20 Fruits and Vegetables High in Magnesium

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 that are high in magnesium.

Spinach
Canned spinach contains 163 mg of magnesium per cup. Fresh unsalted cooked spinach contains 157 mg of magnesium per cup.

Beet Greens Beet greens contain 98 mg per cup.

Dates Dates contain 77 mg per cup.

Okra 
Okra(frozen) contains about 74 mg per cup.

Artichokes 
Artichokes contain 71 mg per cup.

Peas 
Peas contain 71 mg per cup.

Papayas  Papayas contain 64 mg per cup.

Potatoes 
Unpeeled potatoes contain 57 mg of magnesium per cup.

Pumpkin 
Canned pumpkin contains 56 mg per cup.

Sweet Potatoes  Sweet potatoes contain 56 mg per cup.

Collard Greens Cooked collard greens contain 51 mg per cup.

Corn
Yellow corn contains 48 mg per cup.

Squash
Squash contains about 43 mg per cup.

Cucumber
Cucumbers with skin intact contain 39 mg per cup and 34 mg per cup if peeled.

Rutabaga 
Rutabaga contains about 39 mg per cup.

Broccoli 
Cooked broccoli contains about 33 mg per cup.

Banana
One banana has about 32 mg of magnesium.

Brussels Sprouts Cooked Brussels sprouts contain about 31 mg per cup.

Grapefruit
Both pink and white grapefruits contain about 20.7 mg of magnesium per cup.

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