Diet & Fitness Today

Online Health and Fitness

Vitamins | Amino Acids | Top 10 Nutrients | Nutrition Facts | Fast Food Nutrition | Body Fat | BMR | Calories Burned | Glycemic Index | RDA

Magnesium Rich Vegetables


Home / Nutrition /Magnesium / Vegetables

We have sorted our complete nutrition and vitamin database, based on amount of Magnesium in Vegetables. Click on a food item or beverage below to give a full nutrition breakdown, for example Chives, freeze-dried. In this food example the amount of Magnesium per 100g, is 640 mg. This corresponds to 160 % of the RDA for Magnesium. Each item listed at the bottom of the page can be scaled for different amounts, from the list of Vegetables high in Magnesium.

Highest Magnesium Content per 100g

The Magnesium content ranges from 692 mg for Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry through to 83 mg for Fungi, Cloud ears, dried in 100g. The difference between the highest and lowest values gives a range of 609 mg of Magnesium per 100g.The range of calories for these foods is from 259 kcal through to 284 kcal.

This gives a range for the recommended nutrition value for the 50 foods listed below from 173 % of the daily recommended value through to the lowest nutritional percentage of 20.75 % of the Magnesium daily value. The recommended daily allowance (also referred to as recommended dietary allowance) is 400 mg of Magnesium.

From this list of foods there are 3 foods which contain greater than 50% of the RDA per 100g of Magnesium.

For a complete list we also have a list of high Magnesium foods

Highest Amount of Magnesium per Serving

Please remember that the above gives an accurate value in 100g for high Magnesium foods. For example 100g of Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry contains 692 mg of Magnesium. However, there are other factors to consider when you are assessing your Magnesium nutritional requirements. You should also take into account portion sizes when you are considering the Magnesium nutritional content.

For Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry, which contains the highest amount of Magnesium in 100 g, the amount of Magnesium in a typical serving of .25 cup (or 5 g) is 34.6 mg.This is 8.65 % of the recommended daily value.

The food with the highest Magnesium content per typical serving is Seaweed, spirulina, dried which contains 218.4 mg in 1 cup (or 112 g).The precentage of the recommended daily value for this serving is 54.6 %.

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Magnesium content.


 

List of Vegetables High in Magnesium per 100g

next
1. Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry - Magnesium
  692 mg of Magnesium per 100g (173 %DV).
  For this serving the amount of Calories is 259 kcal per 100g(13 %DV cals).
  A typical serving of .25 cup (or 5g), Magnesium nutritional content is 34.6 mg (8.65 %DV).  Calories per serving are 12.95 kcal (1 %DV cals).
2. Chives, freeze-dried - Magnesium
  640 mg of Magnesium per 100g (160 %DV).
  For this serving the amount of Calories is 311 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 0.2g), Magnesium nutritional content is 1.28 mg (0.32 %DV).  Calories per serving are 0.62 kcal (0 %DV cals).
  Other food servings - .25 cup (or 0.8g), Magnesium content is 5.12 mg (1.28 %DV).  Calories per serving are 2.49 kcal (0 %DV cals).
3. Parsley, freeze-dried - Magnesium
  372 mg of Magnesium per 100g (93 %DV).
  For this serving the amount of Calories is 271 kcal per 100g(14 %DV cals).
  A typical serving of 1 tbsp (or 0.4g), Magnesium nutritional content is 1.49 mg (0.37 %DV).  Calories per serving are 1.08 kcal (0 %DV cals).
  Other food servings - .25 cup (or 1.4g), Magnesium content is 5.21 mg (1.3 %DV).  Calories per serving are 3.79 kcal (0 %DV cals).
4. Seaweed, spirulina, dried - Magnesium
  195 mg of Magnesium per 100g (48.75 %DV).
  For this serving the amount of Calories is 290 kcal per 100g(15 %DV cals).
  A typical serving of 1 cup (or 112g), Magnesium nutritional content is 218.4 mg (54.6 %DV).  Calories per serving are 324.8 kcal (16 %DV cals).
  Other food servings - 1 tablespoon (or 7g), Magnesium content is 13.65 mg (3.41 %DV).  Calories per serving are 20.3 kcal (1 %DV cals).
5. Tomatoes, sun-dried - Magnesium
  194 mg of Magnesium per 100g (48.5 %DV).
  For this serving the amount of Calories is 258 kcal per 100g(13 %DV cals).
  A typical serving of 1 cup (or 54g), Magnesium nutritional content is 104.76 mg (26.19 %DV).  Calories per serving are 139.32 kcal (7 %DV cals).
  Other food servings - 1 piece (or 2g), Magnesium content is 3.88 mg (0.97 %DV).  Calories per serving are 5.16 kcal (0 %DV cals).
6. Peppers, sweet, red, freeze-dried - Magnesium
  188 mg of Magnesium per 100g (47 %DV).
  For this serving the amount of Calories is 314 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 0.4g), Magnesium nutritional content is 0.75 mg (0.19 %DV).  Calories per serving are 1.26 kcal (0 %DV cals).
  Other food servings - .25 cup (or 1.6g), Magnesium content is 3.01 mg (0.75 %DV).  Calories per serving are 5.02 kcal (0 %DV cals).
7. Peppers, sweet, green, freeze-dried - Magnesium
  188 mg of Magnesium per 100g (47 %DV).
  For this serving the amount of Calories is 314 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 0.4g), Magnesium nutritional content is 0.75 mg (0.19 %DV).  Calories per serving are 1.26 kcal (0 %DV cals).
  Other food servings - .25 cup (or 1.6g), Magnesium content is 3.01 mg (0.75 %DV).  Calories per serving are 5.02 kcal (0 %DV cals).
8. Yeast extract spread - Magnesium
  180 mg of Magnesium per 100g (45 %DV).
  For this serving the amount of Calories is 185 kcal per 100g(9 %DV cals).
  A typical serving of 1 tsp (or 6g), Magnesium nutritional content is 10.8 mg (2.7 %DV).  Calories per serving are 11.1 kcal (1 %DV cals).
9. Radishes, oriental, dried - Magnesium
  170 mg of Magnesium per 100g (42.5 %DV).
  For this serving the amount of Calories is 271 kcal per 100g(14 %DV cals).
  A typical serving of 1 cup (or 116g), Magnesium nutritional content is 197.2 mg (49.3 %DV).  Calories per serving are 314.36 kcal (16 %DV cals).
10. Leeks, (bulb and lower-leaf portion), freeze-dried - Magnesium
  161 mg of Magnesium per 100g (40.25 %DV).
  For this serving the amount of Calories is 321 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 0.2g), Magnesium nutritional content is 0.32 mg (0.08 %DV).  Calories per serving are 0.64 kcal (0 %DV cals).
  Other food servings - .25 cup (or 0.8g), Magnesium content is 1.29 mg (0.32 %DV).  Calories per serving are 2.57 kcal (0 %DV cals).
11. Fireweed, leaves, raw - Magnesium
  156 mg of Magnesium per 100g (39 %DV).
  For this serving the amount of Calories is 103 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup, chopped (or 23g), Magnesium nutritional content is 35.88 mg (8.97 %DV).  Calories per serving are 23.69 kcal (1 %DV cals).
  Other food servings - 1 plant (or 22g), Magnesium content is 34.32 mg (8.58 %DV).  Calories per serving are 22.66 kcal (1 %DV cals).
12. Drumstick leaves, cooked, boiled, drained, with salt - Magnesium
  151 mg of Magnesium per 100g (37.75 %DV).
  For this serving the amount of Calories is 60 kcal per 100g(3 %DV cals).
  A typical serving of 1 cup, chopped (or 42g), Magnesium nutritional content is 63.42 mg (15.86 %DV).  Calories per serving are 25.2 kcal (1 %DV cals).
13. Drumstick leaves, cooked, boiled, drained, without salt - Magnesium
  151 mg of Magnesium per 100g (37.75 %DV).
  For this serving the amount of Calories is 60 kcal per 100g(3 %DV cals).
  A typical serving of 1 cup, chopped (or 42g), Magnesium nutritional content is 63.42 mg (15.86 %DV).  Calories per serving are 25.2 kcal (1 %DV cals).
14. Drumstick leaves, raw - Magnesium
  147 mg of Magnesium per 100g (36.75 %DV).
  For this serving the amount of Calories is 64 kcal per 100g(3 %DV cals).
  A typical serving of 1 cup, chopped (or 21g), Magnesium nutritional content is 30.87 mg (7.72 %DV).  Calories per serving are 13.44 kcal (1 %DV cals).
15. Pepeao, dried - Magnesium
  146 mg of Magnesium per 100g (36.5 %DV).
  For this serving the amount of Calories is 298 kcal per 100g(15 %DV cals).
  A typical serving of 1 cup (or 24g), Magnesium nutritional content is 35.04 mg (8.76 %DV).  Calories per serving are 71.52 kcal (4 %DV cals).
16. Seaweed, irishmoss, raw - Magnesium
  144 mg of Magnesium per 100g (36 %DV).
  For this serving the amount of Calories is 49 kcal per 100g(2 %DV cals).
  A typical serving of 2 tbsp (1/8 cup) (or 10g), Magnesium nutritional content is 14.4 mg (3.6 %DV).  Calories per serving are 4.9 kcal (0 %DV cals).
17. Mushrooms, shiitake, dried - Magnesium
  132 mg of Magnesium per 100g (33 %DV).
  For this serving the amount of Calories is 296 kcal per 100g(15 %DV cals).
  A typical serving of 1 mushroom (or 3.6g), Magnesium nutritional content is 4.75 mg (1.19 %DV).  Calories per serving are 10.66 kcal (1 %DV cals).
  Other food servings - 4 mushrooms (or 15g), Magnesium content is 19.8 mg (4.95 %DV).  Calories per serving are 44.4 kcal (2 %DV cals).
18. Peppers, pasilla, dried - Magnesium
  130 mg of Magnesium per 100g (32.5 %DV).
  For this serving the amount of Calories is 345 kcal per 100g(17 %DV cals).
  A typical serving of 1 pepper (or 7g), Magnesium nutritional content is 9.1 mg (2.28 %DV).  Calories per serving are 24.15 kcal (1 %DV cals).
19. Kanpyo, (dried gourd strips) - Magnesium
  125 mg of Magnesium per 100g (31.25 %DV).
  For this serving the amount of Calories is 258 kcal per 100g(13 %DV cals).
  A typical serving of 1 strip (or 6.3g), Magnesium nutritional content is 7.88 mg (1.97 %DV).  Calories per serving are 16.25 kcal (1 %DV cals).
  Other food servings - .5 cup (or 27g), Magnesium content is 33.75 mg (8.44 %DV).  Calories per serving are 69.66 kcal (3 %DV cals).
20. Epazote, raw - Magnesium
  121 mg of Magnesium per 100g (30.25 %DV).
  For this serving the amount of Calories is 32 kcal per 100g(2 %DV cals).
  A typical serving of 1 tbsp (or 0.8g), Magnesium nutritional content is 0.97 mg (0.24 %DV).  Calories per serving are 0.26 kcal (0 %DV cals).
  Other food servings - 1 sprig (or 2g), Magnesium content is 2.42 mg (0.61 %DV).  Calories per serving are 0.64 kcal (0 %DV cals).
21. Seaweed, kelp, raw - Magnesium
  121 mg of Magnesium per 100g (30.25 %DV).
  For this serving the amount of Calories is 43 kcal per 100g(2 %DV cals).
  A typical serving of 2 tbsp (1/8 cup) (or 10g), Magnesium nutritional content is 12.1 mg (3.03 %DV).  Calories per serving are 4.3 kcal (0 %DV cals).
22. Carrot, dehydrated - Magnesium
  118 mg of Magnesium per 100g (29.5 %DV).
  For this serving the amount of Calories is 341 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 74g), Magnesium nutritional content is 87.32 mg (21.83 %DV).  Calories per serving are 252.34 kcal (13 %DV cals).
23. Peppers, ancho, dried - Magnesium
  113 mg of Magnesium per 100g (28.25 %DV).
  For this serving the amount of Calories is 281 kcal per 100g(14 %DV cals).
  A typical serving of 1 pepper (or 17g), Magnesium nutritional content is 19.21 mg (4.8 %DV).  Calories per serving are 47.77 kcal (2 %DV cals).
24. Seaweed, wakame, raw - Magnesium
  107 mg of Magnesium per 100g (26.75 %DV).
  For this serving the amount of Calories is 45 kcal per 100g(2 %DV cals).
  A typical serving of 2 tbsp (1/8 cup) (or 10g), Magnesium nutritional content is 10.7 mg (2.68 %DV).  Calories per serving are 4.5 kcal (0 %DV cals).
25. Shallots, freeze-dried - Magnesium
  104 mg of Magnesium per 100g (26 %DV).
  For this serving the amount of Calories is 348 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp (or 0.9g), Magnesium nutritional content is 0.94 mg (0.24 %DV).  Calories per serving are 3.13 kcal (0 %DV cals).
  Other food servings - .25 cup (or 3.6g), Magnesium content is 3.74 mg (0.94 %DV).  Calories per serving are 12.53 kcal (1 %DV cals).
26. Dock, raw - Magnesium
  103 mg of Magnesium per 100g (25.75 %DV).
  For this serving the amount of Calories is 22 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup, chopped (or 133g), Magnesium nutritional content is 136.99 mg (34.25 %DV).  Calories per serving are 29.26 kcal (1 %DV cals).
27. Beans, navy, mature seeds, sprouted, raw - Magnesium
  101 mg of Magnesium per 100g (25.25 %DV).
  For this serving the amount of Calories is 67 kcal per 100g(3 %DV cals).
  A typical serving of 1 cup (or 104g), Magnesium nutritional content is 105.04 mg (26.26 %DV).  Calories per serving are 69.68 kcal (3 %DV cals).
28. Potatoes, mashed, dehydrated, granules without milk, dry form - Magnesium
  98 mg of Magnesium per 100g (24.5 %DV).
  For this serving the amount of Calories is 372 kcal per 100g(19 %DV cals).
  A typical serving of 1 cup (or 200g), Magnesium nutritional content is 196 mg (49 %DV).  Calories per serving are 744 kcal (37 %DV cals).
29. Grape leaves, raw - Magnesium
  95 mg of Magnesium per 100g (23.75 %DV).
  For this serving the amount of Calories is 93 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup (or 14g), Magnesium nutritional content is 13.3 mg (3.33 %DV).  Calories per serving are 13.02 kcal (1 %DV cals).
  Other food servings - 1 leaf (or 3g), Magnesium content is 2.85 mg (0.71 %DV).  Calories per serving are 2.79 kcal (0 %DV cals).
30. Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt - Magnesium
  94 mg of Magnesium per 100g (23.5 %DV).
  For this serving the amount of Calories is 32 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 58g), Magnesium nutritional content is 54.52 mg (13.63 %DV).  Calories per serving are 18.56 kcal (1 %DV cals).
31. Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt - Magnesium
  94 mg of Magnesium per 100g (23.5 %DV).
  For this serving the amount of Calories is 34 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 58g), Magnesium nutritional content is 54.52 mg (13.63 %DV).  Calories per serving are 19.72 kcal (1 %DV cals).
32. Onions, dehydrated flakes - Magnesium
  92 mg of Magnesium per 100g (23 %DV).
  For this serving the amount of Calories is 349 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp (or 5g), Magnesium nutritional content is 4.6 mg (1.15 %DV).  Calories per serving are 17.45 kcal (1 %DV cals).
  Other food servings - .25 cup (or 14g), Magnesium content is 12.88 mg (3.22 %DV).  Calories per serving are 48.86 kcal (2 %DV cals).
33. Peppers, hot chile, sun-dried - Magnesium
  88 mg of Magnesium per 100g (22 %DV).
  For this serving the amount of Calories is 324 kcal per 100g(16 %DV cals).
  A typical serving of 1 cup (or 37g), Magnesium nutritional content is 32.56 mg (8.14 %DV).  Calories per serving are 119.88 kcal (6 %DV cals).
  Other food servings - 1 pepper (or 0.5g), Magnesium content is 0.44 mg (0.11 %DV).  Calories per serving are 1.62 kcal (0 %DV cals).
34. Kale, scotch, raw - Magnesium
  88 mg of Magnesium per 100g (22 %DV).
  For this serving the amount of Calories is 42 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup, chopped (or 67g), Magnesium nutritional content is 58.96 mg (14.74 %DV).  Calories per serving are 28.14 kcal (1 %DV cals).
35. Spinach, cooked, boiled, drained, with salt - Magnesium
  87 mg of Magnesium per 100g (21.75 %DV).
  For this serving the amount of Calories is 23 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 180g), Magnesium nutritional content is 156.6 mg (39.15 %DV).  Calories per serving are 41.4 kcal (2 %DV cals).
36. Spinach, cooked, boiled, drained, without salt - Magnesium
  87 mg of Magnesium per 100g (21.75 %DV).
  For this serving the amount of Calories is 23 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 180g), Magnesium nutritional content is 156.6 mg (39.15 %DV).  Calories per serving are 41.4 kcal (2 %DV cals).
37. Chard, swiss, cooked, boiled, drained, with salt - Magnesium
  86 mg of Magnesium per 100g (21.5 %DV).
  For this serving the amount of Calories is 20 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup, chopped (or 175g), Magnesium nutritional content is 150.5 mg (37.63 %DV).  Calories per serving are 35 kcal (2 %DV cals).
38. Chard, swiss, cooked, boiled, drained, without salt - Magnesium
  86 mg of Magnesium per 100g (21.5 %DV).
  For this serving the amount of Calories is 20 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup, chopped (or 175g), Magnesium nutritional content is 150.5 mg (37.63 %DV).  Calories per serving are 35 kcal (2 %DV cals).
39. Balsam-pear (bitter gourd), leafy tips, raw - Magnesium
  85 mg of Magnesium per 100g (21.25 %DV).
  For this serving the amount of Calories is 30 kcal per 100g(2 %DV cals).
  A typical serving of 1 leaf (or 4g), Magnesium nutritional content is 3.4 mg (0.85 %DV).  Calories per serving are 1.2 kcal (0 %DV cals).
  Other food servings - .5 cup (or 24g), Magnesium content is 20.4 mg (5.1 %DV).  Calories per serving are 7.2 kcal (0 %DV cals).
40. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated - Magnesium
  84 mg of Magnesium per 100g (21 %DV).
  For this serving the amount of Calories is 31 kcal per 100g(2 %DV cals).
  A typical serving of .25 cup (or 25g), Magnesium nutritional content is 21 mg (5.25 %DV).  Calories per serving are 7.75 kcal (0 %DV cals).
41. Fungi, Cloud ears, dried - Magnesium
  83 mg of Magnesium per 100g (20.75 %DV).
  For this serving the amount of Calories is 284 kcal per 100g(14 %DV cals).
  A typical serving of 1 cup (or 28g), Magnesium nutritional content is 23.24 mg (5.81 %DV).  Calories per serving are 79.52 kcal (4 %DV cals).
  Other food servings - 1 piece (or 4.5g), Magnesium content is 3.74 mg (0.94 %DV).  Calories per serving are 12.78 kcal (1 %DV cals).



Magnesium in foods - by food category

Baby Foods    Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy and Egg Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups, Sauces, and Gravies    Spices and Herbs
Sweets    Vegetables




Home | Low Fat Recipes | Fitness Software | Sitemap | About us | Contact
Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.