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.

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. 8Seasoned dry breadcrumbsBaked Products · 1 cup (120 g)55.2 mg13% DV
9. 9Wheat bagelsBaked Products · 1 bagel (98 g)50 mg12% DV
10. 10Whole-wheat English muffinsBaked Products · 1 muffin (66 g)46.9 mg11% DV
11. 11Cheese crackers with peanut butter fillingBaked Products · 1 cup, crushed (83 g)46.5 mg11% DV
12. 12Plain dry grated bread crumbsBaked Products · 1 cup (108 g)46.4 mg11% DV
13. 13Whole grain peanut butter crackersBaked Products · 6 cracker 1 serving (43 g)46 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. 16Whole wheat pita breadBaked Products · 1 pita, large (6-1/2" dia) (64 g)44.2 mg11% DV
17. 17Gluten-free whole grain rollsBaked Products · 1 roll (44 g)42.2 mg10% DV
18. 18Udi's whole grain gluten-free dinner rollsBaked Products · 1 roll (44 g)42.2 mg10% DV
19. 19Plain chapatiBaked Products · 1 piece (68 g)42.2 mg10% DV
20. 20Crackers, melba toast, plain, without saltBaked Products · 1 cup, crushed (70 g)41.3 mg10% DV
21. 21Angel food cakeBaked Products · 1 cake (9" dia x 4") (340 g)40.8 mg10% DV
22. 22Hush puppiesBaked Products · 1 cup (152 g)36.5 mg9% DV
23. 23Plain pancake dry mixBaked Products · 1 cup, poured from box (130 g)36.4 mg9% DV
24. 24Corn muffinsBaked Products · 1 medium (113 g)36.2 mg9% DV
25. 25Whole wheat tortillas, ready-to-bake or -fryBaked Products · 1 tortilla 1 serving (41 g)34.9 mg8% DV
26. 26Plain pancakes, from incomplete dry mixBaked Products · 1 cup, poured from box (112 g)34.7 mg8% DV
27. 27Deep dish pie crust, frozen, bakedBaked Products · 1 pie crust (average weight) (202 g)34.3 mg8% DV
28. 28Fat-free pound cake, commercially preparedBaked Products · 1 cake (340 g)34 mg8% DV
29. 29Deep dish pie crust, frozen, unbaked, enriched flourBaked Products · 1 pie crust (average weight) (225 g)33.8 mg8% DV
30. 30Oat bran bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)32.5 mg8% DV
31. 31Whole wheat pancake mixBaked Products · 0.25 cup mix 1 serving (38 g)31.9 mg8% DV
32. 32Pecan pieBaked Products · 1 piece (1/8 of 9" dia) (122 g)31.7 mg8% DV
33. 33Low sodium toast thinsBaked Products · 1 serving (31 g)31.6 mg8% DV
34. 34Enriched plain bagels, without calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)30.4 mg7% DV
35. 35Plain bagels, with calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4") (105 g)30.4 mg7% DV
36. 36Plain bagels, without calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)30.4 mg7% DV
37. 37Chocolate cake, no frostingBaked Products · 1 piece (1/12 of 9" dia) (95 g)30.4 mg7% DV
38. 38Chocolate mousse pie, no-bakeBaked Products · 1 piece (1/8 of 9" dia) (95 g)30.4 mg7% DV
39. 39Pumpkin pieBaked Products · 1 piece (1/8 of 9" dia) (155 g)29.4 mg7% DV
40. 40Cinnamon-raisin bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)29.4 mg7% DV
41. 41Mexican bollilo rollBaked Products · 1 piece (98 g)29.4 mg7% DV
42. 42Frozen whole wheat parathaBaked Products · 1 piece (79 g)29.2 mg7% DV
43. 43Andrea's gluten-free soft dinner rollBaked Products · 1 roll (69 g)29 mg7% DV
44. 44Gluten-free brown rice sorghum rollsBaked Products · 1 roll (69 g)29 mg7% DV
45. 45Plain enriched bagels, with calcium propionateBaked Products · 1 bagel (99 g)28.7 mg7% DV
46. 46Corn tostada shellsBaked Products · 3 pieces (mean serving weight, aggregated over brands) (37 g)28.1 mg7% DV
47. 47Whole wheat bread, toastedBaked Products · 1 oz (28.4 g)28.1 mg7% DV
48. 48Meal crackersBaked Products · 1 cup (115 g)27.6 mg7% DV
49. 49Mixed-grain English muffinsBaked Products · 1 muffin (66 g)27.1 mg6% DV
50. 50Toasted sprouted wheat breadBaked Products · 1 slice 1 serving (38 g)27 mg6% DV
51. 51Cinnamon Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)27 mg6% DV
52. 52Cinnamon Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)27 mg6% DV
53. 53Egg bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)26.3 mg6% DV
54. 54Baked frozen standard pie crustBaked Products · 1 pie crust (average weight of 1 baked crust) (154 g)26.2 mg6% DV
55. 55Frozen standard pie crust, ready-to-bakeBaked Products · 1 pie crust (average weight of 1 frozen crust) (173 g)25.9 mg6% DV
56. 56Homemade whole wheat bread, toastedBaked Products · 1 oz (28.4 g)25.2 mg6% DV
57. 57Sprouted wheat breadBaked Products · 1 slice 1 serving (38 g)25.1 mg6% DV
58. 58Whole wheat French or Vienna breadBaked Products · 1 slice 1 serving (48 g)25 mg6% DV
59. 59Wheat bran muffin dry mixBaked Products · 1 oz (28.4 g)24.7 mg6% DV
60. 60Regular wheat crackersBaked Products · 16 crackers 1 serving (34 g)24.5 mg6% DV
61. 61Refrigerated plain naanBaked Products · 1 piece (90 g)24.3 mg6% DV
62. 62Toasted multigrain breadBaked Products · 1 oz (28.4 g)24.1 mg6% DV
63. 63Frozen whole wheat chapati or rotiBaked Products · 1 piece (43 g)24.1 mg6% DV
64. 64Wheat or cracked wheat hamburger rollsBaked Products · 1 roll (51 g)24 mg6% DV
65. 65Whole-wheat dinner rollsBaked Products · 1 roll (1 oz) (28 g)23.8 mg6% DV
66. 66Plain enriched bagels, with calcium propionate, toastedBaked Products · 1 medium bagel (3-1/2" to 4" dia) (99 g)23.8 mg6% DV
67. 67Rice cereal chocolate cookiesBaked Products · 1 cookie (62 g)23.6 mg6% DV
68. 68Seasoned rye wafersBaked Products · 1 cracker, triple (22 g)23.3 mg6% DV
69. 69Mince pieBaked Products · 1 piece (1/8 of 9" dia) (165 g)23.1 mg6% DV
70. 70Banana cream pieBaked Products · 1 piece (1/8 of 9" dia) (144 g)23 mg5% DV
71. 71Homemade whole wheat breadBaked Products · 1 oz (28.4 g)23 mg5% DV
72. 72Low fat breakfast tartBaked Products · 1 tart (52 g)22.9 mg5% DV
73. 73Cinnamon-raisin bagels, toastedBaked Products · 1 medium bagel (4" dia) (99 g)22.8 mg5% DV
74. 74Rice bran breadBaked Products · 1 oz (28.4 g)22.7 mg5% DV
75. 75Multi-grain breadBaked Products · 1 oz (28.4 g)22.1 mg5% DV
76. 76Toasted rice bran breadBaked Products · 1 oz (28.4 g)21.5 mg5% DV
77. 77Fruit Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)21.3 mg5% DV
78. 78Fruit Danish pastryBaked Products · 1 container (3 oz) (142 g)21.3 mg5% DV
79. 79Whole wheat breadBaked Products · 1 oz (28.4 g)21.3 mg5% DV
80. 80Wheat English muffinsBaked Products · 1 muffin (57 g)21.1 mg5% DV
81. 81Whole grain cheese crackersBaked Products · 1 serving 55 pieces (31 g)21.1 mg5% DV
82. 82Chocolate cake doughnuts, sugared or glazedBaked Products · 1 doughnut (3-3/4" dia) (60 g)20.4 mg5% DV
83. 83Whole-wheat pancakes, from incomplete dry mixBaked Products · 1 pancake (4" dia) (44 g)20.2 mg5% DV
84. 84Gingerbread, homemadeBaked Products · 1 oz (28.4 g)19.8 mg5% DV
85. 85Low-fat plain or honey graham crackersBaked Products · 1 serving (35 g)19.6 mg5% DV
86. 86Rye dinner rollsBaked Products · 1 medium (36 g)19.4 mg5% DV
87. 87Whole-wheat matzoBaked Products · 0.5 oz (14.2 g)19 mg5% DV
88. 88Mixed-grain hamburger bunsBaked Products · 1 roll (43 g)18.9 mg5% DV
89. 89Whole grain white English muffinsBaked Products · 1 muffin 1 serving (57 g)18.8 mg4% DV
90. 90Chocolate creme pie, commercially preparedBaked Products · 1 piece (1/4 of 6" pie) (99 g)18.8 mg4% DV
91. 91Coconut custard pieBaked Products · 1 piece (1/6 of 8" pie) (104 g)18.7 mg4% DV
92. 92Protein breadBaked Products · 1 oz (28.4 g)18.4 mg4% DV
93. 93Pie crust, refrigerated, unbakedBaked Products · 1 pie crust (average weight) (229 g)18.3 mg4% DV
94. 94Plain or buttermilk biscuits, from recipeBaked Products · 1 biscuit (4" dia) (101 g)18.2 mg4% DV
95. 95Creme-filled chocolate snack cake with frostingBaked Products · 1 cupcake (50 g)18 mg4% DV
96. 96Boston brown bread, cannedBaked Products · 1 oz (28.4 g)17.9 mg4% DV
97. 97Pie crust, refrigerated, bakedBaked Products · 1 pie crust (198 g)17.8 mg4% DV
98. 98Plain melba toastBaked Products · 1 cup pieces (30 g)17.7 mg4% DV
99. 99Whole grain white bagelsBaked Products · 0.5 piece bagel 1 serving (43 g)17.6 mg4% DV
100. 100Gluten-free chocolate sandwich cookiesBaked Products · 3 cookies (44 g)17.6 mg4% DV

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.