentil Sprouts
    28.5mg (7% DV) in 1 cup
  87. Rutabagas (Neeps, Swedes)
    28mg (7% DV) in 1 cup, cubes
  88. Canned Tomato Paste
    27.7mg (7% DV) in 1/4 cup
  89. Cooked Sweet White Corn
    27.6mg (7% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  90. Sweet White Corn
    27mg (6% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  91. Baked Potatoes
    27mg (6% DV) in 100 grams
  92. Pumpkin Leaves (Cooked)
    27mg (6% DV) in 1 cup
  93. Cooked Winter Squash
    26.7mg (6% DV) in 1 cup, cubes
  94. Beet Greens (Raw)
    26.6mg (6% DV) in 1 cup
  95. Cooked Green Beans (Previously Frozen)
    25.7mg (6% DV) in 1 cup
  96. Kohlrabi
    25.7mg (6% DV) in 1 cup
  97. Cooked Red Cabbage
    25.5mg (6% DV) in 1 cup
  98. Crookneck Summer Squash
    25.4mg (6% DV) in 1 cup sliced
  99. Asparagus (Cooked)
    25.2mg (6% DV) in 1 cup
  100. Cooked Dandelion Greens
    25.2mg (6% DV) in 1 cup, chopped
  101. Green Snap Beans (Raw)
    25mg (6% DV) in 1 cup 1/2 Inch pieces
  102. Yellow Snap Beans
    25mg (6% DV) in 1 cup 1/2 Inch pieces
  103. Leeks
    24.9mg (6% DV) in 1 cup
  104. Jew's Ear
    24.8mg (6% DV) in 1 cup slices
  105. Cooked Yam
    24.5mg (6% DV) in 1 cup, cubes
  106. Canned Asparagus
    24.2mg (6% DV) in 1 cup
  107. Spinach
    23.7mg (6% DV) in 1 cup
  108. Cooked Kale
    23.4mg (6% DV) in 1 cup, chopped
  109. Canned Mushrooms
    23.4mg (6% DV) in 1 cup
  110. Cooked Yellow Sweet Corn
    23.1mg (6% DV) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
  111. Cooked Onions
    23.1mg (6% DV) in 1 cup
  112. Serrano Peppers
    23.1mg (6% DV) in 1 cup, chopped
  113. Cooked Broccoli Raab
    23mg (5% DV) in 1 NLEA serving
  114. Cooked Parsnips
    22.6mg (5% DV) in 1/2 cup slices
  115. Cooked Green Snap Beans
    22.5mg (5% DV) in 1 cup
  116. Cooked Cabbage
    22.5mg (5% DV) in 1 cup
  117. Zucchini
    22.3mg (5% DV) in 1 cup, chopped
  118. Sweet Yellow Peppers
    22.3mg (5% DV) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  119. Cooked Pumpkin
    22.1mg (5% DV) in 1 cup, mashed
  120. Hubbard Squash
    22mg (5% DV) in 1 cup, cubes
  121. Mung Bean Sprouts
    21.8mg (5% DV) in 1 cup
  122. New Zealand Spinach
    21.8mg (5% DV) in 1 cup, chopped
  123. Cooked Tomatoes
    21.6mg (5% DV) in 1 cup
  124. Cooked Malabar Spinach
    21.1mg (5% DV) in 1 cup
  125. Banana Peppers
    21.1mg (5% DV) in 1 cup
  126. Kimchi
    21mg (5% DV) in 1 cup
  127. Dried Fungi Cloud Ears
    20.8mg (5% DV) in 5 pieces
  128. Cooked Shiitake Mushrooms
    20.3mg (5% DV) in 1 cup pieces
  129. Brussels Sprouts (Raw)
    20.2mg (5% DV) in 1 cup
  130. Bitter Melon (Cooked)
    19.8mg (5% DV) in 1 cup (1/2 Inch pieces)
  131. Dandelion Greens
    19.8mg (5% DV) in 1 cup, chopped
  132. Savoy Cabbage
    19.6mg (5% DV) in 1 cup, shredded
  133. Cooked Escarole
    19.5mg (5% DV) in 1 cup
  134. French Fries
    19.3mg (5% DV) in 10 strip
  135. Summer Squash
    19.2mg (5% DV) in 1 cup, sliced
  136. Dried Ancho Peppers
    19.2mg (5% DV) in 1 pepper
  137. Cooked Chayote
    19.2mg (5% DV) in 1 cup (1 Inch pieces)
  138. Broccoli
    19.1mg (5% DV) in 1 cup chopped
  139. Garden Cress
    19mg (5% DV) in 1 cup
  140. Spirulina
    19mg (5% DV) in 100 grams
  141. Chinese Broccoli
    19mg (5% DV) in 100 grams
  142. Asparagus
    18.8mg (4% DV) in 1 cup
  143. Cooked White Button Mushrooms
    18.7mg (4% DV) in 1 cup pieces
  144. Pak-choi (Bok Choy) (Cooked)
    18.7mg (4% DV) in 1 cup, shredded
  145. Lotus Root
    18.6mg (4% DV) in 10 slices (2-1/2 Inch dia)
  146. Cooked Celeriac
    18.6mg (4% DV) in 1 cup pieces
  147. Oriental Radishes
    18.6mg (4% DV) in 1 cup slices
  148. Sauerkraut
    18.5mg (4% DV) in 1 cup
  149. Cooked Mustard Greens
    18.2mg (4% DV) in 1 cup, chopped
  150. Cooked Celery
    18mg (4% DV) in 1 cup, diced
  151. Cooked Chrysanthemum
    18mg (4% DV) in 1 cup (1 Inch pieces)
  152. Mustard Greens
    17.9mg (4% DV) in 1 cup, chopped
  153. Cooked Leeks
    17.4mg (4% DV) in 1 leek
  154. Cooked Green Cauliflower
    17.1mg (4% DV) in 1/5 head
  155. Cooked Spaghetti Squash
    17.1mg (4% DV) in 1 cup
  156. Turnip Greens
    17.1mg (4% DV) in 1 cup, chopped
  157. Cooked Rutabagas (Neeps, Swedes)
    17mg (4% DV) in 1 cup, cubes
  158. Radish Sprouts
    16.7mg (4% DV) in 1 cup
  159. Yellow Tomatoes
    16.7mg (4% DV) in 1 cup, chopped
  160. Mustard Spinach
    16.5mg (4% DV) in 1 cup, chopped
  161. Tomatoes
    16.4mg (4% DV) in 1 cup cherry tomatoes
  162. Chrysanthemum Leaves
    16.3mg (4% DV) in 1 cup, chopped
  163. Winter Squash
    16.2mg (4% DV) in 1 cup, cubes
  164. Cauliflower
    16.1mg (4% DV) in 1 cup chopped (1/2 Inch pieces)
  165. Onions
    16mg (4% DV) in 1 cup, chopped
  166. Cooked Chinese Broccoli
    15.8mg (4% DV) in 1 cup
  167. Bitter Melon
    15.8mg (4% DV) in 1 cup (1/2 Inch pieces)
  168. Portobellos (Exposed To Sunlight Or Uv)
    15.7mg (4% DV) in 1 cup sliced
  169. Cooked Carrots
    15.6mg (4% DV) in 1 cup slices
  170. Oyster Mushrooms
    15.5mg (4% DV) in 1 cup sliced
  171. Stewed Tomatoes
    15.2mg (4% DV) in 1 cup
  172. Snow Peas
    15.1mg (4% DV) in 1 cup, whole
  173. Green Bell Peppers
    14.9mg (4% DV) in 1 cup, chopped
  174. Pumpkin Leaves
    14.8mg (4% DV) in 1 cup
  175. Fennel
    14.8mg (4% DV) in 1 cup, sliced
  176. Cooked Hawaiin Mountain Yam
    14.5mg (3% DV) in 1 cup, cubes
  177. Irishmoss Seaweed
    14.4mg (3% DV) in 2 tbsp (1/8 cup)
  178. Turnips
    14.3mg (3% DV) in 1 cup, cubes
  179. Sweet Red Bell Peppers
    14.3mg (3% DV) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  180. Red Cabbage
    14.2mg (3% DV) in 1 cup, chopped
  181. Cooked Turnips
    14mg (3% DV) in 1 cup, cubes
  182. Dried Spirulina Seaweed
    13.7mg (3% DV) in 1 tablespoon
  183. Cucumber
    13.5mg (3% DV) in 1 cup
  184. Cooked Green Bell Peppers
    13.5mg (3% DV) in 1 cup, chopped or strips
  185. Cooked Red Bell Peppers
    13.5mg (3% DV) in 1 cup, strips
  186. Sweet Onions
    13.3mg (3% DV) in 1 NLEA serving
  187. Bok Choy
    13.3mg (3% DV) in 1 cup, shredded
  188. Cooked Oriental Radishes
    13.2mg (3% DV) in 1 cup, sliced
  189. Chicory Roots
    13.2mg (3% DV) in 1 root
  190. Cooked Lotus Root
    13.2mg (3% DV) in 1/2 cup
  191. Green Cauliflower
    12.8mg (3% DV) in 1 cup
  192. Canned Straw Mushrooms
    12.7mg (3% DV) in 1 cup
  193. Cooked Mustard Spinach
    12.6mg (3% DV) in 1 cup, chopped
  194. Morel Mushrooms
    12.5mg (3% DV) in 1 cup
  195. Green Tomatoes
    12.3mg (3% DV) in 1 medium
  196. Spaghetti Squash
    12.1mg (3% DV) in 1 cup, cubes
  197. Kelp Seaweed
    12.1mg (3% DV) in 2 tbsp (1/8 cup)
  198. White Button Mushrooms (Stir-fried)
    11.9mg (3% DV) in 1 cup sliced
  199. Radishes
    11.6mg (3% DV) in 1 cup slices
  200. Eggplant
    11.5mg (3% DV) in 1 cup, cubes

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.