Magnesium is a vital mineral involved in hundreds of bodily processes—from blood sugar control and bone development to nerve function and DNA synthesis. Yet, many adults fall short of the recommended daily intake.

Incorporating more magnesium-rich vegetables into your meals is an easy and natural way to support heart, bone, muscle, and digestive health.

Here are 11 vegetables that provide an impressive amount of magnesium per serving.

1. Spinach

Magnesium: 157 mg per cooked cup (37% DV)
Spinach tops the list with its rich magnesium content. Just one cup of cooked spinach offers over a third of your daily needs. It’s also packed with folate, iron, calcium, and antioxidants like vitamins C and E.

Spinach is an excellent source of lutein and zeaxanthin, antioxidants that protect your eyes from age-related macular degeneration (ARMD). Enjoy spinach raw in salads or sautéed for a quick side dish.

2. Swiss Chard

Magnesium: 150 mg per cooked cup (36% DV)
Another leafy green powerhouse, Swiss chard provides a substantial dose of magnesium and potassium—two minerals that work together to support healthy blood pressure levels.

Toss it into stews, stir-fries, or omelets to upgrade your meal’s nutrient profile.

3. Edamame

Magnesium: 99.2 mg per cooked cup (24% DV)
These young soybeans are a great magnesium source and provide 18.5 grams of plant protein per cup, making them ideal for plant-based diets. Edamame is also rich in iron, folate, and potassium.

Enjoy them steamed with sea salt, tossed into grain bowls, or blended into dips.

4. Acorn Squash

Magnesium: 88.2 mg per cooked cup (21% DV)
This sweet, starchy vegetable is rich in fiber, magnesium, and vitamins A and C. One cooked cup contains 9 grams of fiber, supporting digestion and blood sugar control.

Acorn squash is delicious roasted, baked, or pureed into soups.

5. Artichokes

Magnesium: 71.4 mg per cooked cup (17% DV)
Artichokes are high in fiber and rich in prebiotics, which feed beneficial gut bacteria. They also contain potassium, vitamins C and K, and antioxidants that support digestive and heart health.

Try adding marinated or steamed artichoke hearts to salads and pasta dishes.

6. Lentils

Magnesium: 71.3 mg per cooked cup (17% DV)
Lentils are a protein-packed legume that’s rich in fiber, magnesium, iron, and folate. One cup provides 17.9 grams of protein and 15.6 grams of fiber, helping you stay full and manage calorie intake.

Use lentils in soups, salads, stews, or vegetarian patties.

7. Green Peas

Magnesium: 62.4 mg per cooked cup (15% DV)
Green peas are a balanced source of plant-based protein, fiber, vitamin C, and folate. Folate is essential for DNA production and fetal development, making peas especially beneficial during pregnancy.

Add peas to pasta, stir-fries, rice dishes, or blend into a creamy dip.

8. Parsnips

Magnesium: 45.2 mg per cooked cup (11% DV)
Parsnips are sweet root vegetables that provide a solid amount of magnesium, fiber, and vitamin C, which supports collagen synthesis and immune function.

Roast, mash, or slice them raw into salads for added crunch and nutrition.

9. Kale

Magnesium: 45.5 mg per cooked cup (11% DV)
Kale delivers magnesium along with impressive levels of vitamins A, C, and K. One cup of cooked kale provides more than 100% of the daily recommended intake for vitamins C and K.

Use kale in salads, soups, stews, or smoothies for a nutritional boost.

10. Beets

Magnesium: 39.2 mg per cooked cup (9% DV)
Beets are vibrant root vegetables rich in antioxidants like betalains and nitrates, which help improve blood vessel function and reduce blood pressure.

Beets are tasty roasted, boiled, or spiralized into salads and grain bowls.

11. Broccoli

Magnesium: 32.8 mg per cooked cup (8% DV)
Though broccoli is lower in magnesium than others on this list, it’s still a valuable addition. It’s also a good source of vitamin C, folate, and fiber—nutrients that support immunity, digestion, and heart health.

Steam, roast, or toss broccoli into stir-fries or casseroles.

A Quick Review

Magnesium is essential for energy production, blood pressure control, and nervous system function. Unfortunately, many people don’t get enough from diet alone.

Incorporating magnesium-rich vegetables like spinach, Swiss chard, edamame, lentils, and squash can help bridge the gap. Add these nutrient-dense foods to your weekly meal rotation to naturally support muscle, heart, and gut health.