Magnesium is a powerhouse mineral, and it’s hiding in some of your favorite vegetables. These 20 veggies don’t just fill your plate—they also deliver a serious magnesium boost, helping to support everything from bone health to muscle function.
Packed with nutrients and full of flavor, these greens, roots, and stems offer more than just color to your meals. Each one brings a unique texture and taste, all while giving you a healthy dose of magnesium with every bite.
1. Spinach
Ever looked at a pile of spinach and thought, ‘This is my ticket to superhero status’? With 79 mg of magnesium per cup, it’s not just muscle fuel—it’s a green powerhouse.
The tender leaves hide a secret world of nutrients, waiting to elevate your spinach salad to a new realm of health. Its mild taste makes it a versatile addition to anything from smoothies to soups. Spinach has your back, in more ways than one!
2. Swiss Chard
Hold onto your hats! Swiss chard is here, showing off its vibrant rainbow stalks like a veggie on a mission. This leafy green packs a whopping 150 mg of magnesium per cup, enough to make any magnesium-seeker swoon.
Swiss chard isn’t just a pretty face; it’s a culinary chameleon. The taste? Earthy with a hint of bitterness that adds intrigue to your plate. One bite, and you’ll be hooked like a fish on a line.
3. Kale
Kale is the king of greens, strutting with 24 mg of magnesium per cup. Its ruffled leaves are like nature’s lace, offering both beauty and brawn.
Why not toss it into a salad with a splash of lemon juice? Or bake it into crispy chips that crunch like autumn leaves underfoot? With kale by your side, every meal becomes a celebration of life and zest. Get ready to embrace the crunch!
4. Beet Greens
Often overlooked, beet greens deliver a powerful punch of nutrients with 98 mg of magnesium per cup. These greens are the ruby jewels of the beet, ready to dazzle your taste buds.
A quick sauté with garlic and olive oil turns them into a tender, flavorful dish that’s hard to resist. Beet greens are not just a sidekick; they’re the star of the show, waiting to take the spotlight.
5. Bok Choy
Best known for its role in stir-fries, bok choy also shines as a magnesium-rich veggie, offering 19 mg per cup. Its crisp texture is like a breath of fresh air, and its subtle flavor makes it a team player in any dish.
Picture yourself biting into a perfectly cooked bok choy, each crunch releasing a burst of juicy goodness. Whether in soups or sautéed, bok choy brings a touch of elegance to your meal. It’s not just a veggie; it’s a culinary adventure waiting to happen.
6. Collard Greens
Bold and hearty, collard greens stand strong in the green world with 40 mg of magnesium per cup. Their broad leaves are like nature’s shields, protecting a treasure trove of nutrients.
Cook them low and slow, and they transform into a silky, flavorful dish that hugs your taste buds. Imagine the comfort of a warm collard green wrap, seasoned to perfection. These greens are more than just a side; they’re a tradition, a taste of home and heartiness.
7. Arugula
Arugula, with its peppery punch, brings 11 mg of magnesium per cup to the table. Its distinct flavor is like a wake-up call for your taste buds, a jolt of excitement in every bite.
Toss it in salads or pile it on pizzas for a zingy twist. Arugula’s lively character adds a spark to any dish, making meals memorable with its bold presence. It’s not just a garnish; it’s a green revolution, rewriting the rules of flavor and flair.
8. Romaine Lettuce
Modest but mighty, romaine lettuce provides a steady 14 mg of magnesium per cup while staying under the radar. Its crisp, elongated leaves are like green skyscrapers, standing tall in any salad.
It’s the backbone of the classic Caesar salad, but don’t let it stop there. Romaine is versatile enough to be grilled, tossed, and transformed into culinary magic.
9. Mustard Greens
With 21 mg of magnesium per cup, mustard greens bring a peppery kick, earning their place as the spicy rebels of the leafy world. Their frilly edges are like nature’s ruffles, adding texture and taste.
Sauté them with a dash of vinegar for a tangy side dish that dances on the palate. Mustard greens aren’t just for the adventurous—they’re for anyone craving a bit of excitement on their plate.
10. Turnip Greens
Who knew turnip greens could be so thrilling? With 32 mg of magnesium per cup, these greens are a revelation, a burst of color and flavor.
Cook them with a splash of broth, and they become a tender, savory delight. The earthy aroma fills the kitchen, a prelude to their delicious taste. Turnip greens are more than just a side dish—they’re an exploration of the senses, a culinary journey worth taking.
11. Cabbage
Cabbage might seem humble, but with 12 mg of magnesium per cup, it’s quietly powerful. Its layered leaves are a testament to nature’s complexity, each one a chapter in the story of flavor.
Ferment it into tangy sauerkraut or slice it thin for a crunchy coleslaw. Cabbage adapts to any culinary whim, from hearty stews to light salads. It’s the unsung hero of the vegetable world, ready to shine in your kitchen.
12. Broccoli
Packed with 21 mg of magnesium per cup, broccoli stands as the little trees of the vegetable kingdom. Their tight florets are like crowns, waiting to be adorned with flavor.
Steam them to tender perfection or roast them for a crispy edge. Broccoli’s versatility is its strength, blending into any dish with ease. It’s more than a side; it’s a culinary canvas, ready for your creative touch.
13. Zucchini
With 8 mg of magnesium per cup, zucchini quietly shines as the understated star of any meal. Its tender flesh and subtle flavor are like a gentle whisper in a culinary symphony.
Grill it for a smoky twist or spiralize it into pasta for a low-carb delight. Zucchini’s adaptability makes it a staple in kitchens worldwide, a quiet achiever that never fails to impress.
14. Asparagus
Boasting 12 mg of magnesium per cup, asparagus reigns as the elegant spear of the vegetable realm. Its slender stalks are like green arrows pointing the way to health and vitality.
Roast them with a sprinkle of sea salt for a simple yet sophisticated dish. Asparagus is a celebration of spring’s bounty, a seasonal treat that delights the senses. It’s more than food; it’s a culinary experience waiting to be savored.
15. Brussels Sprouts
Packed with 20 mg of magnesium per cup, Brussels sprouts are the misunderstood gems of the veggie world. Their mini-cabbage appearance is like nature’s gift to the culinary curious.
Roast them until their edges caramelize, releasing a nutty aroma that fills the air. Brussels sprouts are a testament to the transformative power of cooking, turning skeptics into believers, one bite at a time.
16. Cauliflower
Cauliflower, with 11 mg of magnesium per cup, is the chameleon of the veggie world. Its white florets are like clouds, soft and inviting.
Mash it for a creamy alternative to potatoes or roast it for a bit of crunch. Cauliflower’s mild taste makes it a blank canvas, ready to absorb any flavor you throw its way. It’s the quiet achiever, always ready to blend in while standing out.
17. Leeks
Offering 8 mg of magnesium per cup, leeks are the sophisticated cousins of onions. Their long stalks are like elegant columns, supporting a world of flavor.
Sauté them to release their sweet, mild taste, or add them to soups for an aromatic boost. Leeks are more than just an ingredient; they’re a statement of culinary finesse, a nod to refined tastes and subtle elegance.
18. Peas
Those little green pearls, peas, pack 33 mg of magnesium per cup. Their sweetness is like a pop of sunshine in a garden, bursting with life and flavor.
Steam them for a simple side or toss them into a vibrant salad. Peas are a reminder of the simple joys of fresh produce, a taste that transports you to sunlit gardens and lazy afternoons.
19. Pumpkin
Pumpkin isn’t just for Halloween; it’s a magnesium-rich marvel with 12 mg per cup. Its vibrant orange flesh is like a warm hug from autumn, inviting and full of promise.
Roast the seeds for a crunchy snack or purée the flesh for soups and pies. Pumpkin is the embodiment of fall’s earthy bounty, a versatile ingredient that warms the heart and nourishes the soul.
20. Artichokes
With 50 mg of magnesium per cup, artichokes are the mysterious beauties of the veggie world. Their layered leaves resemble a puzzle, each unfolding to reveal a treasure of flavor.
Steamed and dipped in butter, they offer an indulgent treat. More than just food, artichokes provide an experience—a journey of taste and texture that rewards both the curious and the patient.