20 Fruits and Vegetables High in Magnesium
Last updated on March 24, 2011
Getting magnesium from fruits and vegetables is easy but even for the health conscious among us, it’s easy to forget to eat all of the foods necessary to maintain balanced nutrition.
An estimated two thirds of Americans are not consuming their daily recommended amount of magnesium. Here are 20 fruits and vegetables high in magnesium.
Canned spinach contains 163 mg of magnesium per cup. Fresh unsalted cooked spinach contains 157 mg of magnesium per cup.
Beet greens contain 98 mg per cup.
Dates contain 77 mg per cup.
Okra(frozen) contains about 74 mg per cup.
Artichokes contain 71 mg per cup.
Peas contain 71 mg per cup.
Papayas contain 64 mg per cup.
Unpeeled potatoes contain 57 mg of magnesium per cup.
Canned pumpkin contains 56 mg per cup.
Sweet potatoes contain 56 mg per cup.
Cooked collard greens contain 51 mg per cup.
Yellow corn contains 48 mg per cup.
Squash contains about 43 mg per cup.
Cucumbers with skin intact contain 39 mg per cup and 34 mg per cup if peeled.
Rutabaga contains about 39 mg per cup.
Cooked broccoli contains about 33 mg per cup.
One banana has about 32 mg of magnesium.
Cooked Brussels sprouts contain about 31 mg per cup.
Both pink and white grapefruits contain about 20.7 mg of magnesium per cup.