How much magnesium does spinach provide?
Quick summary
Spinach draws its magnesium from chlorophyll, of which the mineral is the central atom — around 79 mg per 100 g raw — plus vitamins and antioxidants for very few calories. An excellent plant source, to be combined with other foods since it does not cover the daily requirement on its own.
Key facts
Key points
- The magnesium in spinach comes from chlorophyll: the greener and darker a leaf, the more it contains.
- 100 g of raw spinach provides ≈ 79 mg of magnesium, with vitamins A, C, K and antioxidants.
- EFSA recognises magnesium’s contribution to muscle, nerve, energy and bone functions and to fatigue.
- Oxalates slightly limit absorption and chiefly concern people prone to kidney stones.
Among leafy greens, spinach is one of the best plant sources of magnesium, the mineral that acts as a cofactor in more than 300 enzymatic reactions. Its richness comes from its chlorophyll, of which magnesium is the central atom. This article is part of our overview of foods rich in magnesium and explains why spinach is worthwhile, what its intake really provides and how to add it simply to your meals.
Why is spinach rich in magnesium?
The reason is elegant: magnesium is the central atom of the chlorophyll molecule, the pigment that gives leaves their green colour. Dark leafy greens such as spinach are therefore naturally good sources, in the same way as chard or kale.
A worthwhile content, and much more
Raw spinach provides around 79 mg of magnesium per 100 g[5]. To this are added vitamins A, C and K, folate and antioxidants such as lutein. This nutrient density, for very few calories, makes spinach a particularly advantageous food within a varied diet.
Cooked or raw: a useful nuance
Cooking shrinks the volume of spinach: you then eat more in a single portion, which increases the effective magnesium intake per plate. On the other hand, spinach contains oxalates that can limit the absorption of certain minerals; varying plant sources therefore remains the best approach.
What does the magnesium in spinach provide to the body?
The best-established benefits of magnesium are those EFSA authorises as claims: a contribution to normal muscle function, to normal nerve function, to normal energy-yielding metabolism, to the reduction of tiredness and fatigue and to the maintenance of normal bones[3]. These claims relate to normal physiological functioning, not to treating a disorder.
Energy, muscle and nervous balance
Magnesium binds to ATP to form the Mg-ATP complex, the only usable form of the cell’s energy molecule, and regulates the calcium and potassium ion flows that govern muscle contraction and then relaxation[2]. This foundation explains the recognised contribution of magnesium to energy and muscle function.
Cramps and stress: staying measured
Spinach is sometimes presented as a remedy for cramps. Yet preventing cramps through a higher magnesium intake is not proven: a Cochrane review concludes that the benefit is unlikely to be clinically meaningful[4]. The value of spinach is above all to help cover needs, within a diet where it is only one source among others.
Key takeaway
Spinach is an excellent plant source of magnesium, but it does not cover the daily requirement on its own: it is the combination with legumes, nuts and whole grains that creates balance.
How to add spinach to your everyday diet?
Available all year round, fresh or frozen, spinach lends itself to many preparations without any particular effort.
Raw, blended or cooked
- In a salad: fresh leaves combined with nuts and a cheese boost the nutritional intake.
- In a smoothie: a handful of mild-tasting spinach pairs well with banana or mango.
- Cooked: in an omelette, a gratin, a soup or as a side, it fits into many hot dishes.
A few practical pointers
Choosing fresh and, where possible, organically grown spinach limits exposure to pesticide residues. Pairing spinach with a source of vitamin C (citrus, peppers) also helps the absorption of the iron it contains — a useful side benefit for plant-based diets.
Good to know
Spinach is rich in oxalates, not advised in large amounts for people prone to calcium-oxalate kidney stones. Where there is a history of stones, medical advice helps adjust consumption.
Frequently asked questions
Is spinach enough to cover my daily magnesium needs?
Spinach is an excellent plant source of magnesium, but on its own it is generally not enough to cover the daily requirement of around 300 to 400 mg in adults, depending on age and sex. Its magnesium is well absorbed, but balance rests on variety: pairing spinach with legumes, nuts, seeds and whole grains reliably covers your intake.
Why is spinach rich in magnesium?
Because magnesium is the central atom of chlorophyll, the green pigment of leaves. Dark leafy greens such as spinach are therefore naturally good sources, much like chard or kale. Raw spinach provides around 79 mg of magnesium per 100 g, along with vitamins and antioxidants, for very few calories.
Is it better to eat spinach raw or cooked for magnesium?
Both have their value. Raw, spinach best retains its heat-sensitive vitamins. Cooked, its volume shrinks markedly, which lets you eat more per portion and increases the effective magnesium intake on the plate. The ideal is to alternate the two preparations and to vary your leafy greens.
Is spinach a suitable source of magnesium for vegans?
Yes, spinach is a good source of magnesium suited to a vegan diet, thanks to its mineral richness. It is still advisable to diversify: nuts, seeds, legumes and whole grains round out the intake and improve overall balance. Pairing spinach with a source of vitamin C also helps the absorption of the plant iron it contains.
Do spinach’s drawbacks affect magnesium absorption?
Spinach contains oxalates, which can partly limit the absorption of certain minerals and are not advised in large amounts for people prone to calcium-oxalate kidney stones. This aspect does not undermine its nutritional value for most people, but it does justify varying plant sources of magnesium and, where there is a history of stones, seeking medical advice.
Sources & references
5 sources- de Baaij JHF, Hoenderop JGJ, Bindels RJM — Magnesium in man: implications for health and disease
- EFSA NDA Panel — Scientific Opinion on Dietary Reference Values for magnesium
- Garrison SR, Korownyk CS, Kolber MR et al. — Magnesium for skeletal muscle cramps
- USDA FoodData Central — Nutritional composition of foods (spinach, leafy greens)
- Gröber U, Schmidt J, Kisters K — Magnesium in Prevention and Therapy