DockRaw Dock13649.55NANANA043.6NANANANA39.527.31405
Swiss ChardRaw Swiss Chard15793.160.470.110.9905917.4NANANA25.328.41279
EpazoteRaw Epazote9384.88NANANA069.8NANANANA35.63.11134
Water ConvolvulusRaw Water Convolvulus 15793.16NANANA049.4NANANANA33411121
SpinachRaw Spinach13045.10.821.80.34047.35.481.961.430.9128.737.31030
PurslaneRaw Purslane15005.40.922.641.6051NANANANANA30.51020
NopalesRaw Nopales18751.70.30.0940.83062.421.6NANANA41.324.8975
Beet GreensRaw Beet Greens13641.770.270.0550.560596.8NANANA50.530955
Irishmoss SeaweedRaw Irishmoss Seaweed6120.980.20.0060.012075.23.73NANANA7.969.24882
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips10006.9NANANA033NANANANANA53850
Kelp SeaweedRaw Kelp Seaweed6983.91.720.0280.14066.84.2NANANA9.0711.7844
New Zealand SpinachRaw New Zealand Spinach21434.30.691.40.28053.66.2NANANA3232836
Agar SeaweedRaw Agar Seaweed11540.350.069000783.23NANANA5.776.23773
Dried Agar SeaweedSeaweed, agar, dried980.290.060.0010.004079.32.9NANANA7.556.1755
BorageRaw Borage1429102.43NA1.56043.7NANANANANA25.7743
CardoonRaw Cardoon17651.760.19NA0.72072NANANANA28.212.4741
Wakame SeaweedRaw Wakame Seaweed6674.270.870.0130.0670614.33NANANA3.3320713
Prickly PearsRaw Prickly Pears7323.730.490.171.36070NANANANA26.35.34622
Dried ChivesFreeze-dried Chives963.380.570.071.25062NANANANA25.320.5617
Pumpkin LeavesRaw Pumpkin Leaves15796.33.270.190.16036.8NANANANANA49.7600
WatercressRaw Watercress27272.730.740.630.330355.45NANANA13.662.7573
Potherb JuteRaw Potherb Jute8822.20.340.0181.03051NANANANANA41565
ArugulaRaw Arugula12007.91.032.041.56043.824.6NANANA1931564
OkraRaw Okra9091.730.240.0090.24067.713.55.22.95.452917.5518
Sweet Potato LeavesRaw Sweet Potato Leaves7143.640.790.261.37063NANANANA3817.8500
Pumpkin FlowersRaw Pumpkin Flowers20001.40.720.040.04065.6NANANANANA20.6480
Baby Zucchini SquashRaw Baby Zucchini Squash14295.71.21.50.9044.4NANANANA15.738.7471
CeltuceRaw Celtuce16675NANANA061NANANANA28.314467
Fireweed LeavesRaw Fireweed Leaves2918NANANA056NANANANA3113.7454
Sprouted Navy BeansRaw Sprouted Navy Beans4483.130.381.160.66058.4NANANANANA27.5452
Leafy Tips CowpeasRaw Leafy Tips Cowpeas10342.60.680.460.62050NANANANANA42.4445
Chinese CabbageRaw Chinese Cabbage23084.60.621.270.97050.327.2NANANA2334.6438
Frozen OkraFrozen Okra, Unprepared10002.50.650.010.65066.329.7NANANA2217430
ChivesRaw Chives10007.31.460.152.52043.518.5NANANA2532.7420
ParsleyFresh Parsley8336.61.10.0670.96052.87.1NANANA27.524.8417
Chrysanthemum LeavesRaw Chrysanthemum Leaves12507NANANA037.6NANANANA37.542400
Garland ChrysanthemumRaw Garland Chrysanthemum12507NANANA037.8NANANANA37.542400
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas6822.050.540.350.49064.834.4NANANA22.522.5395
Coconut WaterCoconut Water (liquid From Coconuts)15793.162.7800.032058.641.2NANANA17.411.4395
Chicory GreensRaw Chicory Greens13043.90.950.251.46061.39.13NANANA5222391
Scallop Summer SquashRaw Scallop Summer Squash16673.330.680.870.5206440NANANA2020383
ArtichokesRaw Artichokes6380.960.230.110.290676.3NANANA34.521383
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.1717380
Frozen Turnip GreensFrozen Turnip Greens, Unprepared13644.2311.20.52050NANANANA3433.7368
Drumstick PodsRaw Drumstick Pods8111.620.27NANA069NANANANA2617365
Peeled CucumberRaw Peeled Cucumber30004.82.340.30.3064.841.422.51902117.7360
Garden CressRaw Garden Cress9386.560.220.711.43051.641.3NANANA10.324.4356
Mustard GreensRaw Mustard Greens11114.670.110.20.2205214.7NANANA35.631.8356
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds130490.92.33.05027.42.61.571.04024.852352
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared15002.10.440.560.33072NANANANA1812.5345
Coriander LeavesRaw Coriander Leaves13046.80.1800.5204811.3NANANA36.527.8339
Taro LeavesRaw Taro Leaves7145.31.080.661.5304821.5NANANA26.435.6321
Tahitian TaroRaw Tahitian Taro6826.61.340.831.9047NANANANANA19320
Summer SquashRaw All Varieties Summer Squash18753.380.831.050.6206341.318140.5620.622.7319
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.2318
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin17655.651.51.080.530554424.4190.8817.621.4318
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash15794.261.470.680.62061.345.52519.40.9515.816316
RoselleRaw Roselle6123.9NANANA069.2NANANANANA5.88312
Savoy CabbageRaw Savoy Cabbage11111.10.140.310.23067.825.2NANANA34.422.2311
Sprouted Radish SeedsRaw Sprouted Radish Seeds69817.75.355.042.86025NANANANANA26.6307
Grape LeavesRaw Grape Leaves3236.841.12.760.4805620.3NANANA35.518306
Balsam-pear , PodsRaw Balsam-pear , Pods17653NANANA065.3NANANANA49.417.6300
Broccoli RaabRaw Broccoli Raab13646.71.132.580.40395.22.31.361.53743.2300
ButterburRaw Butterbur21430.86NANANA077.4NANANANANA8.36300
Fiddlehead FernsRaw Fiddlehead Ferns8823.53NANANA049NANANANANA40300
Jew's EarRaw Jew's Ear12000.48NANANA081NANANANANA5.76300
Butterhead LettuceRaw Butterhead Lettuce23085.080.671.90.78051.521.711.89.92025.431300
Turnip GreensRaw Turnip Greens9382.80.660.790.340677.62.74.88NA3014291
KaleRaw Kale85712.81.533.242.50388.53.53.431.543525283
Yardlong BeanRaw Yardlong Bean6382.550.670.450.61053.3NANANANANA18281
Watermelon Seed KernelsDried Watermelon Seed Kernels5425.55.27NA1508.25NANANANANA15.3277
Red Leaf LettuceRaw Red Leaf Lettuce23085.080.651.870.78052116.464.6020.830.7277
KiwanoHorned melon6828.6NANANANA51.5NANANANANA12273
Flower Clusters BroccoliRaw Flower Clusters Broccoli10713.750.581.40.41054.216NANANA24.632268
Broccoli LeavesRaw Broccoli Leaves10713.750.581.40.41054.216NANANA24.632268
Broccoli StalksRaw Broccoli Stalks10713.750.581.40.41056NANANANANA32268
Oriental RadishesRaw Oriental Radishes16671.670.50.480.27068.341.7NANANA26.710267
EndiveRaw Endive17653.530.850.231.320594.4NANANA54.722265
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared9093.360.440.870.65058.7NANANANA32.724.5264
Hyacinth-Young beansRaw Hyacinth-Young beans6521.30.570.0460.00706026.6NANANA21.513.7261
CucumberRaw Whole Cucumber20002.20.740.10.56072.633.417.4150.61013260
Green Leaf LettuceRaw Green Leaf Lettuce200030.41.160.48057.415.68.67.202627.2260
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared14292.70.460.930.33048.4NANANANA34.335257
Sprouted Pinto BeansRaw Sprouted Pinto Beans4844.350.531.60.91056NANANANANA25.4256
CollardsRaw Collards9385.70.5210.770514.3NANANA37.528.3253
Romaine LettuceRaw Cos Or Romaine Lettuce17655.30.6920.8305821146.903721.7247
Napa CabbageRaw Chinese Napa Cabbage18753.750.811.070.28060.626.4NANANA22.522.5244
Green Snap BeansRaw Green Snap Beans9682.130.480.670.43067.531.513.514.63.52617.7242
Yellow Snap BeansRaw Yellow Snap Beans9681.160.250.350.2206931.6NANANA3317.6242
Dandelion GreensRaw Dandelion Greens6674.671.130.291.74061.34.73NANANA23.318240
Acorn Winter SquashRaw Acorn Winter Squash7500.750.160.20.12078NANANANA11.36240
Yellow TomatoesRaw Yellow Tomatoes20005.20.720.082.08059.6NANANANA1419.6240
CeleryRaw Celery21433.640.901.7063.628.77.938.571.734.314.8236
White Gourd-flowered Raw White Gourd-flowered 21430.430.043NA0.19072.6NANANANA10.713.3236
WaxgourdRaw Waxgourd23084.60.37NA2069.2NANANANA679.23231
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared17652.30.480.620.3706330NANANA2320.5229
Butternut Winter SquashRaw Butternut Winter Squash6670.670.140.170.1107814.76.66.61.4713.36.67227
Sun-dried TomatoesTomatoes, sun-dried1163.450.50.0131.306543.7NANANA14.316.4226
Frozen Mustard GreensFrozen Mustard Greens, Unprepared15004.050.210.360.41051NANANANA49.537.4225
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.3220
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the highest Magnesium content per 300 kcal
In the above table you can find and compare the amount of macronutrients in raw fruits, nuts & vegetables , sorted by most amount of Magnesium per 300 calories.
Top 5 raw fruits, nuts & vegetables with most amount of magnesium per 300 calories are:
- Raw Dock
- Raw Swiss Chard
- Raw Epazote
- Raw Water Convolvulus
- Raw Spinach