High Magnesium rich Vegetables

Below is a list of top 10 Magnesium rich Vegetables

Top 10 Vegetables rich in Magnesium

The DV (Daily Value) for Magnesium is 400mg. Vegetables providing 20% or more of the DV are considered to be high sources of a Magnesium. Vegetables providing 5% or less of the DV are considered to be low in Magnesium.

Nutrients To Get More Of:
Potassium, fiber, vitamins A & C, iron, and calcium. Choose Vegetables with a higher %DV of these important nutrients.

Nutrients To Get Less Of:
Sodium, trans fat, saturated fat, cholesterol, and sugars. Choose Vegetables that are lower in these nutrients.

Spices, fenugreek seed

ServingAmount% DV
100g191mg48 %
tsp(3.7g)7mg2 %
tbsp(11.1g)21mg5 %

Check Complete Nutritional Facts & Health Benefits of Spices, fenugreek seed

Seaweed, wakame, raw

ServingAmount% DV
100g107mg27 %
tbsp (1/8 cup)(10g)11mg3 %

Check Complete Nutritional Facts & Health Benefits of Seaweed, wakame, raw

Artichokes, (globe or french), raw

ServingAmount% DV
100g60mg15 %
artichoke, medium(128g)77mg19 %
artichoke, large(162g)97mg24 %

Check Complete Nutritional Facts & Health Benefits of Artichokes, (globe or french), raw

Okra, raw

ServingAmount% DV
100g57mg14 %
cup(100g)57mg14 %
pods (3" long)(95g)54mg14 %

Check Complete Nutritional Facts & Health Benefits of Okra, raw

Arugula, raw

ServingAmount% DV
100g47mg12 %
leaf(2g)1mg0 %
cup(10g)5mg1 %

Check Complete Nutritional Facts & Health Benefits of Arugula, raw

Squash, winter, butternut, raw

ServingAmount% DV
100g34mg9 %
cup, cubes(140g)48mg12 %

Check Complete Nutritional Facts & Health Benefits of Squash, winter, butternut, raw

Parsnips, raw

ServingAmount% DV
100g29mg7 %
cup slices(133g)39mg10 %

Check Complete Nutritional Facts & Health Benefits of Parsnips, raw

Leeks, (bulb and lower leaf-portion), raw

ServingAmount% DV
100g28mg7 %
cup(89g)25mg6 %
leek(89g)25mg6 %
slice(6g)2mg1 %

Check Complete Nutritional Facts & Health Benefits of Leeks, (bulb and lower leaf-portion), raw

Horseradish, prepared

ServingAmount% DV
100g27mg7 %
tsp(5g)1mg0 %
tbsp(15g)4mg1 %

Check Complete Nutritional Facts & Health Benefits of Horseradish, prepared

Beets, raw

ServingAmount% DV
100g23mg6 %
cup(136g)31mg8 %
beet (2" dia)(82g)19mg5 %

Check Complete Nutritional Facts & Health Benefits of Beets, raw


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