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200 Vegetables Highest in Magnesium

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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. Pea Sprouts
    67.2mg (16% DV) in 1 cup
  14. Vinespinach
    65mg (15% DV) in 100 grams
  15. Cooked Acorn Squash
    63.7mg (15% DV) in 1 cup, mashed
  16. Cooked Green Peas
    62.4mg (15% DV) in 1 cup
  17. Mashed Sweet Potatoes
    61.2mg (15% DV) in 1 cup
  18. Cooked Butternut Squash
    59.5mg (14% DV) in 1 cup, cubes
  19. Scotch Kale
    59mg (14% DV) in 1 cup, chopped
  20. Cooked New Zealand Spinach
    57.6mg (14% DV) in 1 cup, chopped
  21. Cooked Okra
    57.6mg (14% DV) in 1 cup slices
  22. Poi
    57.6mg (14% DV) in 1 cup
  23. Canned Tomato Puree
    57.5mg (14% DV) in 1 cup
  24. Okra
    57mg (14% DV) in 1 cup
  25. Cooked Soybean Sprouts
    56.4mg (13% DV) in 1 cup
  26. Canned Pumpkin
    56.4mg (13% DV) in 1 cup
  27. Palm Hearts (canned)
    55.5mg (13% DV) in 1 cup
  28. Hash Browns
    54.6mg (13% DV) in 1 cup
  29. Jute Potherb (molokhiya) (cooked)
    53.9mg (13% DV) in 1 cup
  30. Yellow Corn Sweet
    53.7mg (13% DV) in 1 cup
  31. Cooked Artichokes (globe Or French)
    52.1mg (12% DV) in 1 cup
  32. Soybean Sprouts
    50.4mg (12% DV) in 1 cup
  33. Cooked Burdock Root
    48.8mg (12% DV) in 1 cup (1 Inch pieces)
  34. Baked Red Potatoes
    48.4mg (12% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  35. Baked Potatoes (with Skin)
    48.4mg (12% DV) in 1 potato medium
  36. Peas
    47.9mg (11% DV) in 1 cup
  37. Butternut Squash
    47.6mg (11% DV) in 1 cup, cubes
  38. Cooked Scallop Squash
    45.6mg (11% DV) in 1 cup, mashed
  39. Cooked Hubbard Squash
    45.1mg (11% DV) in 1 cup, cubes
  40. Cooked Podded Peas
    44.8mg (11% DV) in 1 cup
  41. Acorn Squash
    44.8mg (11% DV) in 1 cup, cubes
  42. Nopales
    44.7mg (11% DV) in 1 cup, sliced
  43. Cassava
    43.3mg (10% DV) in 1 cup
  44. Cooked Summer Squash
    43.2mg (10% DV) in 1 cup, sliced
  45. Cooked Snow Peas
    41.6mg (10% DV) in 1 cup
  46. Citronella (lemon Grass)
    40.2mg (10% DV) in 1 cup
  47. Cooked Collards
    39.9mg (10% DV) in 1 cup, chopped
  48. Swamp Cabbage
    39.8mg (9% DV) in 1 cup, chopped
  49. Cooked Taro
    39.6mg (9% DV) in 1 cup, sliced
  50. Cooked Beets
    39.1mg (9% DV) in 1 cup
  51. Baked Potato (no Skin)
    39mg (9% DV) in 1 potato (2-1/3 Inch x 4-3/4 Inch)
  52. Kidney Bean Sprouts
    38.6mg (9% DV) in 1 cup
  53. Parsnips
    38.6mg (9% DV) in 1 cup slices
  54. Cooked Garden Cress
    35.1mg (8% DV) in 1 cup
  55. Cooked Lentil Sprouts
    35mg (8% DV) in 100 grams
  56. Cooked Savoy Cabbage
    34.8mg (8% DV) in 1 cup, shredded
  57. Taro
    34.3mg (8% DV) in 1 cup, sliced
  58. Cooked Zucchini
    34.2mg (8% DV) in 1 cup, sliced
  59. Pickled Beets
    34.1mg (8% DV) in 1 cup slices
  60. Fiddlehead Ferns
    34mg (8% DV) in 100 grams
  61. Cooked Pumpkin Flowers
    33.5mg (8% DV) in 1 cup
  62. Sweet Potatoes
    33.3mg (8% DV) in 1 cup, cubes
  63. Broccoli (cooked)
    32.8mg (8% DV) in 1 cup chopped
  64. Sun-dried Hot Chile Peppers
    32.6mg (8% DV) in 1 cup
  65. Yautia
    32.4mg (8% DV) in 1 cup, sliced
  66. Cooked Turnip Greens
    31.7mg (8% DV) in 1 cup, chopped
  67. Cooked Kohlrabi
    31.4mg (7% DV) in 1 cup slices
  68. Beets (raw)
    31.3mg (7% DV) in 1 cup
  69. Cooked Yellow Snap Beans
    31.3mg (7% DV) in 1 cup
  70. Brussels Sprouts (cooked)
    31.2mg (7% DV) in 1 cup
  71. Celeriac
    31.2mg (7% DV) in 1 cup
  72. Cooked Sweet Potatoes
    30.8mg (7% DV) in 1 medium (2 Inch dia, 5 Inch long, raw)
  73. Parsley
    30mg (7% DV) in 1 cup chopped
  74. Baked Russet Potatoes
    30mg (7% DV) in 100 grams
  75. Arrowroot
    30mg (7% DV) in 1 cup, sliced
  76. Boiled Potatoes
    29.9mg (7% DV) in 1 potato (2-1/2 Inch dia, sphere)
  77. Scallop Squash
    29.9mg (7% DV) in 1 cup slices
  78. Cooked Swamp Cabbage
    29.4mg (7% DV) in 1 cup, chopped
  79. Purslane
    29.2mg (7% DV) in 1 cup
  80. Swiss Chard
    29.2mg (7% DV) in 1 cup
  81. Cooked Cookneck Summer Squash
    28.8mg (7% DV) in 1 cup, sliced
  82. Lentil Sprouts
    28.5mg (7% DV) in 1 cup
  83. Rutabagas (neeps, Swedes)
    28mg (7% DV) in 1 cup, cubes
  84. Canned Tomato Paste
    27.7mg (7% DV) in 1/4 cup
  85. Cooked Sweet White Corn
    27.6mg (7% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  86. Sweet White Corn
    27mg (6% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  87. Baked Potatoes
    27mg (6% DV) in 100 grams
  88. Pumpkin Leaves (cooked)
    27mg (6% DV) in 1 cup
  89. Cooked Winter Squash
    26.7mg (6% DV) in 1 cup, cubes
  90. Beet Greens (raw)
    26.6mg (6% DV) in 1 cup
  91. Kohlrabi
    25.7mg (6% DV) in 1 cup
  92. Cooked Red Cabbage
    25.5mg (6% DV) in 1 cup
  93. Jerusalem-artichokes Raw
    25.5mg (6% DV) in 1 cup slices
  94. Crookneck Summer Squash
    25.4mg (6% DV) in 1 cup sliced
  95. Asparagus (cooked)
    25.2mg (6% DV) in 1 cup
  96. Cooked Dandelion Greens
    25.2mg (6% DV) in 1 cup, chopped
  97. Green Snap Beans (raw)
    25mg (6% DV) in 1 cup 1/2 Inch pieces
  98. Yellow Snap Beans
    25mg (6% DV) in 1 cup 1/2 Inch pieces
  99. Leeks
    24.9mg (6% DV) in 1 cup
  100. Jew's Ear
    24.8mg (6% DV) in 1 cup slices
  101. Cooked Yam
    24.5mg (6% DV) in 1 cup, cubes
  102. Canned Asparagus
    24.2mg (6% DV) in 1 cup
  103. Spinach
    23.7mg (6% DV) in 1 cup
  104. Cooked Kale
    23.4mg (6% DV) in 1 cup, chopped
  105. Canned Mushrooms
    23.4mg (6% DV) in 1 cup
  106. Cooked Yellow Sweet Corn
    23.1mg (6% DV) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
  107. Cooked Onions
    23.1mg (6% DV) in 1 cup
  108. Serrano Peppers
    23.1mg (6% DV) in 1 cup, chopped
  109. Cooked Broccoli Raab
    23mg (5% DV) in 1 NLEA serving
  110. Cooked Parsnips
    22.6mg (5% DV) in 1/2 cup slices
  111. Cooked Green Snap Beans
    22.5mg (5% DV) in 1 cup
  112. Cooked Cabbage
    22.5mg (5% DV) in 1 cup
  113. Zucchini
    22.3mg (5% DV) in 1 cup, chopped
  114. Sweet Yellow Peppers
    22.3mg (5% DV) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  115. Cooked Pumpkin
    22.1mg (5% DV) in 1 cup, mashed
  116. Hubbard Squash
    22mg (5% DV) in 1 cup, cubes
  117. New Zealand Spinach
    21.8mg (5% DV) in 1 cup, chopped
  118. Cooked Tomatoes
    21.6mg (5% DV) in 1 cup
  119. Cooked Malabar Spinach
    21.1mg (5% DV) in 1 cup
  120. Banana Peppers
    21.1mg (5% DV) in 1 cup
  121. Kimchi
    21mg (5% DV) in 1 cup
  122. Cooked Shiitake Mushrooms
    20.3mg (5% DV) in 1 cup pieces
  123. Brussels Sprouts (raw)
    20.2mg (5% DV) in 1 cup
  124. Bitter Melon (cooked)
    19.8mg (5% DV) in 1 cup (1/2 Inch pieces)
  125. Dandelion Greens
    19.8mg (5% DV) in 1 cup, chopped
  126. Savoy Cabbage
    19.6mg (5% DV) in 1 cup, shredded
  127. Cooked Escarole
    19.5mg (5% DV) in 1 cup
  128. French Fries
    19.3mg (5% DV) in 10 strip
  129. Summer Squash
    19.2mg (5% DV) in 1 cup, sliced
  130. Dried Ancho Peppers
    19.2mg (5% DV) in 1 pepper
  131. Cooked Chayote
    19.2mg (5% DV) in 1 cup (1 Inch pieces)
  132. Broccoli
    19.1mg (5% DV) in 1 cup chopped
  133. Garden Cress
    19mg (5% DV) in 1 cup
  134. Spirulina
    19mg (5% DV) in 100 grams
  135. Chinese Broccoli
    19mg (5% DV) in 100 grams
  136. Asparagus
    18.8mg (4% DV) in 1 cup
  137. Cooked White Button Mushrooms
    18.7mg (4% DV) in 1 cup pieces
  138. Pak-choi (bok Choy) (cooked)
    18.7mg (4% DV) in 1 cup, shredded
  139. Lotus Root
    18.6mg (4% DV) in 10 slices (2-1/2 Inch dia)
  140. Cooked Celeriac
    18.6mg (4% DV) in 1 cup pieces
  141. Oriental Radishes
    18.6mg (4% DV) in 1 cup slices
  142. Sauerkraut
    18.5mg (4% DV) in 1 cup
  143. Cooked Mustard Greens
    18.2mg (4% DV) in 1 cup, chopped
  144. Cooked Celery
    18mg (4% DV) in 1 cup, diced
  145. Cooked Chrysanthemum
    18mg (4% DV) in 1 cup (1 Inch pieces)
  146. Mustard Greens
    17.9mg (4% DV) in 1 cup, chopped
  147. Cooked Leeks
    17.4mg (4% DV) in 1 leek
  148. Cooked Green Cauliflower
    17.1mg (4% DV) in 1/5 head
  149. Cooked Spaghetti Squash
    17.1mg (4% DV) in 1 cup
  150. Turnip Greens
    17.1mg (4% DV) in 1 cup, chopped
  151. Cooked Rutabagas (neeps, Swedes)
    17mg (4% DV) in 1 cup, cubes
  152. Radish Sprouts
    16.7mg (4% DV) in 1 cup
  153. Yellow Tomatoes
    16.7mg (4% DV) in 1 cup, chopped
  154. Mustard Spinach
    16.5mg (4% DV) in 1 cup, chopped
  155. Tomatoes
    16.4mg (4% DV) in 1 cup cherry tomatoes
  156. Chrysanthemum Leaves
    16.3mg (4% DV) in 1 cup, chopped
  157. Winter Squash
    16.2mg (4% DV) in 1 cup, cubes
  158. Cauliflower
    16.1mg (4% DV) in 1 cup chopped (1/2 Inch pieces)
  159. Onions
    16mg (4% DV) in 1 cup, chopped
  160. Cooked Chinese Broccoli
    15.8mg (4% DV) in 1 cup
  161. Bitter Melon
    15.8mg (4% DV) in 1 cup (1/2 Inch pieces)
  162. Portobellos (exposed To Sunlight Or Uv)
    15.7mg (4% DV) in 1 cup sliced
  163. Cooked Carrots
    15.6mg (4% DV) in 1 cup slices
  164. Oyster Mushrooms
    15.5mg (4% DV) in 1 cup sliced
  165. Stewed Tomatoes
    15.2mg (4% DV) in 1 cup
  166. Snow Peas
    15.1mg (4% DV) in 1 cup, whole
  167. Green Bell Peppers
    14.9mg (4% DV) in 1 cup, chopped
  168. Pumpkin Leaves
    14.8mg (4% DV) in 1 cup
  169. Fennel
    14.8mg (4% DV) in 1 cup, sliced
  170. Irishmoss Seaweed
    14.4mg (3% DV) in 2 tbsp (1/8 cup)
  171. Turnips
    14.3mg (3% DV) in 1 cup, cubes
  172. Sweet Red Bell Peppers
    14.3mg (3% DV) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  173. Red Cabbage
    14.2mg (3% DV) in 1 cup, chopped
  174. Cooked Turnips
    14mg (3% DV) in 1 cup, cubes
  175. Dried Spirulina Seaweed
    13.7mg (3% DV) in 1 tablespoon
  176. Cucumber
    13.5mg (3% DV) in 1 cup
  177. Cooked Green Bell Peppers
    13.5mg (3% DV) in 1 cup, chopped or strips
  178. Cooked Red Bell Peppers
    13.5mg (3% DV) in 1 cup, strips
  179. Sweet Onions
    13.3mg (3% DV) in 1 NLEA serving
  180. Bok Choy
    13.3mg (3% DV) in 1 cup, shredded
  181. Cooked Oriental Radishes
    13.2mg (3% DV) in 1 cup, sliced
  182. Chicory Roots
    13.2mg (3% DV) in 1 root
  183. Cooked Lotus Root
    13.2mg (3% DV) in 1/2 cup
  184. Green Cauliflower
    12.8mg (3% DV) in 1 cup
  185. Canned Straw Mushrooms
    12.7mg (3% DV) in 1 cup
  186. Cooked Mustard Spinach
    12.6mg (3% DV) in 1 cup, chopped
  187. Morel Mushrooms
    12.5mg (3% DV) in 1 cup
  188. Green Tomatoes
    12.3mg (3% DV) in 1 medium
  189. Spaghetti Squash
    12.1mg (3% DV) in 1 cup, cubes
  190. Kelp Seaweed
    12.1mg (3% DV) in 2 tbsp (1/8 cup)
  191. White Button Mushrooms (stir-fried)
    11.9mg (3% DV) in 1 cup sliced
  192. Radishes
    11.6mg (3% DV) in 1 cup slices
  193. Eggplant
    11.5mg (3% DV) in 1 cup, cubes
  194. Hot Green Chili Peppers
    11.3mg (3% DV) in 1 pepper
  195. Cooked Cauliflower
    11.2mg (3% DV) in 1 cup
  196. Cooked Eggplant
    10.9mg (3% DV) in 1 cup (1 Inch cubes)
  197. Wakame
    10.7mg (3% DV) in 2 tbsp (1/8 cup)
  198. Cabbage
    10.7mg (3% DV) in 1 cup, chopped
  199. Red Chili Peppers
    10.4mg (2% DV) in 1 pepper
  200. Collards
    9.7mg (2% DV) in 1 cup, chopped

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