Magnesium in Vegetables

List of 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 Dock 103mg 25.8%
8 Grape leaves 95mg 23.8%
9 Chili pepper 88mg 22%
10 Cooked spinach 87mg 21.8%
11 Soy beans 86mg 21.5%
12 Swiss chard 81mg 20.3%
13 Chickpeas 79mg 19.8%
14 Spinach 79mg 19.8%
15 Lima beans 74mg 18.5%
16 Soy bean sprouts 72mg 18%
17 Beet greens 70mg 17.5%
18 Black beans 70mg 17.5%
19 Wasabi 69mg 17.3%
20 Purslane 68mg 17%
21 Amaranth grain 65mg 16.3%
22 Potato starch 65mg 16.3%
23 Pink beans 65mg 16.3%
24 Edamame 64mg 16%
25 Okra 57mg 14.3%
26 Pea sprouts 56mg 14%
27 Amaranth leaves 55mg 13.8%
28 Lupin beans 54mg 13.5%
29 Navy beans 53mg 13.3%
30 Pinto beans sprouts 53mg 13.3%
31 Cowpeas 53mg 13.3%
32 Tofu 52mg 13%
33 Adzuki beans 52mg 13%
34 Parsley 50mg 12.5%
35 Pinto beans 50mg 12.5%
36 Mung beans 48mg 12%
37 Cooked chickpeas 48mg 12%
38 Kale 47mg 11.8%
39 Arugula 47mg 11.8%
40 Pigeon peas 46mg 11.5%
41 Cardoon 43mg 10.8%
42 Fava beans 43mg 10.8%
43 Ginger root 43mg 10.8%
44 Artichokes 42mg 10.5%
45 Yardlong beans 42mg 10.5%
46 Kidney beans 42mg 10.5%
47 Chives 42mg 10.5%
48 Soy sauce (tamari) 40mg 10%
49 Burdock root 39mg 9.8%
50 Soy protein isolate 39mg 9.8%
51 Broad beans (raw) 38mg 9.5%
52 Garden cress 38mg 9.5%
53 Pumpkin leaves 38mg 9.5%
54 Hearts of palm 38mg 9.5%
55 Sweet corn 37mg 9.3%
56 Firm tofu 37mg 9.3%
57 Lentil sprouts 37mg 9.3%
58 Peas 36mg 9%
59 Dandelion greens 36mg 9%
60 Lentils 36mg 9%
61 Extra-firm tofu 35mg 8.8%
62 Lamb's quarters 34mg 8.5%
63 Fiddlehead ferns 34mg 8.5%
64 Green peas 33mg 8.3%
65 Broad beans 31mg 7.8%
66 Turnip greens 31mg 7.8%
67 Chicory greens 30mg 7.5%
68 Taro root 30mg 7.5%
69 Parsnips 29mg 7.3%
70 Hydrolyzed soy sauce 29mg 7.3%
71 Savoy cabbage 28mg 7%
72 Leeks 28mg 7%
73 Cooked rapini 27mg 6.8%
74 Collard greens 27mg 6.8%
75 Alfalfa sprouts 27mg 6.8%
76 Coriander 26mg 6.5%
77 Cooked sweet corn 26mg 6.5%
78 Raw sweet potato 25mg 6.3%
79 Potatoes 25mg 6.3%
80 Garlic 25mg 6.3%
81 French fried potatoes 24mg 6%
82 Brussels sprouts 23mg 5.8%
83 Raw potatoes 23mg 5.8%
84 Salsify 23mg 5.8%
85 Welsh onion 23mg 5.8%
86 Hot chili pepper 23mg 5.8%
87 Beets 23mg 5.8%
88 Cooked beets 23mg 5.8%
89 Rapini 22mg 5.5%
90 Chicory roots 22mg 5.5%
91 Broccoli 21mg 5.3%
92 Cooked broccoli 21mg 5.3%
93 Watercress 21mg 5.3%
94 Cooked collard greens 21mg 5.3%
95 Shallots 21mg 5.3%
96 Mung bean sprouts 21mg 5.3%
97 Kidney bean sprouts 21mg 5.3%
98 Rutabaga 20mg 5%
99 Cooked brussels sprouts 20mg 5%
100 Boiled potatoes 20mg 5%
101 Tomatillos 20mg 5%
102 Chinese broccoli 19mg 4.8%
103 Zucchini 19mg 4.8%
104 Chinese cabbage 19mg 4.8%
105 Kohlrabi 19mg 4.8%
106 Cooked kohlrabi 19mg 4.8%
107 Patty pan squash 19mg 4.8%
108 Sweet potato 18mg 4.5%
109 Cooked chinese broccoli 18mg 4.5%
110 Mashed potatoes (milk and butter added) 18mg 4.5%
111 Pokeberry shoots 18mg 4.5%
112 Green beans (snap beans) 18mg 4.5%
113 Yam 18mg 4.5%
114 Canned green peas 17mg 4.3%
115 Jerusalem artichoke 17mg 4.3%
116 Fennel 17mg 4.3%
117 Daikon 16mg 4%
118 Red cabbage 16mg 4%
119 Green onions 16mg 4%
120 Cooked cabbage 15mg 3.8%
121 Cauliflower 15mg 3.8%
122 Endive 15mg 3.8%
123 Kimchi 14mg 3.5%
124 Cooked leek 14mg 3.5%
125 Romaine lettuce 14mg 3.5%
126 Asparagus 14mg 3.5%
127 Cooked asparagus 14mg 3.5%
128 Canned corn 13mg 3.3%
129 Cucumber 13mg 3.3%
130 Radicchio 13mg 3.3%
131 Butterhead lettuce 13mg 3.3%
132 Lettuce 13mg 3.3%
133 Escarole 13mg 3.3%
134 Cabbage 12mg 3%
135 Carrots 12mg 3%
136 Red bell peppers 12mg 3%
137 Rhubarb 12mg 3%
138 Red leaf lettuce 12mg 3%
139 Pumpkin 12mg 3%
140 Chayote 12mg 3%
141 Eggplant 11mg 2.8%
142 Cooked onion 11mg 2.8%
143 Tomatoes 11mg 2.8%
144 Turnips 11mg 2.8%
145 Celery 11mg 2.8%
146 Honeydew melon 10mg 2.5%
147 Onion 10mg 2.5%
148 Boiled carrots 10mg 2.5%
149 Green bell peppers 10mg 2.5%
150 Radish 10mg 2.5%
151 Cooked tomatoes 9mg 2.3%
152 Cooked turnips 9mg 2.3%
153 Cooked pumpkin 9mg 2.3%
154 Cooked cauliflower 9mg 2.3%
155 Butterbur 8mg 2%
156 Iceberg lettuce 7mg 1.8%
157 Bamboo shoots 3mg 0.8%
158 Groundcherries 0mg 0%