Magnesium in cauliflower
- Per serving
- 6 mg
- ½ cup (62 g)
- Per 100 g
- 9 mg
- Rank
- 201 of 216
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Share of daily magnesium needs
One serving (½ cup (62 g)) against the NIH daily target for each group.
| Group | Daily target | One serving covers |
|---|---|---|
| Men 31–50 years | 420 mg | 1% |
| Women 31–50 years | 320 mg | 2% |
| Men 19–30 years | 400 mg | 2% |
| Women 19–30 years | 310 mg | 2% |
| Pregnancy, 19–30 years | 350 mg | 2% |
| Children 9–13 years | 240 mg | 3% |
| Children 4–8 years | 130 mg | 5% |
cauliflower alone would take about 54 servings to reach the 320 mg target for adult women. Mixing several foods is easier.
Questions about cauliflower
How much magnesium is in cauliflower?
½ cup (62 g) of cauliflower has about 6 mg of magnesium. That is 1% of the 420 mg adult men need each day and 2% of the 320 mg adult women need (NIH). Per 100 g it has 9 mg, which ranks it number 201 of 216 foods on this site.
Is cauliflower a good source of magnesium?
Not on its own. One serving gives 1% of the 420 mg Daily Value; foods count as a good source from 10%.
How much magnesium does cauliflower have per 100 g?
9 mg per 100 g, according to USDA FoodData Central (SR Legacy, FDC ID 170397).
Foods with more magnesium per serving
Other foods in this group: Vegetables
- acorn squash1 cup (205 g)88 mg
- spinach (cooked)½ cup (90 g)78 mg
- Swiss chard½ cup (87.5 g)75 mg
- butternut squash1 cup (205 g)59 mg
- plantain1 cup (139 g)57 mg
- artichoke1 medium (120 g)50 mg
- beet greens½ cup (72 g)49 mg
- baked potato with skin1 medium (173 g)48 mg
- cassava1 cup (206 g)43 mg
- collard greens1 cup (190 g)40 mg
- taro1 cup (132 g)40 mg
- boiled potato1 medium (167 g)33 mg
- turnip greens1 cup (144 g)32 mg
- sweet potato1 medium (114 g)31 mg
- kale1 cup (118 g)30 mg
- okra½ cup (80 g)29 mg
- raw spinach1 cup (30 g)24 mg
- yam1 cup (136 g)24 mg
- sweet corn1 ear (89 g)23 mg
- parsnips½ cup (78 g)23 mg
- pumpkin1 cup (245 g)22 mg
- beets½ cup (85 g)20 mg
- french fries85 g20 mg
- bok choy1 cup (170 g)19 mg
- mustard greens1 cup (140 g)18 mg
- zucchini½ cup (90 g)17 mg
- broccoli½ cup (78 g)16 mg
- Brussels sprouts½ cup (78 g)16 mg
- tomato1 medium (123 g)14 mg
- red bell pepper1 medium (119 g)14 mg
- spirulina1 tablespoon (7 g)14 mg
- asparagus½ cup (90 g)13 mg
- kelp2 tablespoons (10 g)12 mg
- green beans½ cup (62.5 g)11 mg
- eggplant1 cup (99 g)11 mg
- onion1 medium (110 g)11 mg
- cabbage1 cup (89 g)11 mg
- celery1 cup (101 g)11 mg
- wakame2 tablespoons (10 g)11 mg
- arugula1 cup (20 g)9 mg
- carrot1 medium (61 g)7 mg
- cucumber½ cup (52 g)7 mg
- romaine lettuce1 cup (47 g)7 mg
- mushrooms1 cup (70 g)6 mg
- garlic1 clove (3 g)1 mg
- fresh ginger1 teaspoon (2 g)1 mg
Source: USDA FoodData Central, SR Legacy, FDC ID 170397: “Cauliflower, cooked, boiled, drained, without salt”. Serving weights come from the same record. · All foods