Foods high in magnesium

Mary's Gone Crackers organic gluten free tops the list with 198 mg per 100 g. The Daily Value for magnesium is 420 mg. Ranked from 12,427 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Mary's Gone Crackers organic gluten freeBaked Products198 mg47% DV
  2. 2Buckwheat pancake dry mixBaked Products190 mg45% DV
  3. 3Gluten-free multi-seeded multigrain crackersBaked Products164 mg39% DV
  4. 4Oat bran muffinsBaked Products157 mg37% DV
  5. 5Crunchmaster multi-grain crisps, gluten-freeBaked Products149 mg35% DV
  6. 6Whole-wheat matzoBaked Products134 mg32% DV
  7. 7Plain rye wafersBaked Products121 mg29% DV
  8. 8Whole-wheat crackers, reduced fatBaked Products120 mg29% DV
  9. 9Whole-wheat crackersBaked Products110 mg26% DV
  10. 10Whole grain peanut butter crackersBaked Products107 mg25% DV
  11. 11Seasoned rye wafersBaked Products106 mg25% DV
  12. 12Baked taco shells, without added saltBaked Products105 mg25% DV
  13. 13Whole-wheat pancake dry mixBaked Products104 mg25% DV
  14. 14Low sodium toast thinsBaked Products102 mg24% DV
  15. 15Whole wheat bread, toastedBaked Products99 mg24% DV
  16. 16Low-salt whole-wheat crackersBaked Products99 mg24% DV
  17. 17Gluten-free whole grain rollsBaked Products96 mg23% DV
  18. 18Udi's whole grain gluten-free dinner rollsBaked Products96 mg23% DV
  19. 19Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten FreeBaked Products94 mg22% DV
  20. 20Homemade whole wheat bread, toastedBaked Products89 mg21% DV
  21. 21Wheat bran muffin dry mixBaked Products87 mg21% DV
  22. 22Multigrain bagelsBaked Products85 mg20% DV
  23. 23Toasted multigrain breadBaked Products85 mg20% DV
  24. 24Whole-wheat dinner rollsBaked Products85 mg20% DV
  25. 25Whole wheat tortillas, ready-to-bake or -fryBaked Products85 mg20% DV
  26. 26Whole wheat pancake mixBaked Products84 mg20% DV
  27. 27Baked taco shellsBaked Products83 mg20% DV
  28. 28Homemade whole wheat breadBaked Products81 mg19% DV
  29. 29Whole wheat hamburger rollsBaked Products81 mg19% DV
  30. 30Rice bran breadBaked Products80 mg19% DV
  31. 31Multi-grain breadBaked Products78 mg19% DV
  32. 32Rye crispbreadBaked Products78 mg19% DV
  33. 33Toasted rice bran breadBaked Products76 mg18% DV
  34. 34Corn tostada shellsBaked Products76 mg18% DV
  35. 35Whole wheat breadBaked Products75 mg18% DV
  36. 36100% whole wheat breadBaked Products72.9 mg17% DV
  37. 37Regular wheat crackersBaked Products72 mg17% DV
  38. 38Corn tortillas, ready-to-bake or -fryBaked Products72 mg17% DV
  39. 39Toasted sprouted wheat breadBaked Products71 mg17% DV
  40. 40Whole-wheat English muffinsBaked Products71 mg17% DV
  41. 41Gingerbread, homemadeBaked Products70 mg17% DV
  42. 42Whole wheat saltine crackersBaked Products70 mg17% DV
  43. 43Whole wheat pita breadBaked Products69 mg16% DV
  44. 44Refrigerated whole wheat naanBaked Products68 mg16% DV
  45. 45Whole grain cheese crackersBaked Products68 mg16% DV
  46. 46Multigrain breadBaked Products67.3 mg16% DV
  47. 47Sprouted wheat breadBaked Products66 mg16% DV
  48. 48Protein breadBaked Products65 mg15% DV
  49. 49Corn tortillas, ready-to-bake, unsaltedBaked Products65 mg15% DV
  50. 50Frozen low-fat whole wheat wafflesBaked Products65 mg15% DV
  51. 51Boston brown bread, cannedBaked Products63 mg15% DV
  52. 52Plain chapatiBaked Products62 mg15% DV
  53. 53Low salt wheat crackersBaked Products62 mg15% DV
  54. 54Wheat bread, toastedBaked Products59 mg14% DV
  55. 55Plain melba toastBaked Products59 mg14% DV
  56. 56Crackers, melba toast, plain, without saltBaked Products59 mg14% DV
  57. 57Nabisco Grahams crackersBaked Products59 mg14% DV
  58. 58Frozen whole wheat chapati or rotiBaked Products56 mg13% DV
  59. 59Toasted protein breadBaked Products56 mg13% DV
  60. 60Low-fat plain or honey graham crackersBaked Products56 mg13% DV
  61. 61Cheese crackers with peanut butter fillingBaked Products56 mg13% DV
  62. 62Wheat melba toastBaked Products56 mg13% DV
  63. 63Reduced-calorie oat bran breadBaked Products55 mg13% DV
  64. 64Reduced-calorie oat bran bread, toastedBaked Products55 mg13% DV
  65. 65Chocolate chip cookiesBaked Products55 mg13% DV
  66. 66Chocolate chip cookies, made with margarineBaked Products55 mg13% DV
  67. 67Standard snack crackers with peanut butter fillingBaked Products55 mg13% DV
  68. 68Pumpernickel breadBaked Products54 mg13% DV
  69. 69Wheat sandwich crackers, cheese fillingBaked Products54 mg13% DV
  70. 70Active dry baker's yeastBaked Products54 mg13% DV
  71. 71Rye dinner rollsBaked Products54 mg13% DV
  72. 72Pumpernickel rollsBaked Products54 mg13% DV
  73. 73BrowniesBaked Products53 mg13% DV
  74. 74Chocolate wafersBaked Products53 mg13% DV
  75. 75Cracked wheat breadBaked Products52 mg12% DV
  76. 76Whole wheat French or Vienna breadBaked Products52 mg12% DV
  77. 77Molasses cookiesBaked Products52 mg12% DV
  78. 78Wheat bagelsBaked Products51 mg12% DV
  79. 79Marshmallow cookies with rice cerealBaked Products51 mg12% DV
  80. 80Special dietary peanut butter sandwich cookiesBaked Products51 mg12% DV
  81. 81Gingersnap cookiesBaked Products49 mg12% DV
  82. 82Regular peanut butter sandwich cookiesBaked Products49 mg12% DV
  83. 83Sugar-free peanut butter cookiesBaked Products49 mg12% DV
  84. 84Oatmeal cookie mix, dryBaked Products48 mg11% DV
  85. 85Nabisco Oreo Crunchies cookie crumb toppingBaked Products48 mg11% DV
  86. 86Chocolate sandwich cookies, creme fillingBaked Products47 mg11% DV
  87. 87Whole wheat snack crackersBaked Products47 mg11% DV
  88. 88Wheat crackers, reduced fatBaked Products47 mg11% DV
  89. 89Special dietary pancake dry mixBaked Products47 mg11% DV
  90. 90Wheat or cracked wheat hamburger rollsBaked Products47 mg11% DV
  91. 91Seasoned dry breadcrumbsBaked Products46 mg11% DV
  92. 92Whole-wheat pancakes, from incomplete dry mixBaked Products46 mg11% DV
  93. 93Shelf stable corn tortillaBaked Products45.2 mg11% DV
  94. 94Chocolate-covered sugar wafer cookiesBaked Products45 mg11% DV
  95. 95Cornbread stuffing mix, dryBaked Products44 mg10% DV
  96. 96Peanut butter cookiesBaked Products44 mg10% DV
  97. 97Gluten-free brown rice rollsBaked Products44 mg10% DV
  98. 98Mixed-grain hamburger bunsBaked Products44 mg10% DV
  99. 99Low fat breakfast tartBaked Products44 mg10% DV
  100. 100Udi's classic french gluten free rollsBaked Products44 mg10% DV

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.