Magnesium Rich Vegetables

Welcome to the list of the top 100 vegetables highest in magnesium content. Where the amount of magnesium ranges from 156.00 mg to 42.00 mg per 100g. The top vegetable is Fireweed, leaves, raw with the highest magnesium content, which in 100g contains 156.00 mg of magnesium.

The total recommended daily allowance or RDA for magnesium is 400 mg. For the 100g serving of Fireweed, leaves, raw, which contains 156.00 mg of magnesium, the corresponding RDA magnesium percentage is 39 %, which is the highest item from the list of vegetables high in magnesium.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Fireweed, leaves, raw has a nutritional value score of 24.00 out of 100.Comparing the magnesium content and the nutritional density in 100g for Fireweed, leaves, raw; We class this as a high magnesium content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a high nutritional density value from our list of vegetables.

Other important and magnesium related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Fireweed, leaves, raw, which is the top of the vegetables list for magnesium content in your diet, the amount of Energy is 103.00 kcal (5% RDA), the amount of Protein is 4.71 g (8% RDA), the amount of Total Fat is 2.75 g (4% RDA) and the amount of Carbohydrate is 19.22 g (15% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the magnesium content in Fireweed, leaves, raw from the list of vegetables.

Top Twenty List - Highest magnesium Content per 100g

Below is a basic list for magnesium in vegetables for the top 20 vegetables. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Fireweed, leaves, raw 156.00mg (39%RDA)
2. Seaweed, irishmoss, raw 144.00mg (36%RDA)
3. Seaweed, kelp, raw 121.00mg (30%RDA)
4. Epazote, raw 121.00mg (30%RDA)
5. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt 111.00mg (28%RDA)
6. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt 111.00mg (28%RDA)
7. Seaweed, wakame, raw 107.00mg (27%RDA)
8. Dock, raw 103.00mg (26%RDA)
9. Beans, navy, mature seeds, sprouted, raw 101.00mg (25%RDA)
10. Soybeans, mature seeds, sprouted, cooked, stir-fried 96.00mg (24%RDA)
11. Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt 96.00mg (24%RDA)
12. Grape leaves, raw 95.00mg (24%RDA)
13. Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt 94.00mg (24%RDA)
14. Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt 94.00mg (24%RDA)
15. Dock, cooked, boiled, drained, without salt 89.00mg (22%RDA)
16. Dock, cooked, boiled, drained, with salt 89.00mg (22%RDA)
17. Kale, scotch, raw 88.00mg (22%RDA)
18. Spinach, cooked, boiled, drained, with salt 87.00mg (22%RDA)
19. Spinach, cooked, boiled, drained, without salt 87.00mg (22%RDA)
20. Chard, swiss, cooked, boiled, drained, with salt 86.00mg (22%RDA)

Highest Amount of magnesium per Serving

Please remember that the above gives an accurate value in 100g for high magnesium foods in your diet. You should also take into account portion sizes when you are considering the magnesium nutritional content.

The food with the highest magnesium content per typical serving is Soybeans, green, raw which contains 166.4 mg in 1.000 cup (or 256.00 g). The percentage of the recommended daily value for this serving is 42 %. For this serving the Energy content is 376.32 kcal (19% RDA), the Protein content is 33.15 g (59% RDA), the Total Fat content is 17.41 g (27% RDA) and the Carbohydrate content is 28.29 g (22% RDA).

Milligrams of magnesium in vegetables (per 100g)

The list below gives the total magnesium content in the top 100 items from the general description 'vegetables' each of which show the magnesium amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of magnesium can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 46 items. The highest amount of magnesium from the 46 raw items is in Fireweed, leaves, raw where the content is 156.00 mg per 100g. The number of food items which are cooked are 49 items. The highest amount of magnesium from the 49 cooked items is in Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt where the amount is 111.00 mg per 100g. Comparing raw and cooked vegetables shows that cooking can change the levels of magnesium by 45 mg in a 100g serving.

Nutritional Information Summary