Foods high in magnesium

Buckwheat pancake dry mix tops the list with 232 mg per serving. 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. 1Buckwheat pancake dry mixBaked Products · 1 cup, poured from box (122 g)232 mg55% DV
  2. 2Oat bran muffinsBaked Products · 1 medium (113 g)177 mg42% DV
  3. 3Whole-wheat pancake dry mixBaked Products · 1 cup, poured from box (140 g)146 mg35% DV
  4. 4Chocolate pie crust, readyBaked Products · 1 crust (182 g)72.8 mg17% DV
  5. 5Refrigerated whole wheat naanBaked Products · 1 piece (106 g)72.1 mg17% DV
  6. 6Multigrain bagelsBaked Products · 1 piece bagel (81 g)68.8 mg16% DV
  7. 7Chocolate wafersBaked Products · 1 cup, crumbs (112 g)59.4 mg14% DV
  8. 8Mary's Gone Crackers organic gluten freeBaked Products · 1 oz (28.3 g)56 mg13% DV
  9. 9Seasoned dry breadcrumbsBaked Products · 1 cup (120 g)55.2 mg13% DV
  10. 10Wheat bagelsBaked Products · 1 bagel (98 g)50 mg12% DV
  11. 11Whole-wheat English muffinsBaked Products · 1 muffin (66 g)46.9 mg11% DV
  12. 12Plain dry grated bread crumbsBaked Products · 1 cup (108 g)46.4 mg11% DV
  13. 13Gluten-free multi-seeded multigrain crackersBaked Products · 1 oz (28.3 g)46.4 mg11% DV
  14. 14Frozen low-fat whole wheat wafflesBaked Products · 1 serving 2 waffles (70 g)45.5 mg11% DV
  15. 15Whole wheat hamburger rollsBaked Products · 1 roll (56 g)45.4 mg11% DV
  16. 16French or Vienna breadBaked Products · 1 slice (139 g)44.5 mg11% DV
  17. 17Whole wheat pita breadBaked Products · 1 pita, large (6-1/2" dia) (64 g)44.2 mg11% DV
  18. 18Gluten-free whole grain rollsBaked Products · 1 roll (44 g)42.2 mg10% DV
  19. 19Udi's whole grain gluten-free dinner rollsBaked Products · 1 roll (44 g)42.2 mg10% DV
  20. 20Crunchmaster multi-grain crisps, gluten-freeBaked Products · 1 oz (28.3 g)42.2 mg10% DV
  21. 21Plain chapatiBaked Products · 1 piece (68 g)42.2 mg10% DV
  22. 22Angel food cakeBaked Products · 1 cake (9" dia x 4") (340 g)40.8 mg10% DV
  23. 23Whole-wheat matzoBaked Products · 1 oz (28.3 g)37.9 mg9% DV
  24. 24Hush puppiesBaked Products · 1 cup (152 g)36.5 mg9% DV
  25. 25Plain pancake dry mixBaked Products · 1 cup, poured from box (130 g)36.4 mg9% DV
  26. 26Corn muffinsBaked Products · 1 medium (113 g)36.2 mg9% DV
  27. 27Whole wheat tortillas, ready-to-bake or -fryBaked Products · 1 tortilla 1 serving (41 g)34.9 mg8% DV
  28. 28Plain pancakes, from incomplete dry mixBaked Products · 1 cup, poured from box (112 g)34.7 mg8% DV
  29. 29Deep dish pie crust, frozen, bakedBaked Products · 1 pie crust (average weight) (202 g)34.3 mg8% DV
  30. 30Plain rye wafersBaked Products · 1 oz (28.3 g)34.2 mg8% DV
  31. 31Fat-free pound cake, commercially preparedBaked Products · 1 cake (340 g)34 mg8% DV
  32. 32Whole-wheat crackers, reduced fatBaked Products · 1 oz (28.3 g)34 mg8% DV
  33. 33Deep dish pie crust, frozen, unbaked, enriched flourBaked Products · 1 pie crust (average weight) (225 g)33.8 mg8% DV
  34. 34Oat bran bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)32.5 mg8% DV
  35. 35Whole wheat pancake mixBaked Products · 0.25 cup mix 1 serving (38 g)31.9 mg8% DV
  36. 36Pecan pieBaked Products · 1 piece (1/8 of 9" dia) (122 g)31.7 mg8% DV
  37. 37Whole-wheat crackersBaked Products · 1 oz (28.3 g)31.1 mg7% DV
  38. 38Enriched plain bagels, without calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)30.4 mg7% DV
  39. 39Plain bagels, with calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4") (105 g)30.4 mg7% DV
  40. 40Plain bagels, without calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)30.4 mg7% DV
  41. 41Chocolate cake, no frostingBaked Products · 1 piece (1/12 of 9" dia) (95 g)30.4 mg7% DV
  42. 42Chocolate mousse pie, no-bakeBaked Products · 1 piece (1/8 of 9" dia) (95 g)30.4 mg7% DV
  43. 43Whole grain peanut butter crackersBaked Products · 1 oz (28.3 g)30.3 mg7% DV
  44. 44Seasoned rye wafersBaked Products · 1 oz (28.3 g)30 mg7% DV
  45. 45Pumpkin pieBaked Products · 1 piece (1/8 of 9" dia) (155 g)29.4 mg7% DV
  46. 46Cinnamon-raisin bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)29.4 mg7% DV
  47. 47Mexican bollilo rollBaked Products · 1 piece (98 g)29.4 mg7% DV
  48. 48Frozen whole wheat parathaBaked Products · 1 piece (79 g)29.2 mg7% DV
  49. 49Andrea's gluten-free soft dinner rollBaked Products · 1 roll (69 g)29 mg7% DV
  50. 50Gluten-free brown rice sorghum rollsBaked Products · 1 roll (69 g)29 mg7% DV
  51. 51Low sodium toast thinsBaked Products · 1 oz (28.3 g)28.9 mg7% DV
  52. 52Plain enriched bagels, with calcium propionateBaked Products · 1 bagel (99 g)28.7 mg7% DV
  53. 53Boston brown bread, cannedBaked Products · 1 slice (45 g)28.4 mg7% DV
  54. 54Corn tostada shellsBaked Products · 3 pieces (mean serving weight, aggregated over brands) (37 g)28.1 mg7% DV
  55. 55Low-salt whole-wheat crackersBaked Products · 1 oz (28.3 g)28 mg7% DV
  56. 56Meal crackersBaked Products · 1 cup (115 g)27.6 mg7% DV
  57. 57Mixed-grain English muffinsBaked Products · 1 muffin (66 g)27.1 mg6% DV
  58. 58Toasted sprouted wheat breadBaked Products · 1 slice 1 serving (38 g)27 mg6% DV
  59. 59Cinnamon Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)27 mg6% DV
  60. 60Cinnamon Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)27 mg6% DV
  61. 61Homemade whole wheat breadBaked Products · 1 slice, thin (3-3/4" x 5" x 3/8") (33 g)26.7 mg6% DV
  62. 62Homemade whole wheat bread, toastedBaked Products · 1 slice, thin (3-3/4" x 5" x 3/8") (30 g)26.7 mg6% DV
  63. 63Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten FreeBaked Products · 1 oz (28.3 g)26.6 mg6% DV
  64. 64Egg bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)26.3 mg6% DV
  65. 65Baked frozen standard pie crustBaked Products · 1 pie crust (average weight of 1 baked crust) (154 g)26.2 mg6% DV
  66. 66Frozen standard pie crust, ready-to-bakeBaked Products · 1 pie crust (average weight of 1 frozen crust) (173 g)25.9 mg6% DV
  67. 67Sprouted wheat breadBaked Products · 1 slice 1 serving (38 g)25.1 mg6% DV
  68. 68Whole wheat French or Vienna breadBaked Products · 1 slice 1 serving (48 g)25 mg6% DV
  69. 69Whole wheat bread, toastedBaked Products · 1 slice (25 g)24.8 mg6% DV
  70. 70Wheat bran muffin dry mixBaked Products · 1 oz (28.4 g)24.7 mg6% DV
  71. 71Refrigerated plain naanBaked Products · 1 piece (90 g)24.3 mg6% DV
  72. 72Frozen whole wheat chapati or rotiBaked Products · 1 piece (43 g)24.1 mg6% DV
  73. 73Whole wheat breadBaked Products · 1 slice (32 g)24 mg6% DV
  74. 74Wheat or cracked wheat hamburger rollsBaked Products · 1 roll (51 g)24 mg6% DV
  75. 75Whole-wheat dinner rollsBaked Products · 1 roll (1 oz) (28 g)23.8 mg6% DV
  76. 76Plain enriched bagels, with calcium propionate, toastedBaked Products · 1 medium bagel (3-1/2" to 4" dia) (99 g)23.8 mg6% DV
  77. 77Rice cereal chocolate cookiesBaked Products · 1 cookie (62 g)23.6 mg6% DV
  78. 78Mince pieBaked Products · 1 piece (1/8 of 9" dia) (165 g)23.1 mg6% DV
  79. 79Banana cream pieBaked Products · 1 piece (1/8 of 9" dia) (144 g)23 mg5% DV
  80. 80Low fat breakfast tartBaked Products · 1 tart (52 g)22.9 mg5% DV
  81. 81Cinnamon-raisin bagels, toastedBaked Products · 1 medium bagel (4" dia) (99 g)22.8 mg5% DV
  82. 82Rye crispbreadBaked Products · 1 oz (28.3 g)22.1 mg5% DV
  83. 83Rice bran breadBaked Products · 1 slice (27 g)21.6 mg5% DV
  84. 84Fruit Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)21.3 mg5% DV
  85. 85Fruit Danish pastryBaked Products · 1 container (3 oz) (142 g)21.3 mg5% DV
  86. 86Wheat English muffinsBaked Products · 1 muffin (57 g)21.1 mg5% DV
  87. 87Toasted multigrain breadBaked Products · 1 slice regular (24 g)20.4 mg5% DV
  88. 88Chocolate cake doughnuts, sugared or glazedBaked Products · 1 doughnut (3-3/4" dia) (60 g)20.4 mg5% DV
  89. 89Regular wheat crackersBaked Products · 1 oz (28.3 g)20.4 mg5% DV
  90. 90Multi-grain breadBaked Products · 1 slice regular (26 g)20.3 mg5% DV
  91. 91Whole-wheat pancakes, from incomplete dry mixBaked Products · 1 pancake (4" dia) (44 g)20.2 mg5% DV
  92. 92Gingerbread, homemadeBaked Products · 1 oz (28.4 g)19.8 mg5% DV
  93. 93Whole wheat saltine crackersBaked Products · 1 oz (28.3 g)19.8 mg5% DV
  94. 94Rye dinner rollsBaked Products · 1 medium (36 g)19.4 mg5% DV
  95. 95Whole grain cheese crackersBaked Products · 1 oz (28.3 g)19.2 mg5% DV
  96. 96Toasted rice bran breadBaked Products · 1 slice (25 g)19 mg5% DV
  97. 97Mixed-grain hamburger bunsBaked Products · 1 roll (43 g)18.9 mg5% DV
  98. 98Whole grain white English muffinsBaked Products · 1 muffin 1 serving (57 g)18.8 mg4% DV
  99. 99Chocolate creme pie, commercially preparedBaked Products · 1 piece (1/4 of 6" pie) (99 g)18.8 mg4% DV
  100. 100Coconut custard pieBaked Products · 1 piece (1/6 of 8" pie) (104 g)18.7 mg4% 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.