DockRaw Dock4553.2NANANA014.5NANANANA139.1468
Swiss ChardRaw Swiss Chard5261.050.160.0370.33019.75.8NANANA8.429.47426
EpazoteRaw Epazote3131.63NANANA023.3NANANANA121.03378
Water ConvolvulusRaw Water Convolvulus 5261.05NANANA016.5NANANANA1113.7374
SpinachRaw Spinach4351.70.270.60.11015.81.830.650.480.39.5712.4343
PurslaneRaw Purslane5001.80.310.880.54017NANANANANA10340
NopalesRaw Nopales6250.560.10.0310.280217.2NANANA13.88.25325
Beet GreensRaw Beet Greens4550.590.0910.0180.19019.72.27NANANA1710318
Irishmoss SeaweedRaw Irishmoss Seaweed2040.330.0670.0020.0040251.24NANANA2.653.1294
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips3332.3NANANA011NANANANANA17.7283
Kelp SeaweedRaw Kelp Seaweed2331.30.570.0090.047022.31.4NANANA3.023.9281
New Zealand SpinachRaw New Zealand Spinach7141.430.230.470.0930182.07NANANA10.710.7279
Agar SeaweedRaw Agar Seaweed3850.120.023000261.08NANANA1.922.08258
Dried Agar SeaweedSeaweed, agar, dried32.70.0980.0200.001026.40.97NANANA2.52.03252
BorageRaw Borage4763.330.81NA0.52014.6NANANANANA8.57248
CardoonRaw Cardoon5880.590.065NA0.24024NANANANA9.44.1247
Wakame SeaweedRaw Wakame Seaweed2221.420.290.0040.022020.31.44NANANA1.16.73238
Prickly PearsRaw Prickly Pears2441.240.160.0560.45023.3NANANANA8.81.8207
Dried ChivesFreeze-dried Chives321.130.190.0230.42020.7NANANANA8.426.8206
Pumpkin LeavesRaw Pumpkin Leaves5262.11.10.0630.053012.3NANANANANA16.6200
WatercressRaw Watercress9090.910.250.210.11011.71.8NANANA4.5521191
Potherb JuteRaw Potherb Jute2940.740.110.0060.34017NANANANANA13.7188
ArugulaRaw Arugula4002.640.340.680.52014.68.2NANANA6.410.3188
OkraRaw Okra3030.580.0790.0030.079022.64.51.730.971.89.75.85173
Sweet Potato LeavesRaw Sweet Potato Leaves2381.20.260.0860.46021NANANANA12.65.93167
Pumpkin FlowersRaw Pumpkin Flowers6670.470.240.0130.013022NANANANANA6.87160
Baby Zucchini SquashRaw Baby Zucchini Squash4761.90.40.50.3015NANANANA5.2413157
CeltuceRaw Celtuce5561.67NANANA020.3NANANANA9.444.72156
Fireweed LeavesRaw Fireweed Leaves972.67NANANA018.7NANANANA10.34.57151
Sprouted Navy BeansRaw Sprouted Navy Beans1491.040.130.390.22019.5NANANANANA9.18151
Leafy Tips CowpeasRaw Leafy Tips Cowpeas3450.860.230.150.21016.6NANANANANA14148
Chinese CabbageRaw Chinese Cabbage7691.540.210.420.32016.89.08NANANA7.711.5146
Frozen OkraFrozen Okra, Unprepared3330.830.220.0030.220229.9NANANA7.335.63143
ChivesRaw Chives3332.430.490.050.84014.56.17NANANA8.3311140
ParsleyFresh Parsley2782.20.370.0220.32017.62.36NANANA9.178.25139
Chrysanthemum LeavesRaw Chrysanthemum Leaves4172.33NANANA012.5NANANANA12.514133
Garland ChrysanthemumRaw Garland Chrysanthemum4172.33NANANA012.6NANANANA12.514133
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas2270.680.180.120.16021.611.5NANANA7.57.5132
Coconut WaterCoconut Water (liquid From Coconuts)5261.050.9300.011019.513.7NANANA5.83.8132
Chicory GreensRaw Chicory Greens4351.30.320.0830.49020.43.04NANANA17.47.4130
Scallop Summer SquashRaw Scallop Summer Squash5561.10.230.290.17021.313.3NANANA6.676.67128
ArtichokesRaw Artichokes2130.320.0770.0360.098022.42.1NANANA11.56.96128
Hemp SeedsHulled Hemp Seeds188.80.831.84.9701.570.270.0560.0360.150.725.7127
Frozen Turnip GreensFrozen Turnip Greens, Unprepared4551.40.330.40.17016.7NANANANA11.411.2123
Drumstick PodsRaw Drumstick Pods2700.540.089NANA023NANANANA8.655.68122
Peeled CucumberRaw Peeled Cucumber10001.60.780.10.1021.6147.56.3075.9120
Garden CressRaw Garden Cress3132.20.0720.240.4801713.8NANANA3.448.13119
Mustard GreensRaw Mustard Greens3701.560.0370.0670.074017.34.9NANANA1210.6119
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds43530.30.76109.130.870.520.3508.2617.3117
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared5000.70.150.190.11024NANANANA64.15115
Coriander LeavesRaw Coriander Leaves4352.260.06100.170163.8NANANA129.26113
Taro LeavesRaw Taro Leaves2381.760.360.220.510167.17NANANA8.812107
Tahitian TaroRaw Tahitian Taro2272.20.450.280.63015.7NANANANANA6.34107
Summer SquashRaw All Varieties Summer Squash6251.130.280.350.2102113.85.944.70.196.887.56106
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels188.771.550.0213.701.90.250.0270.0230.21.075.4106
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin5881.90.490.360.18018.314.78.16.30.295.97.1106
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash5261.420.490.230.21020.4158.376.470.325.265.3105
RoselleRaw Roselle2041.3NANANA023NANANANANA1.96104
Savoy CabbageRaw Savoy Cabbage3700.370.0480.10.078022.68.4NANANA11.57.4104
Sprouted Radish SeedsRaw Sprouted Radish Seeds2335.91.81.680.9508.37NANANANANA8.86102
Grape LeavesRaw Grape Leaves1082.280.360.920.16018.66.77NANANA126.02102
Balsam-pear , PodsRaw Balsam-pear , Pods5881NANANA021.8NANANANA16.55.9100
Broccoli RaabRaw Broccoli Raab4552.230.380.860.130131.730.770.450.512.314.4100
ButterburRaw Butterbur7140.29NANANA025.8NANANANANA2.8100
Fiddlehead FernsRaw Fiddlehead Ferns2941.18NANANA016.3NANANANANA13.4100
Jew's EarRaw Jew's Ear4000.16NANANA027NANANANANA1.92100
Butterhead LettuceRaw Butterhead Lettuce7691.70.220.640.260177.233.923.308.4610.4100
Turnip GreensRaw Turnip Greens3130.940.220.260.11022.32.530.911.63NA104.797
KaleRaw Kale2864.260.511.080.83012.62.831.171.140.5111.78.3494
Yardlong BeanRaw Yardlong Bean2130.850.220.150.2017.8NANANANANA5.9694
Watermelon Seed KernelsDried Watermelon Seed Kernels188.51.76NA5.0402.75NANANANANA5.192
Red Leaf LettuceRaw Red Leaf Lettuce7691.70.220.620.26017.43.72.151.5406.9210.292
KiwanoHorned melon2272.86NANANANA17NANANANANA4.0591
Flower Clusters BroccoliRaw Flower Clusters Broccoli3571.250.190.460.140185.3NANANA8.210.689.3
Broccoli LeavesRaw Broccoli Leaves3571.250.190.460.140185.3NANANA8.210.689.3
Broccoli StalksRaw Broccoli Stalks3571.250.190.460.14018.7NANANANANA10.689.3
Oriental RadishesRaw Oriental Radishes5560.560.170.160.089022.814NANANA8.93.3389
EndiveRaw Endive5881.180.280.0760.44019.71.47NANANA18.27.3588.2
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared3031.120.150.290.22019.6NANANANA118.1588
Hyacinth-Young beansRaw Hyacinth-Young beans2170.430.190.0150.0020208.87NANANA7.174.5787
CucumberRaw Whole Cucumber6670.730.250.0330.19024115.85.070.23.334.3386.7
Green Leaf LettuceRaw Green Leaf Lettuce66710.130.390.160195.22.872.408.679.0786.7
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared4760.90.150.310.11016NANANANA11.411.785.7
Sprouted Pinto BeansRaw Sprouted Pinto Beans1611.450.180.540.3018.7NANANANANA8.4785.5
CollardsRaw Collards3131.90.170.340.260171.44NANANA12.59.4484.4
Romaine LettuceRaw Cos Or Romaine Lettuce5881.760.230.660.28019.474.72.3012.47.2482.4
Napa CabbageRaw Chinese Napa Cabbage6251.250.270.360.0940208.8NANANA7.57.581.3
Green Snap BeansRaw Green Snap Beans3230.710.160.220.14022.510.54.54.871.168.75.980.6
Yellow Snap BeansRaw Yellow Snap Beans3230.390.0840.120.07402310.5NANANA115.8780.6
Dandelion GreensRaw Dandelion Greens2221.560.380.0980.58020.41.58NANANA7.78680
Acorn Winter SquashRaw Acorn Winter Squash2500.250.0530.0650.04026NANANANA3.75280
Yellow TomatoesRaw Yellow Tomatoes6671.730.240.0270.69020NANANANA4.676.5380
CeleryRaw Celery7141.20.300.56021.29.572.642.860.5711.44.9378.6
White Gourd-flowered Raw White Gourd-flowered 7140.140.014NA0.064024.2NANANANA3.574.4378.6
WaxgourdRaw Waxgourd7691.540.12NA0.67023NANANANA22.33.0877
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared5880.760.160.210.1202110NANANA7.656.8276.5
Butternut Winter SquashRaw Butternut Winter Squash2220.220.0470.0580.0360264.92.22.20.494.442.2275.6
Sun-dried TomatoesTomatoes, sun-dried38.81.150.170.0040.43021.614.6NANANA4.775.4775
Frozen Mustard GreensFrozen Mustard Greens, Unprepared5001.350.070.120.14017NANANANA16.512.575
FlaxseedSeeds, flaxseed18.77.90.694.271.105.40.2900.0750.225.13.4373.4
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the highest Magnesium content per 100 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 100 calories.
Top 5 raw fruits, nuts & vegetables with most amount of magnesium per 100 calories are:
- Raw Dock
- Raw Swiss Chard
- Raw Epazote
- Raw Water Convolvulus
- Raw Spinach