Spinach, with 79 mg of magnesium per 100g, is the richest vegetable and one of the richest foods in magnesium! A serving provides up to 16% of the recommended daily intake.
How much magnesium in spinach?
Raw spinach has 79 mg of magnesium per 100g. This amount is 19% of the required daily intake! A small serving (a cup) of raw spinach contains 23.7 mg of magnesium, or 6% of the Daily Value.
Do raw, frozen & cooked spinach have the same magnesium content?
Actually, cooked spinach has an ever higher magnesium content than raw spinach, as it has less water per 100g. Cooked spinach has approximately 10% more magnesium than raw spinach. Cooked spinach has 87 mg of magnesium per 100g. This amount 21% of the DV.[1]
Frozen spinach has a similar magnesium content to raw spinach.
What’s the magnesium content of favorite spinach recipes?
Most foods containing spinach are good dietary sources of magnesium. A large spinach salad, a glass of spinach juice, a bowl of spinach soup, or a serving of spaghetti with spinach are all great dietary sources of magnesium.
In fact, many favorite recipes with spinach provide 20-30% of the Daily Value per serving!
| magnesium (mg) per 100g | magnesium (mg) per serving | % DV | |
| spinach juice | 93 | 120 | 28% |
| spinach, raw | 79 | 67 | 16% |
| spinach salad | 71 | 99 | 24% |
| spinach spaghetti | 62 | 87 | 21% |
| Greek spinach pie | 48 | 118 | 28% |
| spinach soup | 37 | 93 | 22% |
| spinach souffle | 30 | 21 | 5% |
| lasagna with spinach | 26 | 19 | 4.6% |
| spinach dip | 12 | 14 | 3.4% |
Other common ingredients with a decent magnesium content, which contribute to the total magnesium content of a meal, are milk, whole grain flours and eggs.
What’s the absorption rate of magnesium in spinach?
We absorb 30-50% of magnesium of food. The absorption rate depends on the consumed dose. We absorb less magnesium when we get higher doses of magnesium.[2]
Magnesium in spinach is also highly bioavailable, despite its high oxalate content. Oxalic acid in spinach bind to many minerals, like calcium, inhibiting their absorption.[3]
How to eat spinach to increase the absorption rate of magnesium?
First, vitamin D stimulates intestinal magnesium absorption. But, they aren’t many foods high in vitamin D. Hence, vitamin D deficiency is pretty common. Therefore, many people would benefit from taking high doses of vitamin D from dietary supplements.[4]
Furthermore, we have to get adequate amounts of calcium to absorb magnesium. But, too little or too much calcium may negatively affect the absorption rate of magnesium. The calcium/magnesium ratio should be between 1.70 and 2.60.[5]
In addition, you could eat high-quality bread with spinach. Bread is a good source of calcium!
High protein and fructose intakes may improve magnesium absorption as well. Therefore, you could add:[6]
- fruits to your spinach salad. Try to eat avocado with spinach. Banana and avocado are the richest fruits in magnesium.
- protein powder to your spinach smoothie.
What inhibits the absorption of magnesium of spinach?
The absorption rate of magnesium of spinach depends on many factors. Consuming spinach with foods high in phytate, like beans, getting too much zinc or vitamin D from dietary supplements, smoking, drinking too much alcohol, or taking certain drugs may negatively affect the absorption rate of magnesium.
What’s the recommended daily intake?
The recommended daily intake of magnesium is 400-420 mg for adult men and 310-320 mg for adult women. Teenagers and pregnant women require between 360 mg and 410 mg of magnesium a day.[7]
Can spinach help us meet our daily needs?
Certainly, spinach consumption can help us meet our daily needs of magnesium. You can boost your magnesium intake by consuming raw or cooked spinach. Magnesium isn’t vulnerable to heat, cold, or any processing method. Drinking spinach smoothies or juices, or eating spinach-based recipes can provide up to 30% of the recommended daily intake of magnesium!
Actually, pumpkin seeds, chia seeds, almonds, and spinach are the richest common foods in magnesium. They provide 19-37% of the required daily intake per serving!
Can we get too much magnesium from spinach?
Healthy people can’t overdose on magnesium from spinach consumption. The kidneys eliminate excess amounts of magnesium in the urine. However, patients with impaired renal function or kidney failure can get too much magnesium from diet. In certain diseases, the kidneys can’t remove excess magnesium.
Should I eat spinach daily?
Although spinach is one of the most nutrient-dense foods, we shouldn’t consume high amounts daily. Especially, people with a kidney stone history. In fact, spinach is one of the richest foods in oxalates. These compounds may increase the formation of kidney stone.
Proper hydration, normal intake of calcium, and avoiding the regular consumption of oxalate-rich foods, such as spinach, collard greens, Swiss chard, rhubarb, chocolate, and beets significantly decreases the risk of developing kidney stones.[8]
Other vegetables have less magnesium than spinach!
Actually, spinach is the richest common vegetable in magnesium. It has a significantly higher magnesium content as compared to other vegetables.
Fresh herbs, artichoke, kale, potatoes, beet, dandelion, mustard, and turnip greens are also common vegetables with a decent amount of magnesium.
| magnesium (mg) per 100g | magnesium (mg) per serving | % DV | |
| spinach | 79 | 67 | 16% |
| beet greens | 70 | 60 | 14.2% |
| purslane | 68 | 58 | 13.8% |
| dill, fresh | 55 | 47 | 11% |
| parsley, fresh | 50 | 43 | 10% |
| artichoke | 42 | 36 | 8.5% |
| dandelion greens | 36 | 31 | 7.3% |
| green peas | 33 | 28 | 6.7% |
| kale | 33 | 28 | 6.7% |
| mustard greens | 32 | 27 | 6.5% |
| turnip greens | 31 | 26 | 6.3% |
| potatoes | 25 | 21 | 5% |
| Brussels sprouts | 23 | 20 | 4.7% |
| broccoli | 21 | 18 | 4.3% |
| green onions | 16 | 14 | 3.2% |
| cauliflower | 15 | 13 | 3% |
Other foods high in magnesium
Magnesium is naturally found in both animal (e.g. fish) and plant-based foods, as well as certain beverages. Green leafy vegetables, legumes, beans, nuts, seeds, whole grains, and certain fruits are good sources of magnesium. In general, foods high in fiber are also high in magnesium.
In addition, tap, mineral, and bottled water can be a good source of magnesium.
However, dietary surveys in the United States consistently show that many people consume less than the recommended daily intake of magnesium. But, following a well-balanced, plant-based diet can provide more than enough magnesium for healthy people.
You can boost your daily magnesium intake with dietary supplements. You can find a wide variety of magnesium supplements on iHerb.
Always consult your physician before changing your diet or taking dietary supplements.
