Magnesium in Fruits and Vegetables

List of fruits and vegetables with a high magnesium content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Soy meal 306mg 76.5%
2 Ground ginger 214mg 53.5%
3 Fenugreek seed 191mg 47.8%
4 Roasted peanuts 178mg 44.5%
5 Peanuts 168mg 42%
6 Soy protein concentrate 140mg 35%
7 Dried bananas 108mg 27%
8 Dock 103mg 25.8%
9 Grape leaves 95mg 23.8%
10 Tamarinds 92mg 23%
11 Chili pepper 88mg 22%
12 Cooked spinach 87mg 21.8%
13 Soy beans 86mg 21.5%
14 Prickly pears 85mg 21.3%
15 Swiss chard 81mg 20.3%
16 Chickpeas 79mg 19.8%
17 Spinach 79mg 19.8%
18 Lima beans 74mg 18.5%
19 Soy bean sprouts 72mg 18%
20 Beet greens 70mg 17.5%
21 Black beans 70mg 17.5%
22 Wasabi 69mg 17.3%
23 Purslane 68mg 17%
24 Amaranth grain 65mg 16.3%
25 Potato starch 65mg 16.3%
26 Pink beans 65mg 16.3%
27 Edamame 64mg 16%
28 Okra 57mg 14.3%
29 Pea sprouts 56mg 14%
30 Amaranth leaves 55mg 13.8%
31 Lupin beans 54mg 13.5%
32 Dates (medjool) 54mg 13.5%
33 Navy beans 53mg 13.3%
34 Pinto beans sprouts 53mg 13.3%
35 Cowpeas 53mg 13.3%
36 Tofu 52mg 13%
37 Adzuki beans 52mg 13%
38 Roselle 51mg 12.8%
39 Parsley 50mg 12.5%
40 Pinto beans 50mg 12.5%
41 Mung beans 48mg 12%
42 Cooked chickpeas 48mg 12%
43 Kale 47mg 11.8%
44 Arugula 47mg 11.8%
45 Pigeon peas 46mg 11.5%
46 Cardoon 43mg 10.8%
47 Fava beans 43mg 10.8%
48 Ginger root 43mg 10.8%
49 Dates (deglet noor) 43mg 10.8%
50 Artichokes 42mg 10.5%
51 Yardlong beans 42mg 10.5%
52 Kidney beans 42mg 10.5%
53 Chives 42mg 10.5%
54 Horned melon 40mg 10%
55 Soy sauce (tamari) 40mg 10%
56 Burdock root 39mg 9.8%
57 Soy protein isolate 39mg 9.8%
58 Broad beans (raw) 38mg 9.5%
59 Garden cress 38mg 9.5%
60 Pumpkin leaves 38mg 9.5%
61 Hearts of palm 38mg 9.5%
62 Sweet corn 37mg 9.3%
63 Plantains 37mg 9.3%
64 Firm tofu 37mg 9.3%
65 Lentil sprouts 37mg 9.3%
66 Peas 36mg 9%
67 Dandelion greens 36mg 9%
68 Lentils 36mg 9%
69 Golden raisins 35mg 8.8%
70 Extra-firm tofu 35mg 8.8%
71 Lamb's quarters 34mg 8.5%
72 Fiddlehead ferns 34mg 8.5%
73 Green peas 33mg 8.3%
74 Dried apricots 32mg 8%
75 Broad beans 31mg 7.8%
76 Turnip greens 31mg 7.8%
77 Durian 30mg 7.5%
78 Chicory greens 30mg 7.5%
79 Taro root 30mg 7.5%
80 Avocado 29mg 7.3%
81 Jackfruit 29mg 7.3%
82 Passion fruit 29mg 7.3%
83 Parsnips 29mg 7.3%
84 Hydrolyzed soy sauce 29mg 7.3%
85 Savoy cabbage 28mg 7%
86 Leeks 28mg 7%
87 Bananas 27mg 6.8%
88 Cooked rapini 27mg 6.8%
89 Collard greens 27mg 6.8%
90 Alfalfa sprouts 27mg 6.8%
91 Coriander 26mg 6.5%
92 Cooked sweet corn 26mg 6.5%
93 Raw sweet potato 25mg 6.3%
94 Potatoes 25mg 6.3%
95 Breadfruit 25mg 6.3%
96 Garlic 25mg 6.3%
97 French fried potatoes 24mg 6%
98 Black currant 24mg 6%
99 Brussels sprouts 23mg 5.8%
100 Raw potatoes 23mg 5.8%
101 Salsify 23mg 5.8%
102 Welsh onion 23mg 5.8%
103 Hot chili pepper 23mg 5.8%
104 Beets 23mg 5.8%
105 Cooked beets 23mg 5.8%
106 Rapini 22mg 5.5%
107 Guava 22mg 5.5%
108 Chicory roots 22mg 5.5%
109 Raspberries 22mg 5.5%
110 Broccoli 21mg 5.3%
111 Cooked broccoli 21mg 5.3%
112 Watercress 21mg 5.3%
113 Cooked collard greens 21mg 5.3%
114 Loganberries 21mg 5.3%
115 Shallots 21mg 5.3%
116 Mung bean sprouts 21mg 5.3%
117 Papayas 21mg 5.3%
118 Soursop 21mg 5.3%
119 Kidney bean sprouts 21mg 5.3%
120 Rutabaga 20mg 5%
121 Cooked brussels sprouts 20mg 5%
122 Blackberry 20mg 5%
123 Boiled potatoes 20mg 5%
124 Kumquat 20mg 5%
125 Tomatillos 20mg 5%
126 Chinese broccoli 19mg 4.8%
127 Zucchini 19mg 4.8%
128 Chinese cabbage 19mg 4.8%
129 Kohlrabi 19mg 4.8%
130 Cooked kohlrabi 19mg 4.8%
131 Patty pan squash 19mg 4.8%
132 Acerola 18mg 4.5%
133 Sweet potato 18mg 4.5%
134 Cooked chinese broccoli 18mg 4.5%
135 Mashed potatoes (milk and butter added) 18mg 4.5%
136 Pokeberry shoots 18mg 4.5%
137 Custard-apple 18mg 4.5%
138 Green beans (snap beans) 18mg 4.5%
139 Prunes 18mg 4.5%
140 Mulberries 18mg 4.5%
141 Yam 18mg 4.5%
142 Canned green peas 17mg 4.3%
143 Figs 17mg 4.3%
144 Kiwifruit 17mg 4.3%
145 Jerusalem artichoke 17mg 4.3%
146 Fennel 17mg 4.3%
147 Cherimoya 17mg 4.3%
148 Mammy-apple 16mg 4%
149 Daikon 16mg 4%
150 Red cabbage 16mg 4%
151 Green onions 16mg 4%
152 Carissa 16mg 4%
153 Java plum 15mg 3.8%
154 Cooked cabbage 15mg 3.8%
155 Cauliflower 15mg 3.8%
156 Endive 15mg 3.8%
157 Grapes (muscadine) 14mg 3.5%
158 Kimchi 14mg 3.5%
159 Cooked leek 14mg 3.5%
160 Romaine lettuce 14mg 3.5%
161 Asparagus 14mg 3.5%
162 Cooked asparagus 14mg 3.5%
163 Strawberry 13mg 3.3%
164 Canned corn 13mg 3.3%
165 Loquats 13mg 3.3%
166 Cucumber 13mg 3.3%
167 Radicchio 13mg 3.3%
168 Butterhead lettuce 13mg 3.3%
169 Lettuce 13mg 3.3%
170 Red and white currants 13mg 3.3%
171 Escarole 13mg 3.3%
172 Pineapple 12mg 3%
173 Pomegranates 12mg 3%
174 Cantaloupe melon 12mg 3%
175 Cabbage 12mg 3%
176 Tangerines 12mg 3%
177 Carrots 12mg 3%
178 Red bell peppers 12mg 3%
179 Rhubarb 12mg 3%
180 Red leaf lettuce 12mg 3%
181 Sapodilla 12mg 3%
182 Surinam cherry 12mg 3%
183 Pumpkin 12mg 3%
184 Chayote 12mg 3%
185 Eggplant 11mg 2.8%
186 Cooked onion 11mg 2.8%
187 Naranjilla 11mg 2.8%
188 Green olives 11mg 2.8%
189 Tomatoes 11mg 2.8%
190 Turnips 11mg 2.8%
191 Celery 11mg 2.8%
192 Mamey sapote 11mg 2.8%
193 Apricots 10mg 2.5%
194 Oranges 10mg 2.5%
195 Watermelon 10mg 2.5%
196 Honeydew melon 10mg 2.5%
197 Clementines 10mg 2.5%
198 Gooseberries 10mg 2.5%
199 Litchis 10mg 2.5%
200 Longans 10mg 2.5%