Foods High in Potassium and Magnesium: USDA Values per Serving

The foods high in potassium and magnesium in USDA SR Legacy data are mostly cooked beans, soy foods and greens: a cup of boiled adzuki beans lists 1,224 milligrams of potassium (26% of the FDA Daily Value) and 120 milligrams of magnesium (28%), and a cup of boiled beet greens 1,309 and 98 milligrams (28% and 23%). The table below lists 27 USDA entries that reach 10% or more of the FDA Daily Value for both minerals in one serving, using the FDA Daily Values of 4,700 milligrams for potassium and 420 milligrams for magnesium, and ranks them by the lower of the two percentages, so a food has to supply both minerals to rank high.

Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.

Foods high in potassium and magnesium ranked by USDA values

Servings are USDA SR Legacy portions, mostly one cup; cooked vegetables and beans are the USDA entries prepared without salt. Each percent Daily Value (%DV) divides the USDA figure by the FDA Daily Value for adults and children 4 years and older (21 CFR 101.9). The 10% cut-off is an editorial choice that matches the percentage FDA uses for a “good source” claim (21 CFR 101.54), but that claim is judged per FDA reference amount, not per USDA portion, so this is not a list of label claims.

The USDA table by food group

• Beans and peas: white beans, pinto beans, navy beans, great northern beans, black beans, lima beans, lentils, split peas, black-eyed peas and chickpeas all qualify per cup in USDA data.
• Soy foods: boiled green and mature soybeans both rank in the top six in USDA data, and prepared frozen edamame also qualifies.
• Cooked greens: Swiss chard, spinach and amaranth leaves join beet greens; in USDA data boiled spinach has the largest magnesium share in the table, 37% of the FDA Daily Value per cup. See our leafy greens guide.
• Squash, roots and fruit: acorn squash, butternut squash, a baked russet (see our potatoes guide), plantain, parsnip, jackfruit and avocado.
• Drinks and dairy: USDA lists coconut water (see our coconut water guide) and plain low-fat yogurt.

Familiar foods that miss one of the two cut-offs

These foods appear on lists for one of the two minerals but fall below 10% of the FDA Daily Value for the other in one USDA serving.

Seeds and nuts are the clearest case: in USDA data an ounce of roasted pumpkin seed kernels lists 37% of the FDA Daily Value for magnesium but 5% for potassium, and an ounce of chia seeds 23% and 2%. Cooked halibut works the other way round, at 10% of the FDA potassium value and 6% of the magnesium value per 3 ounces. See also our guides to banana, sweet potato, pumpkin seeds, almonds, cashews, dark chocolate, quinoa, salmon, milk and kale.

Foods high in magnesium and potassium on a Nutrition Facts label

FDA rules (21 CFR 101.9) name potassium, with vitamin D, calcium and iron, among the nutrients the Nutrition Facts label must declare as an amount and a percent of the Daily Value. ODS notes that FDA does not require food labels to list magnesium content unless magnesium has been added to the food, so a missing magnesium line does not show that a food lacks it.

FDA lets a label call a food a “good source” of a nutrient when it contains 10 to 19 percent of the Daily Value per reference amount customarily consumed, and “high” at 20 percent or more (21 CFR 101.54). ODS describes foods that provide 20% or more of the DV as high sources, while noting that foods with lower percentages also contribute to a healthful diet.

What the NIH fact sheet adds

The NIH Office of Dietary Supplements (ODS) names green leafy vegetables, legumes, nuts and seeds, among other foods, as good sources of magnesium, and notes that, in general, foods that contain dietary fiber provide magnesium. ODS adds that refining grains in ways that remove the germ and bran substantially lowers the magnesium content, that tap, mineral and bottled waters can also supply magnesium in amounts that vary by source and brand, and that approximately 30% to 40% of the magnesium obtained from food and beverages is absorbed by the body.

For each mineral on its own, our lists of foods high in potassium and foods high in magnesium rank many more foods, and our high potassium fruits list covers fruit. Some people are told by their care team to limit potassium; our low potassium foods list is written for them, and this list is not. Our sibling list of sulfur rich foods uses the same USDA method.

Food first: what this list does not cover

This list is about food. It gives no intake target: USDA publishes content data and FDA sets Daily Values for labels, and these are official reference facts, not a target for any reader. The list makes no health promises about either mineral. Each USDA value describes one food entry, and canned beans, for example, are separate USDA entries from the boiled beans used here. Check the label on packaged foods, and ask a healthcare provider about your own needs, especially if you take medicines or have a health condition.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Sulfur Rich Foods: USDA Methionine and Cystine Values, Foods High in Potassium: USDA Table, Daily Value and Who Should Be Careful, Foods High in Magnesium: USDA Table of Seeds, Nuts, Beans and Greens, Spinach: Nutrition, Benefits and Raw vs Cooked Spinach.