Welcome to the list of the top 100 vegetables highest in magnesium content. Where the amount of magnesium ranges from 156 mg to 43 mg per 100g. The vegetables with the highest magnesium is Fireweed, leaves, raw which in 100g contains 156 mg of magnesium.

The total recommended daily allowance or RDA for magnesium is 400 mg. For the 100g serving of Fireweed, leaves, raw, the RDA magnesium percentage is 39 %. 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 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 high in magnesium.





Other important and magnesium related nutrients are Calories, Protein, 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 Calories is 103 kcal (5% RDA), the amount of Protein is 4.71 g (8% RDA), the amount of 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 Calories, Protein, 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.

magnesium and nutrition facts in vegetables per 100g

Top Ten - Highest magnesium Content per 100g

Below is a simplified list for magnesium in vegetables for the top 10 vegetables. A more comprehensive list for the top 100 can be found at the bottom of the page along with different servings.

1. Fireweed, leaves, raw 156mg (39%RDA)
2. Drumstick leaves, cooked, boiled, drained, with salt 151mg (38%RDA)
3. Drumstick leaves, cooked, boiled, drained, without salt 151mg (38%RDA)
4. Drumstick leaves, raw 147mg (37%RDA)
5. Seaweed, irishmoss, raw 144mg (36%RDA)
6. Epazote, raw 121mg (30%RDA)
7. Seaweed, kelp, raw 121mg (30%RDA)
8. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt 111mg (28%RDA)
9. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt 111mg (28%RDA)
10. Seaweed, wakame, raw 107mg (27%RDA)

Comparing magnesium in vegetables vs spinach

The amount of magnesium in spinach is 79 per 100g.As magnesium percentage of the RDA this is 20 %. Comparing with Fireweed, leaves, raw, in 100g contains 156 mg of magnesium. As a percentage of the RDA this is 39 %. Therefore, Fireweed, leaves, raw has 77 mg more magnesium than spinach. In terms of magnesium percentage this is 97 % more magnesium. Spinach has an overall nutritional value score of 68 out of 100, whereas Fireweed, leaves, raw has a nutritional value score of 24 out of 100.

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 cup (or 256 g). The percentage of the recommended daily value for this serving is 42 %. For this serving the Calories content is 376.32 kcal (19% RDA), the Protein content is 33.15 g (59% RDA), the 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 items from the general description 'vegetables' each of which show the magnesium amount as well as Calories, Protein, 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.

vegetables magnesium per 100g

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing magnesium which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of high magnesium content in foods.


List of Vegetables High in magnesium Content per 100g

1. Fireweed, leaves, raw - Magnesium
156 mg of Magnesium per 100g (39% RDA)
Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
156 mg(39%) 103(5%)19.22(15%)2.75(4%)4.71(8%)
Typical Serving Amount : 1 cup, chopped (or 23g):
35.88 mg(9%)23.69 kcal(1%)4.42 g(3%)0.63 g(1%)1.08 g(2%)
Other Serving Size : 1 plant (or 22g):
34.32 mg(9%)22.66 kcal(1%)4.23 g(3%)0.61 g(1%)1.04 g(2%)
2. Drumstick leaves, cooked, boiled, drained, with salt - Magnesium
151 mg of Magnesium per 100g (38% RDA)
Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
151 mg(38%) 60(3%)11.15(9%)0.93(1%)5.27(9%)
Typical Serving Amount : 1 cup, chopped (or 42g):
63.42 mg(16%)25.2 kcal(1%)4.68 g(4%)0.39 g(1%)2.21 g(4%)
3. Drumstick leaves, cooked, boiled, drained, without salt - Magnesium
151 mg of Magnesium per 100g (38% RDA)
Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
151 mg(38%) 60(3%)11.15(9%)0.93(1%)5.27(9%)
Typical Serving Amount : 1 cup, chopped (or 42g):
63.42 mg(16%)25.2 kcal(1%)4.68 g(4%)0.39 g(1%)2.21 g(4%)
4. Drumstick leaves, raw - Magnesium
147 mg of Magnesium per 100g (37% RDA)
Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
147 mg(37%) 64(3%)8.28(6%)1.4(2%)9.4(17%)
Typical Serving Amount : 1 cup, chopped (or 21g):
30.87 mg(8%)13.44 kcal(1%)1.74 g(1%)0.29 g(0%)1.97 g(4%)
5. Seaweed, irishmoss, raw - Magnesium
144 mg of Magnesium per 100g (36% RDA)
Nutritional Value = 26 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
144 mg(36%) 49(2%)12.29(9%)0.16(0%)1.51(3%)
Typical Serving Amount : 2 tbsp (1/8 cup) (or 10g):
14.4 mg(4%)4.9 kcal(0%)1.23 g(1%)0.02 g(0%)0.15 g(0%)
6. Epazote, raw - Magnesium
121 mg of Magnesium per 100g (30% RDA)
Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
121 mg(30%) 32(2%)7.44(6%)0.52(1%)0.33(1%)
Typical Serving Amount : 1 tbsp (or 0.8g):
0.97 mg(0%)0.26 kcal(0%)0.06 g(0%)0 g(0%)0 g(0%)
Other Serving Size : 1 sprig (or 2g):
2.42 mg(1%)0.64 kcal(0%)0.15 g(0%)0.01 g(0%)0.01 g(0%)
7. Seaweed, kelp, raw - Magnesium
121 mg of Magnesium per 100g (30% RDA)
Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
121 mg(30%) 43(2%)9.57(7%)0.56(1%)1.68(3%)
Typical Serving Amount : 2 tbsp (1/8 cup) (or 10g):
12.1 mg(3%)4.3 kcal(0%)0.96 g(1%)0.06 g(0%)0.17 g(0%)
8. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt - Magnesium
111 mg of Magnesium per 100g (28% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
111 mg(28%) 78(4%)15.01(12%)0.81(1%)7.07(13%)
9. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt - Magnesium
111 mg of Magnesium per 100g (28% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
111 mg(28%) 78(4%)15.01(12%)0.81(1%)7.07(13%)
10. Seaweed, wakame, raw - Magnesium
107 mg of Magnesium per 100g (27% RDA)
Nutritional Value = 21 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
107 mg(27%) 45(2%)9.14(7%)0.64(1%)3.03(5%)
Typical Serving Amount : 2 tbsp (1/8 cup) (or 10g):
10.7 mg(3%)4.5 kcal(0%)0.91 g(1%)0.06 g(0%)0.3 g(1%)
11. Dock, raw - Magnesium
103 mg of Magnesium per 100g (26% RDA)
Nutritional Value = 61 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
103 mg(26%) 22(1%)3.2(2%)0.7(1%)2(4%)
Typical Serving Amount : 1 cup, chopped (or 133g):
136.99 mg(34%)29.26 kcal(1%)4.26 g(3%)0.93 g(1%)2.66 g(5%)
12. Beans, navy, mature seeds, sprouted, raw - Magnesium
101 mg of Magnesium per 100g (25% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
101 mg(25%) 67(3%)13.05(10%)0.7(1%)6.15(11%)
Typical Serving Amount : 1 cup (or 104g):
105.04 mg(26%)69.68 kcal(3%)13.57 g(10%)0.73 g(1%)6.4 g(11%)
13. Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt - Magnesium
96 mg of Magnesium per 100g (24% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
96 mg(24%) 125(6%)9.4(7%)7.1(11%)13.1(23%)
14. Soybe - Magnesium
96 mg of Magnesium per 100g (24% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
96 mg(24%) 125(6%)9.4(7%)7.1(11%)13.1(23%)
15. Grape leaves, raw - Magnesium
95 mg of Magnesium per 100g (24% RDA)
Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
95 mg(24%) 93(5%)17.31(13%)2.12(3%)5.6(10%)
Typical Serving Amount : 1 cup (or 14g):
13.3 mg(3%)13.02 kcal(1%)2.42 g(2%)0.3 g(0%)0.78 g(1%)
Other Serving Size : 1 leaf (or 3g):
2.85 mg(1%)2.79 kcal(0%)0.52 g(0%)0.06 g(0%)0.17 g(0%)
16. Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt - Magnesium
94 mg of Magnesium per 100g (24% RDA)
Nutritional Value = 48 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
94 mg(24%) 34(2%)6.68(5%)0.2(0%)3.6(6%)
Typical Serving Amount : 1 cup (or 58g):
54.52 mg(14%)19.72 kcal(1%)3.87 g(3%)0.12 g(0%)2.09 g(4%)
17. Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt - Magnesium
94 mg of Magnesium per 100g (24% RDA)
Nutritional Value = 49 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
94 mg(24%) 32(2%)6.16(5%)0.2(0%)3.6(6%)
Typical Serving Amount : 1 cup (or 58g):
54.52 mg(14%)18.56 kcal(1%)3.57 g(3%)0.12 g(0%)2.09 g(4%)
18. Dock, cooked, boiled, drained, without salt - Magnesium
89 mg of Magnesium per 100g (22% RDA)
Nutritional Value = 53 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
89 mg(22%) 20(1%)2.93(2%)0.64(1%)1.83(3%)
19. Dock, cooked, boiled, drained, with salt - Magnesium
89 mg of Magnesium per 100g (22% RDA)
Nutritional Value = 43 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
89 mg(22%) 20(1%)2.93(2%)0.64(1%)1.83(3%)
20. Kale, scotch, raw - Magnesium
88 mg of Magnesium per 100g (22% RDA)
Nutritional Value = 40 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
88 mg(22%) 42(2%)8.32(6%)0.6(1%)2.8(5%)
Typical Serving Amount : 1 cup, chopped (or 67g):
58.96 mg(15%)28.14 kcal(1%)5.57 g(4%)0.4 g(1%)1.88 g(3%)
21. Spinach, cooked, boiled, drained, with salt - Magnesium
87 mg of Magnesium per 100g (22% RDA)
Nutritional Value = 62 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
87 mg(22%) 23(1%)3.75(3%)0.26(0%)2.97(5%)
Typical Serving Amount : 1 cup (or 180g):
156.6 mg(39%)41.4 kcal(2%)6.75 g(5%)0.47 g(1%)5.35 g(10%)
22. Spinach, cooked, boiled, drained, without salt - Magnesium
87 mg of Magnesium per 100g (22% RDA)
Nutritional Value = 63 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
87 mg(22%) 23(1%)3.75(3%)0.26(0%)2.97(5%)
Typical Serving Amount : 1 cup (or 180g):
156.6 mg(39%)41.4 kcal(2%)6.75 g(5%)0.47 g(1%)5.35 g(10%)
23. Chard, swiss, cooked, boiled, drained, with salt - Magnesium
86 mg of Magnesium per 100g (22% RDA)
Nutritional Value = 68 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
86 mg(22%) 20(1%)4.13(3%)0.08(0%)1.88(3%)
Typical Serving Amount : 1 cup, chopped (or 175g):
150.5 mg(38%)35 kcal(2%)7.23 g(6%)0.14 g(0%)3.29 g(6%)
24. Chard, swiss, cooked, boiled, drained, without salt - Magnesium
86 mg of Magnesium per 100g (22% RDA)
Nutritional Value = 69 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
86 mg(22%) 20(1%)4.13(3%)0.08(0%)1.88(3%)
Typical Serving Amount : 1 cup, chopped (or 175g):
150.5 mg(38%)35 kcal(2%)7.23 g(6%)0.14 g(0%)3.29 g(6%)
25. Balsam-pear (bitter gourd), leafy tips, raw - Magnesium
85 mg of Magnesium per 100g (21% RDA)
Nutritional Value = 38 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
85 mg(21%) 30(2%)3.29(3%)0.69(1%)5.3(9%)
Typical Serving Amount : 1 leaf (or 4g):
3.4 mg(1%)1.2 kcal(0%)0.13 g(0%)0.03 g(0%)0.21 g(0%)
Other Serving Size : .5 cup (or 24g):
20.4 mg(5%)7.2 kcal(0%)0.79 g(1%)0.17 g(0%)1.27 g(2%)
26. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated - Magnesium
84 mg of Magnesium per 100g (21% RDA)
Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
84 mg(21%) 31(2%)5.62(4%)0.17(0%)1.86(3%)
Typical Serving Amount : .25 cup (or 25g):
21 mg(5%)7.75 kcal(0%)1.41 g(1%)0.04 g(0%)0.47 g(1%)
27. Chard, swiss, raw - Magnesium
81 mg of Magnesium per 100g (20% RDA)
Nutritional Value = 74 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
81 mg(20%) 19(1%)3.74(3%)0.2(0%)1.8(3%)
Typical Serving Amount : 1 cup (or 36g):
29.16 mg(7%)6.84 kcal(0%)1.35 g(1%)0.07 g(0%)0.65 g(1%)
Other Serving Size : 1 leaf (or 48g):
38.88 mg(10%)9.12 kcal(0%)1.8 g(1%)0.1 g(0%)0.86 g(2%)
28. Spinach, raw - Magnesium
79 mg of Magnesium per 100g (20% RDA)
Nutritional Value = 68 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
79 mg(20%) 23(1%)3.63(3%)0.39(1%)2.86(5%)
Typical Serving Amount : 1 cup (or 30g):
23.7 mg(6%)6.9 kcal(0%)1.09 g(1%)0.12 g(0%)0.86 g(2%)
Other Serving Size : 1 bunch (or 340g):
268.6 mg(67%)78.2 kcal(4%)12.34 g(9%)1.33 g(2%)9.72 g(17%)
Other Serving Size : 1 leaf (or 10g):
7.9 mg(2%)2.3 kcal(0%)0.36 g(0%)0.04 g(0%)0.29 g(1%)
Other Serving Size : 1 package (10 oz) (or 284g):
224.36 mg(56%)65.32 kcal(3%)10.31 g(8%)1.11 g(2%)8.12 g(15%)
29. Lima beans, immature seeds, cooked, boiled, drained, with salt - Magnesium
74 mg of Magnesium per 100g (19% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
74 mg(19%) 123(6%)23.64(18%)0.32(0%)6.81(12%)
Typical Serving Amount : 1 cup (or 170g):
125.8 mg(31%)209.1 kcal(10%)40.19 g(31%)0.54 g(1%)11.58 g(21%)
30. Lima beans, immature seeds, cooked, boiled, drained, without salt - Magnesium
74 mg of Magnesium per 100g (19% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
74 mg(19%) 123(6%)23.64(18%)0.32(0%)6.81(12%)
Typical Serving Amount : 1 cup (or 170g):
125.8 mg(31%)209.1 kcal(10%)40.19 g(31%)0.54 g(1%)11.58 g(21%)
31. Soybeans, mature seeds, sprouted, raw - Magnesium
72 mg of Magnesium per 100g (18% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
72 mg(18%) 122(6%)9.57(7%)6.7(10%)13.09(23%)
Typical Serving Amount : .5 cup (or 35g):
25.2 mg(6%)42.7 kcal(2%)3.35 g(3%)2.35 g(4%)4.58 g(8%)
Other Serving Size : 10 sprouts (or 10g):
7.2 mg(2%)12.2 kcal(1%)0.96 g(1%)0.67 g(1%)1.31 g(2%)
32. Swamp cabbage, (skunk cabbage), raw - Magnesium
71 mg of Magnesium per 100g (18% RDA)
Nutritional Value = 73 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
71 mg(18%) 19(1%)3.14(2%)0.2(0%)2.6(5%)
Typical Serving Amount : 1 cup, chopped (or 56g):
39.76 mg(10%)10.64 kcal(1%)1.76 g(1%)0.11 g(0%)1.46 g(3%)
Other Serving Size : 1 shoot (or 13g):
9.23 mg(2%)2.47 kcal(0%)0.41 g(0%)0.03 g(0%)0.34 g(1%)
33. Beet greens, raw - Magnesium
70 mg of Magnesium per 100g (18% RDA)
Nutritional Value = 72 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
70 mg(18%) 22(1%)4.33(3%)0.13(0%)2.2(4%)
Typical Serving Amount : 1 cup (or 38g):
26.6 mg(7%)8.36 kcal(0%)1.65 g(1%)0.05 g(0%)0.84 g(2%)
Other Serving Size : 1 leaf (or 32g):
22.4 mg(6%)7.04 kcal(0%)1.39 g(1%)0.04 g(0%)0.7 g(1%)
Other Serving Size : .5 cup (1 pieces) (or 19g):
13.3 mg(3%)4.18 kcal(0%)0.82 g(1%)0.02 g(0%)0.42 g(1%)
34. Sweet potato leaves, raw - Magnesium
70 mg of Magnesium per 100g (18% RDA)
Nutritional Value = 31 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
70 mg(18%) 42(2%)8.82(7%)0.51(1%)2.49(4%)
Typical Serving Amount : 1 cup, chopped (or 35g):
24.5 mg(6%)14.7 kcal(1%)3.09 g(2%)0.18 g(0%)0.87 g(2%)
Other Serving Size : 1 leaf (12-1/4 long) (or 16g):
11.2 mg(3%)6.72 kcal(0%)1.41 g(1%)0.08 g(0%)0.4 g(1%)
35. Wasabi, root, raw - Magnesium
69 mg of Magnesium per 100g (17% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
69 mg(17%) 109(5%)23.54(18%)0.63(1%)4.8(9%)
Typical Serving Amount : 1 cup, sliced (or 130g):
89.7 mg(22%)141.7 kcal(7%)30.6 g(24%)0.82 g(1%)6.24 g(11%)
Other Serving Size : 1 root (or 169g):
116.61 mg(29%)184.21 kcal(9%)39.78 g(31%)1.06 g(2%)8.11 g(14%)
36. Pigeonpeas, immature seeds, raw - Magnesium
68 mg of Magnesium per 100g (17% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
68 mg(17%) 136(7%)23.88(18%)1.64(3%)7.2(13%)
Typical Serving Amount : 1 cup (or 154g):
104.72 mg(26%)209.44 kcal(10%)36.78 g(28%)2.53 g(4%)11.09 g(20%)
Other Serving Size : 10 seeds (or 4g):
2.72 mg(1%)5.44 kcal(0%)0.96 g(1%)0.07 g(0%)0.29 g(1%)
37. Purslane, raw - Magnesium
68 mg of Magnesium per 100g (17% RDA)
Nutritional Value = 34 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
68 mg(17%) 20(1%)3.39(3%)0.36(1%)2.03(4%)
Typical Serving Amount : 1 cup (or 43g):
29.24 mg(7%)8.6 kcal(0%)1.46 g(1%)0.15 g(0%)0.87 g(2%)
Other Serving Size : 1 plant (or 3g):
2.04 mg(1%)0.6 kcal(0%)0.1 g(0%)0.01 g(0%)0.06 g(0%)
38. Beet greens, cooked, boiled, drained, without salt - Magnesium
68 mg of Magnesium per 100g (17% RDA)
Nutritional Value = 59 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
68 mg(17%) 27(1%)5.46(4%)0.2(0%)2.57(5%)
Typical Serving Amount : 1 cup (1 pieces) (or 144g):
97.92 mg(24%)38.88 kcal(2%)7.86 g(6%)0.29 g(0%)3.7 g(7%)
Other Serving Size : .5 cup (1 pieces) (or 72g):
48.96 mg(12%)19.44 kcal(1%)3.93 g(3%)0.14 g(0%)1.85 g(3%)
39. Beet greens, cooked, boiled, drained, with salt - Magnesium
68 mg of Magnesium per 100g (17% RDA)
Nutritional Value = 58 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
68 mg(17%) 27(1%)5.46(4%)0.2(0%)2.57(5%)
Typical Serving Amount : 1 cup (1 pieces) (or 144g):
97.92 mg(24%)38.88 kcal(2%)7.86 g(6%)0.29 g(0%)3.7 g(7%)
40. Purslane, cooked, boiled, drained, without salt - Magnesium
67 mg of Magnesium per 100g (17% RDA)
Nutritional Value = 34 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
67 mg(17%) 18(1%)3.55(3%)0.19(0%)1.49(3%)
Typical Serving Amount : 1 cup (or 115g):
77.05 mg(19%)20.7 kcal(1%)4.08 g(3%)0.22 g(0%)1.71 g(3%)
Other Serving Size : 1 squash (or 431g):
288.77 mg(72%)77.58 kcal(4%)15.3 g(12%)0.82 g(1%)6.42 g(11%)
41. Purslane, cooked, boiled, drained, with salt - Magnesium
67 mg of Magnesium per 100g (17% RDA)
Nutritional Value = 33 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
67 mg(17%) 18(1%)3.55(3%)0.19(0%)1.49(3%)
Typical Serving Amount : 1 cup (or 115g):
77.05 mg(19%)20.7 kcal(1%)4.08 g(3%)0.22 g(0%)1.71 g(3%)
42. Seaweed, agar, raw - Magnesium
67 mg of Magnesium per 100g (17% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
67 mg(17%) 26(1%)6.75(5%)0.03(0%)0.54(1%)
Typical Serving Amount : 2 tbsp (1/8 cup) (or 10g):
6.7 mg(2%)2.6 kcal(0%)0.68 g(1%)0 g(0%)0.05 g(0%)
43. Vinespinach, (basella), raw - Magnesium
65 mg of Magnesium per 100g (16% RDA)
Nutritional Value = 62 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
65 mg(16%) 19(1%)3.4(3%)0.3(0%)1.8(3%)
44. Soybeans, green, raw - Magnesium
65 mg of Magnesium per 100g (16% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
65 mg(16%) 147(7%)11.05(9%)6.8(10%)12.95(23%)
Typical Serving Amount : 1 cup (or 256g):
166.4 mg(42%)376.32 kcal(19%)28.29 g(22%)17.41 g(27%)33.15 g(59%)
45. Potato flour - Magnesium
65 mg of Magnesium per 100g (16% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
65 mg(16%) 357(18%)83.1(64%)0.34(1%)6.9(12%)
Typical Serving Amount : 1 cup (or 160g):
104 mg(26%)571.2 kcal(29%)132.96 g(102%)0.54 g(1%)11.04 g(20%)
46. Jute, potherb, raw - Magnesium
64 mg of Magnesium per 100g (16% RDA)
Nutritional Value = 40 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
64 mg(16%) 34(2%)5.8(4%)0.25(0%)4.65(8%)
Typical Serving Amount : 1 cup (or 28g):
17.92 mg(4%)9.52 kcal(0%)1.62 g(1%)0.07 g(0%)1.3 g(2%)
47. Cowpeas, leafy tips, cooked, boiled, drained, without salt - Magnesium
62 mg of Magnesium per 100g (16% RDA)
Nutritional Value = 28 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
62 mg(16%) 22(1%)2.8(2%)0.1(0%)4.67(8%)
Typical Serving Amount : 1 cup, chopped (or 53g):
32.86 mg(8%)11.66 kcal(1%)1.48 g(1%)0.05 g(0%)2.48 g(4%)
48. Jute, potherb, cooked, boiled, drained, with salt - Magnesium
62 mg of Magnesium per 100g (16% RDA)
Nutritional Value = 48 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
62 mg(16%) 37(2%)7.29(6%)0.2(0%)3.68(7%)
Typical Serving Amount : 1 cup (or 87g):
53.94 mg(13%)32.19 kcal(2%)6.34 g(5%)0.17 g(0%)3.2 g(6%)
49. Jute, potherb, cooked, boiled, drained, without salt - Magnesium
62 mg of Magnesium per 100g (16% RDA)
Nutritional Value = 49 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
62 mg(16%) 37(2%)7.29(6%)0.2(0%)3.68(7%)
Typical Serving Amount : 1 cup (or 87g):
53.94 mg(13%)32.19 kcal(2%)6.34 g(5%)0.17 g(0%)3.2 g(6%)
50. Cowpeas, leafy tips, cooked, boiled, drained, with salt - Magnesium
62 mg of Magnesium per 100g (16% RDA)
Nutritional Value = 28 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
62 mg(16%) 22(1%)2.8(2%)0.1(0%)4.67(8%)
Typical Serving Amount : 1 cup, chopped (or 53g):
32.86 mg(8%)11.66 kcal(1%)1.48 g(1%)0.05 g(0%)2.48 g(4%)
51. Soybeans, green, cooked, boiled, drained, with salt - Magnesium
60 mg of Magnesium per 100g (15% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
60 mg(15%) 141(7%)11.05(9%)6.4(10%)12.35(22%)
Typical Serving Amount : 1 cup (or 180g):
108 mg(27%)253.8 kcal(13%)19.89 g(15%)11.52 g(18%)22.23 g(40%)
52. Soybeans, mature seeds, sprouted, cooked, steamed, with salt - Magnesium
60 mg of Magnesium per 100g (15% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
60 mg(15%) 81(4%)6.53(5%)4.45(7%)8.47(15%)
Typical Serving Amount : 1 cup (or 94g):
56.4 mg(14%)76.14 kcal(4%)6.14 g(5%)4.18 g(6%)7.96 g(14%)
53. Soybeans, green, cooked, boiled, drained, without salt - Magnesium
60 mg of Magnesium per 100g (15% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
60 mg(15%) 141(7%)11.05(9%)6.4(10%)12.35(22%)
Typical Serving Amount : 1 cup (or 180g):
108 mg(27%)253.8 kcal(13%)19.89 g(15%)11.52 g(18%)22.23 g(40%)
54. Soybeans, mature seeds, sprouted, cooked, steamed - Magnesium
60 mg of Magnesium per 100g (15% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
60 mg(15%) 81(4%)6.53(5%)4.45(7%)8.47(15%)
Typical Serving Amount : 1 cup (or 94g):
56.4 mg(14%)76.14 kcal(4%)6.14 g(5%)4.18 g(6%)7.96 g(14%)
55. Lemon grass (citronella), raw - Magnesium
60 mg of Magnesium per 100g (15% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
60 mg(15%) 99(5%)25.31(19%)0.49(1%)1.82(3%)
Typical Serving Amount : 1 cup (or 67g):
40.2 mg(10%)66.33 kcal(3%)16.96 g(13%)0.33 g(1%)1.22 g(2%)
Other Serving Size : 1 tbsp (or 4.8g):
2.88 mg(1%)4.75 kcal(0%)1.21 g(1%)0.02 g(0%)0.09 g(0%)
56. Artichokes, (globe or french), raw - Magnesium
60 mg of Magnesium per 100g (15% RDA)
Nutritional Value = 23 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
60 mg(15%) 47(2%)10.51(8%)0.15(0%)3.27(6%)
Typical Serving Amount : 1 artichoke, medium (or 128g):
76.8 mg(19%)60.16 kcal(3%)13.45 g(10%)0.19 g(0%)4.19 g(7%)
Other Serving Size : 1 artichoke, large (or 162g):
97.2 mg(24%)76.14 kcal(4%)17.03 g(13%)0.24 g(0%)5.3 g(9%)
57. Lima beans, immature seeds, raw - Magnesium
58 mg of Magnesium per 100g (15% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
58 mg(15%) 113(6%)20.17(16%)0.86(1%)6.84(12%)
Typical Serving Amount : 1 cup (or 156g):
90.48 mg(23%)176.28 kcal(9%)31.47 g(24%)1.34 g(2%)10.67 g(19%)
58. Cowpeas, young pods with seeds, raw - Magnesium
58 mg of Magnesium per 100g (15% RDA)
Nutritional Value = 30 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
58 mg(15%) 44(2%)9.5(7%)0.3(0%)3.3(6%)
Typical Serving Amount : 1 cup (or 94g):
54.52 mg(14%)41.36 kcal(2%)8.93 g(7%)0.28 g(0%)3.1 g(6%)
Other Serving Size : 1 pod (or 12g):
6.96 mg(2%)5.28 kcal(0%)1.14 g(1%)0.04 g(0%)0.4 g(1%)
59. Borage, cooked, boiled, drained, without salt - Magnesium
57 mg of Magnesium per 100g (14% RDA)
Nutritional Value = 43 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
57 mg(14%) 25(1%)3.55(3%)0.81(1%)2.09(4%)
60. Borage, cooked, boiled, drained, with salt - Magnesium
57 mg of Magnesium per 100g (14% RDA)
Nutritional Value = 42 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
57 mg(14%) 25(1%)3.55(3%)0.81(1%)2.09(4%)
61. Kale, scotch, cooked, boiled, drained, with salt - Magnesium
57 mg of Magnesium per 100g (14% RDA)
Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
57 mg(14%) 28(1%)5.62(4%)0.41(1%)1.9(3%)
Typical Serving Amount : 1 cup, chopped (or 130g):
74.1 mg(19%)36.4 kcal(2%)7.31 g(6%)0.53 g(1%)2.47 g(4%)
62. Kale, scotch, cooked, boiled, drained, without salt - Magnesium
57 mg of Magnesium per 100g (14% RDA)
Nutritional Value = 43 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
57 mg(14%) 28(1%)5.63(4%)0.41(1%)1.9(3%)
Typical Serving Amount : 1 cup, chopped (or 130g):
74.1 mg(19%)36.4 kcal(2%)7.32 g(6%)0.53 g(1%)2.47 g(4%)
63. Okra, raw - Magnesium
57 mg of Magnesium per 100g (14% RDA)
Nutritional Value = 31 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
57 mg(14%) 33(2%)7.45(6%)0.19(0%)1.93(3%)
Typical Serving Amount : 1 cup (or 100g):
57 mg(14%)33 kcal(2%)7.45 g(6%)0.19 g(0%)1.93 g(3%)
Other Serving Size : 8 pods (3 long) (or 95g):
54.15 mg(14%)31.35 kcal(2%)7.08 g(5%)0.18 g(0%)1.83 g(3%)
64. Peas, mature seeds, sprouted, raw - Magnesium
56 mg of Magnesium per 100g (14% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
56 mg(14%) 124(6%)27.11(21%)0.68(1%)8.8(16%)
Typical Serving Amount : 1 cup (or 120g):
67.2 mg(17%)148.8 kcal(7%)32.53 g(25%)0.82 g(1%)10.56 g(19%)
65. Amaranth leaves, cooked, boiled, drained, with salt - Magnesium
55 mg of Magnesium per 100g (14% RDA)
Nutritional Value = 46 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
55 mg(14%) 21(1%)4.11(3%)0.18(0%)2.11(4%)
Typical Serving Amount : 1 cup (or 132g):
72.6 mg(18%)27.72 kcal(1%)5.43 g(4%)0.24 g(0%)2.79 g(5%)
66. Amaranth leaves, raw - Magnesium
55 mg of Magnesium per 100g (14% RDA)
Nutritional Value = 45 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
55 mg(14%) 23(1%)4.02(3%)0.33(1%)2.46(4%)
Typical Serving Amount : 1 cup (or 28g):
15.4 mg(4%)6.44 kcal(0%)1.13 g(1%)0.09 g(0%)0.69 g(1%)
Other Serving Size : 1 leaf (or 14g):
7.7 mg(2%)3.22 kcal(0%)0.56 g(0%)0.05 g(0%)0.34 g(1%)
67. Amaranth leaves, cooked, boiled, drained, without salt - Magnesium
55 mg of Magnesium per 100g (14% RDA)
Nutritional Value = 47 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
55 mg(14%) 21(1%)4.11(3%)0.18(0%)2.11(4%)
Typical Serving Amount : 1 cup (or 132g):
72.6 mg(18%)27.72 kcal(1%)5.43 g(4%)0.24 g(0%)2.79 g(5%)
68. Succotash, (corn and limas), cooked, boiled, drained, without salt - Magnesium
53 mg of Magnesium per 100g (13% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
53 mg(13%) 115(6%)24.38(19%)0.8(1%)5.07(9%)
Typical Serving Amount : 1 cup (or 192g):
101.76 mg(25%)220.8 kcal(11%)46.81 g(36%)1.54 g(2%)9.73 g(17%)
69. Beans, pinto, mature seeds, sprouted, raw - Magnesium
53 mg of Magnesium per 100g (13% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
53 mg(13%) 62(3%)11.6(9%)0.9(1%)5.25(9%)
70. Succotash, (corn and limas), cooked, boiled, drained, with salt - Magnesium
53 mg of Magnesium per 100g (13% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
53 mg(13%) 111(6%)24.37(19%)0.8(1%)5.07(9%)
Typical Serving Amount : 1 cup (or 192g):
101.76 mg(25%)213.12 kcal(11%)46.79 g(36%)1.54 g(2%)9.73 g(17%)
71. Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt - Magnesium
52 mg of Magnesium per 100g (13% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
52 mg(13%) 94(5%)19.73(15%)0.38(1%)3.17(6%)
Typical Serving Amount : 1 cup (or 165g):
85.8 mg(21%)155.1 kcal(8%)32.55 g(25%)0.63 g(1%)5.23 g(9%)
72. Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt - Magnesium
52 mg of Magnesium per 100g (13% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
52 mg(13%) 97(5%)20.32(16%)0.38(1%)3.17(6%)
Typical Serving Amount : 1 cup (or 165g):
85.8 mg(21%)160.05 kcal(8%)33.53 g(26%)0.63 g(1%)5.23 g(9%)
73. Nopales, raw - Magnesium
52 mg of Magnesium per 100g (13% RDA)
Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
52 mg(13%) 16(1%)3.33(3%)0.09(0%)1.32(2%)
Typical Serving Amount : 1 cup, sliced (or 86g):
44.72 mg(11%)13.76 kcal(1%)2.86 g(2%)0.08 g(0%)1.14 g(2%)
74. Borage, raw - Magnesium
52 mg of Magnesium per 100g (13% RDA)
Nutritional Value = 48 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
52 mg(13%) 21(1%)3.06(2%)0.7(1%)1.8(3%)
Typical Serving Amount : 1 cup (1 pieces) (or 89g):
46.28 mg(12%)18.69 kcal(1%)2.72 g(2%)0.62 g(1%)1.6 g(3%)
75. Taro, tahitian, cooked, with salt - Magnesium
51 mg of Magnesium per 100g (13% RDA)
Nutritional Value = 26 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
51 mg(13%) 44(2%)6.85(5%)0.68(1%)4.16(7%)
Typical Serving Amount : 1 cup slices (or 137g):
69.87 mg(17%)60.28 kcal(3%)9.38 g(7%)0.93 g(1%)5.7 g(10%)
76. Taro, tahitian, cooked, without salt - Magnesium
51 mg of Magnesium per 100g (13% RDA)
Nutritional Value = 27 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
51 mg(13%) 44(2%)6.85(5%)0.68(1%)4.16(7%)
Typical Serving Amount : 1 cup slices (or 137g):
69.87 mg(17%)60.28 kcal(3%)9.38 g(7%)0.93 g(1%)5.7 g(10%)
77. Cowpeas (blackeyes), immature seeds, raw - Magnesium
51 mg of Magnesium per 100g (13% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
51 mg(13%) 90(5%)18.83(14%)0.35(1%)2.95(5%)
Typical Serving Amount : 1 cup (or 145g):
73.95 mg(18%)130.5 kcal(7%)27.3 g(21%)0.51 g(1%)4.28 g(8%)
78. Arrowhead, raw - Magnesium
51 mg of Magnesium per 100g (13% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
51 mg(13%) 99(5%)20.23(16%)0.29(0%)5.33(10%)
Typical Serving Amount : 1 large (or 25g):
12.75 mg(3%)24.75 kcal(1%)5.06 g(4%)0.07 g(0%)1.33 g(2%)
Other Serving Size : 1 medium (or 12g):
6.12 mg(2%)11.88 kcal(1%)2.43 g(2%)0.03 g(0%)0.64 g(1%)
79. Parsley, fresh - Magnesium
50 mg of Magnesium per 100g (13% RDA)
Nutritional Value = 59 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
50 mg(13%) 36(2%)6.33(5%)0.79(1%)2.97(5%)
Typical Serving Amount : 1 cup chopped (or 60g):
30 mg(8%)21.6 kcal(1%)3.8 g(3%)0.47 g(1%)1.78 g(3%)
Other Serving Size : 1 tbsp (or 3.8g):
1.9 mg(0%)1.37 kcal(0%)0.24 g(0%)0.03 g(0%)0.11 g(0%)
Other Serving Size : 10 sprigs (or 10g):
5 mg(1%)3.6 kcal(0%)0.63 g(0%)0.08 g(0%)0.3 g(1%)
80. Arrowhead, cooked, boiled, drained, with salt - Magnesium
49 mg of Magnesium per 100g (12% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
49 mg(12%) 78(4%)16.14(12%)0.1(0%)4.49(8%)
Typical Serving Amount : 1 corm, medium (or 12g):
5.88 mg(1%)9.36 kcal(0%)1.94 g(1%)0.01 g(0%)0.54 g(1%)
81. Arrowhead, cooked, boiled, drained, without salt - Magnesium
49 mg of Magnesium per 100g (12% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
49 mg(12%) 78(4%)16.14(12%)0.1(0%)4.49(8%)
Typical Serving Amount : 1 medium (or 12g):
5.88 mg(1%)9.36 kcal(0%)1.94 g(1%)0.01 g(0%)0.54 g(1%)
82. Malabar spinach, cooked - Magnesium
48 mg of Magnesium per 100g (12% RDA)
Nutritional Value = 31 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
48 mg(12%) 23(1%)2.71(2%)0.78(1%)2.98(5%)
Typical Serving Amount : 1 cup (or 44g):
21.12 mg(5%)10.12 kcal(1%)1.19 g(1%)0.34 g(1%)1.31 g(2%)
Other Serving Size : 1 bunch (or 17g):
8.16 mg(2%)3.91 kcal(0%)0.46 g(0%)0.13 g(0%)0.51 g(1%)
83. Succotash, (corn and limas), raw - Magnesium
48 mg of Magnesium per 100g (12% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
48 mg(12%) 99(5%)19.59(15%)1.02(2%)5.03(9%)
84. Sweet potato leaves, cooked, steamed, without salt - Magnesium
48 mg of Magnesium per 100g (12% RDA)
Nutritional Value = 27 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
48 mg(12%) 41(2%)7.38(6%)0.34(1%)2.18(4%)
Typical Serving Amount : 1 cup (or 64g):
30.72 mg(8%)26.24 kcal(1%)4.72 g(4%)0.22 g(0%)1.4 g(3%)
85. Sweet potato leaves, cooked, steamed, with salt - Magnesium
48 mg of Magnesium per 100g (12% RDA)
Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
48 mg(12%) 35(2%)7.38(6%)0.34(1%)2.18(4%)
Typical Serving Amount : 1 cup (or 64g):
30.72 mg(8%)22.4 kcal(1%)4.72 g(4%)0.22 g(0%)1.4 g(3%)
86. Nopales, cooked, without salt - Magnesium
47 mg of Magnesium per 100g (12% RDA)
Nutritional Value = 33 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
47 mg(12%) 15(1%)3.28(3%)0.05(0%)1.35(2%)
Typical Serving Amount : 1 cup (or 149g):
70.03 mg(18%)22.35 kcal(1%)4.89 g(4%)0.07 g(0%)2.01 g(4%)
Other Serving Size : 1 pad (or 29g):
13.63 mg(3%)4.35 kcal(0%)0.95 g(1%)0.01 g(0%)0.39 g(1%)
87. Taro, tahitian, raw - Magnesium
47 mg of Magnesium per 100g (12% RDA)
Nutritional Value = 30 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
47 mg(12%) 44(2%)6.91(5%)0.97(1%)2.79(5%)
Typical Serving Amount : 1 cup slices (or 125g):
58.75 mg(15%)55 kcal(3%)8.64 g(7%)1.21 g(2%)3.49 g(6%)
88. Kale, raw - Magnesium
47 mg of Magnesium per 100g (12% RDA)
Nutritional Value = 33 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
47 mg(12%) 49(2%)8.75(7%)0.93(1%)4.28(8%)
Typical Serving Amount : 1 cup, chopped (or 67g):
31.49 mg(8%)32.83 kcal(2%)5.86 g(5%)0.62 g(1%)2.87 g(5%)
89. Arugula, raw - Magnesium
47 mg of Magnesium per 100g (12% RDA)
Nutritional Value = 42 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
47 mg(12%) 25(1%)3.65(3%)0.66(1%)2.58(5%)
Typical Serving Amount : 1 leaf (or 2g):
0.94 mg(0%)0.5 kcal(0%)0.07 g(0%)0.01 g(0%)0.05 g(0%)
Other Serving Size : .5 cup (or 10g):
4.7 mg(1%)2.5 kcal(0%)0.37 g(0%)0.07 g(0%)0.26 g(0%)
90. Taro leaves, raw - Magnesium
45 mg of Magnesium per 100g (11% RDA)
Nutritional Value = 48 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
45 mg(11%) 42(2%)6.7(5%)0.74(1%)4.98(9%)
Typical Serving Amount : 1 cup (or 28g):
12.6 mg(3%)11.76 kcal(1%)1.88 g(1%)0.21 g(0%)1.39 g(2%)
Other Serving Size : 1 leaf (11 x 6-1/2) (or 10g):
4.5 mg(1%)4.2 kcal(0%)0.67 g(1%)0.07 g(0%)0.5 g(1%)
91. Drumstick pods, raw - Magnesium
45 mg of Magnesium per 100g (11% RDA)
Nutritional Value = 32 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
45 mg(11%) 37(2%)8.53(7%)0.2(0%)2.1(4%)
Typical Serving Amount : 1 cup slices (or 100g):
45 mg(11%)37 kcal(2%)8.53 g(7%)0.2 g(0%)2.1 g(4%)
Other Serving Size : 1 pod (15-1/3 long) (or 11g):
4.95 mg(1%)4.07 kcal(0%)0.94 g(1%)0.02 g(0%)0.23 g(0%)
92. Radish seeds, sprouted, raw - Magnesium
44 mg of Magnesium per 100g (11% RDA)
Nutritional Value = 21 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
44 mg(11%) 43(2%)3.6(3%)2.53(4%)3.81(7%)
Typical Serving Amount : 1 cup (or 38g):
16.72 mg(4%)16.34 kcal(1%)1.37 g(1%)0.96 g(1%)1.45 g(3%)
93. Yardlong bean, raw - Magnesium
44 mg of Magnesium per 100g (11% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
44 mg(11%) 47(2%)8.35(6%)0.4(1%)2.8(5%)
Typical Serving Amount : 1 cup slices (or 91g):
40.04 mg(10%)42.77 kcal(2%)7.6 g(6%)0.36 g(1%)2.55 g(5%)
Other Serving Size : 1 pod (or 12g):
5.28 mg(1%)5.64 kcal(0%)1 g(1%)0.05 g(0%)0.34 g(1%)
94. Cardoon, cooked, boiled, drained, with salt - Magnesium
43 mg of Magnesium per 100g (11% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
43 mg(11%) 20(1%)4.74(4%)0.11(0%)0.76(1%)
95. Squash, winter, acorn, cooked, baked, without salt - Magnesium
43 mg of Magnesium per 100g (11% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
43 mg(11%) 56(3%)14.58(11%)0.14(0%)1.12(2%)
Typical Serving Amount : 1 cup, cubes (or 205g):
88.15 mg(22%)114.8 kcal(6%)29.89 g(23%)0.29 g(0%)2.3 g(4%)
96. Cowpeas, leafy tips, raw - Magnesium
43 mg of Magnesium per 100g (11% RDA)
Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
43 mg(11%) 29(1%)4.82(4%)0.25(0%)4.1(7%)
Typical Serving Amount : 1 cup, chopped (or 36g):
15.48 mg(4%)10.44 kcal(1%)1.74 g(1%)0.09 g(0%)1.48 g(3%)
Other Serving Size : 1 leaf (or 3g):
1.29 mg(0%)0.87 kcal(0%)0.14 g(0%)0.01 g(0%)0.12 g(0%)
97. Potatoes, baked, skin, with salt - Magnesium
43 mg of Magnesium per 100g (11% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
43 mg(11%) 198(10%)46.06(35%)0.1(0%)4.29(8%)
Typical Serving Amount : 1 skin (or 58g):
24.94 mg(6%)114.84 kcal(6%)26.71 g(21%)0.06 g(0%)2.49 g(4%)
98. Potatoes, baked, skin, without salt - Magnesium
43 mg of Magnesium per 100g (11% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
43 mg(11%) 198(10%)46.06(35%)0.1(0%)4.29(8%)
Typical Serving Amount : 1 skin (or 58g):
24.94 mg(6%)114.84 kcal(6%)26.71 g(21%)0.06 g(0%)2.49 g(4%)
99. Squash, winter, acorn, cooked, baked, with salt - Magnesium
43 mg of Magnesium per 100g (11% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
43 mg(11%) 56(3%)14.58(11%)0.14(0%)1.12(2%)
Typical Serving Amount : 1 cup, cubes (or 205g):
88.15 mg(22%)114.8 kcal(6%)29.89 g(23%)0.29 g(0%)2.3 g(4%)
100. Ginger root, raw - Magnesium
43 mg of Magnesium per 100g (11% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
43 mg(11%) 80(4%)17.77(14%)0.75(1%)1.82(3%)
Typical Serving Amount : 1 tsp (or 2g):
0.86 mg(0%)1.6 kcal(0%)0.36 g(0%)0.02 g(0%)0.04 g(0%)
Other Serving Size : .25 cup slices (1 dia) (or 24g):
10.32 mg(3%)19.2 kcal(1%)4.26 g(3%)0.18 g(0%)0.44 g(1%)
Other Serving Size : 5 slices (1 dia) (or 11g):
4.73 mg(1%)8.8 kcal(0%)1.95 g(2%)0.08 g(0%)0.2 g(0%)






magnesium and Nutrition Facts - Top 201 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats