Vegetables High in Magnesium: Top 30 per 100 g & per Serving
Per 100 g, the vegetables highest in magnesium are Sun-dried tomatoes (194 mg, 46% DV), Navy beans (mature seeds, sprouted, raw) (101 mg, 24% DV) and Grape leaves (raw) (95 mg, 23% DV). Per typical serving, Spinach (cooked, boiled, drained, without salt) gives the most: 1 cup (180 g) has 157 mg (37% DV). 20 of the 122 vegetables ranked are a good source (10% DV or more) in a typical serving; 7 reach 20% DV, the FDA bar for “high in”.
Highest in magnesium per 100 g
30 of 122 ranked vegetables, most magnesium first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Sun-dried tomatoes | 194 mg46% DV | 1 cup54 g | 105 mg25% DV | 150 mg |
| 2 | Navy beans (mature seeds, sprouted, raw) | 101 mg24% DV | 1 cup104 g | 105 mg25% DV | 301 mg |
| 3 | Grape leaves (raw) | 95 mg23% DV | 1 cup14 g | 13 mg3% DV | 204 mg |
| 4 | Spinach (cooked, boiled, drained, without salt) | 87 mg21% DV | 1 cup180 g | 157 mg37% DV | 757 mg |
| 5 | Balsam-pear (leafy tips, raw) | 85 mg20% DV | 1 leaf4 g | 3.4 mg1% DV | 567 mg |
| 6 | Sweet potato leaves (raw) | 70 mg17% DV | 1 leaf16 g | 11 mg3% DV | 333 mg |
| 7 | Edamame (frozen, prepared) | 64 mg15% DV | 1 cup155 g | 99 mg24% DV | 106 mg |
| 8 | Artichokes (globe or french, raw) | 60 mg14% DV | 1 artichoke128 g | 77 mg18% DV | 255 mg |
| 8 | Lemon grass (raw) | 60 mg14% DV | 1 cup67 g | 40 mg10% DV | 121 mg |
| 10 | Okra (raw) | 57 mg14% DV | 8 pods95 g | 54 mg13% DV | 345 mg |
| 11 | Peas (mature seeds, sprouted, raw) | 56 mg13% DV | 1 cup120 g | 67 mg16% DV | 90 mg |
| 12 | Pinto beans (mature seeds, sprouted, raw) | 53 mg13% DV | 100 g | 53 mg13% DV | 171 mg |
| 13 | Radish seeds (sprouted, raw) | 44 mg10% DV | 1 cup38 g | 17 mg4% DV | 205 mg |
| 14 | Ginger root (raw) | 43 mg10% DV | 1 tsp2 g | 0.86 mg<1% DV | 108 mg |
| 14 | Okra (frozen, unprepared) | 43 mg10% DV | 1/3 package95 g | 41 mg10% DV | 287 mg |
| 16 | Pumpkin leaves (raw) | 38 mg9% DV | 1 cup39 g | 15 mg4% DV | 400 mg |
| 17 | Sweet corn (white, raw) | 37 mg9% DV | 1 ear90 g | 33 mg8% DV | 86 mg |
| 17 | Sweet corn (yellow, raw) | 37 mg9% DV | 1 ear102 g | 38 mg9% DV | 86 mg |
| 17 | Lentils (sprouted, raw) | 37 mg9% DV | 1 cup77 g | 28 mg7% DV | 70 mg |
| 20 | Winter squash (butternut, raw) | 34 mg8% DV | 1 cup140 g | 48 mg11% DV | 151 mg |
| 21 | Fava beans (in pod, raw) | 33 mg8% DV | 1 cup126 g | 42 mg10% DV | 75 mg |
| 21 | Green peas (raw) | 33 mg8% DV | 1 cup145 g | 48 mg11% DV | 81 mg |
| 23 | Winter squash (acorn, raw) | 32 mg8% DV | 1 squash431 g | 138 mg33% DV | 160 mg |
| 24 | Turnip greens (raw) | 31 mg7% DV | 1 cup55 g | 17 mg4% DV | 194 mg |
| 25 | Winter squash (butternut, cooked, baked, without salt) | 29 mg7% DV | 1 cup205 g | 59 mg14% DV | 145 mg |
| 26 | Savoy cabbage (raw) | 28 mg7% DV | 1 cup70 g | 20 mg5% DV | 207 mg |
| 26 | Leeks (raw) | 28 mg7% DV | 1 leek89 g | 25 mg6% DV | 92 mg |
| 28 | Sweet potato (baked in skin, without salt) | 27 mg6% DV | 1 medium114 g | 31 mg7% DV | 60 mg |
| 29 | Snap beans (green, raw) | 25 mg6% DV | 10 beans55 g | 14 mg3% DV | 161 mg |
| 29 | Snap beans (yellow, raw) | 25 mg6% DV | 10 beans55 g | 14 mg3% DV | 161 mg |
Most magnesium per typical serving
The same vegetables ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Spinach (cooked, boiled, drained, without salt) | 87 mg21% DV | 1 cup180 g | 157 mg37% DV | 757 mg |
| 2 | Winter squash (acorn, raw) | 32 mg8% DV | 1 squash431 g | 138 mg33% DV | 160 mg |
| 3 | Sweet potato (canned, mashed) | 24 mg6% DV | 1 can496 g | 119 mg28% DV | 48 mg |
| 4 | Navy beans (mature seeds, sprouted, raw) | 101 mg24% DV | 1 cup104 g | 105 mg25% DV | 301 mg |
| 5 | Sun-dried tomatoes | 194 mg46% DV | 1 cup54 g | 105 mg25% DV | 150 mg |
| 6 | Edamame (frozen, prepared) | 64 mg15% DV | 1 cup155 g | 99 mg24% DV | 106 mg |
| 7 | Cauliflower (green, raw) | 20 mg5% DV | 1 head431 g | 86 mg21% DV | 129 mg |
| 8 | Artichokes (globe or french, raw) | 60 mg14% DV | 1 artichoke128 g | 77 mg18% DV | 255 mg |
| 9 | Peas (mature seeds, sprouted, raw) | 56 mg13% DV | 1 cup120 g | 67 mg16% DV | 90 mg |
| 10 | Winter squash (butternut, cooked, baked, without salt) | 29 mg7% DV | 1 cup205 g | 59 mg14% DV | 145 mg |
| 11 | Corn with red and green peppers (canned, solids and liquids) | 25 mg6% DV | 1 cup227 g | 57 mg14% DV | 67 mg |
| 12 | Sweet potato (canned, vacuum pack) | 22 mg5% DV | 1 cup255 g | 56 mg13% DV | 48 mg |
| 13 | Okra (raw) | 57 mg14% DV | 8 pods95 g | 54 mg13% DV | 345 mg |
| 14 | Pinto beans (mature seeds, sprouted, raw) | 53 mg13% DV | 100 g | 53 mg13% DV | 171 mg |
| 15 | Potato (flesh and skin, raw) | 23 mg5% DV | 1 Potato medium213 g | 49 mg12% DV | 60 mg |
Most magnesium per 200 kcal
Nutrient density: magnesium for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Spinach (cooked, boiled, drained, without salt) | 87 mg21% DV | 1 cup180 g | 157 mg37% DV | 757 mg |
| 2 | Balsam-pear (leafy tips, raw) | 85 mg20% DV | 1 leaf4 g | 3.4 mg1% DV | 567 mg |
| 3 | Pumpkin leaves (raw) | 38 mg9% DV | 1 cup39 g | 15 mg4% DV | 400 mg |
| 4 | Okra (raw) | 57 mg14% DV | 8 pods95 g | 54 mg13% DV | 345 mg |
| 5 | Sweet potato leaves (raw) | 70 mg17% DV | 1 leaf16 g | 11 mg3% DV | 333 mg |
| 6 | Navy beans (mature seeds, sprouted, raw) | 101 mg24% DV | 1 cup104 g | 105 mg25% DV | 301 mg |
| 7 | Bok choy (pak-choi, raw) | 19 mg5% DV | 1 cup70 g | 13 mg3% DV | 292 mg |
| 8 | Okra (frozen, unprepared) | 43 mg10% DV | 1/3 package95 g | 41 mg10% DV | 287 mg |
| 9 | Summer squash (scallop, raw) | 23 mg5% DV | 1 cup slices130 g | 30 mg7% DV | 256 mg |
| 10 | Artichokes (globe or french, raw) | 60 mg14% DV | 1 artichoke128 g | 77 mg18% DV | 255 mg |
| 11 | Cucumber (peeled, raw) | 12 mg3% DV | 1 medium201 g | 24 mg6% DV | 240 mg |
| 12 | Summer squash (raw) | 17 mg4% DV | 1 medium196 g | 33 mg8% DV | 213 mg |
| 13 | Zucchini (with skin, raw) | 18 mg4% DV | 1 medium196 g | 35 mg8% DV | 212 mg |
| 14 | Summer squash (crookneck and straightneck, raw) | 20 mg5% DV | 1 cup sliced127 g | 25 mg6% DV | 211 mg |
| 15 | Savoy cabbage (raw) | 28 mg7% DV | 1 cup70 g | 20 mg5% DV | 207 mg |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with magnesium, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Carrot (dehydrated) | 118 mg28% DV | 1 cup74 g | 87 mg21% DV | 69 mg |
| Onions (dehydrated flakes) | 92 mg22% DV | 1 tbsp5 g | 4.6 mg1% DV | 53 mg |
| Pumpkin pie mix (canned) | 16 mg4% DV | 1 cup270 g | 43 mg10% DV | 31 mg |
Which foods are ranked
- The 122 vegetables on CalorieExplorer with a reported magnesium value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 mg are ranked (122 vegetables); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for magnesium, 420 mg a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.
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