magnesium in potatoes information and values per serving and 100g

Welcome to the nutritional magnesium content in 67 different types of potatoes, ranging from 98 to 11 mg per 100g. The basic amount from the general description of potatoes is Potatoes, raw, skin which in 100g contains 23 mg of magnesium.

As a source of magnesium, this corresponds to 6 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Calories is 58 kcal (3% RDA), the amount of Protein is 2.57 g (5% RDA), the amount of Fat is 0.1 g and the amount of Carbohydrate is 12.44 g (10% RDA).

The magnesium amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.

magnesium and nutrition facts in potatoes per 100g

For the food Potatoes, raw, skin the typical serving size is 1 skin (or 38 g) which contains 8.74 mg of Magnesium. The precentage of the recommended daily value for this serving is 2 %. In terms of the gram weight and total content for this serving the Calories content is 22.04 kcal, the Protein content is 0.98 g, the Fat content is 0.04 g and the Carbohydrate content is 4.73 g. magnesium and nutritional content in potatoes

The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 2.7 (kcal).The number of calories from Fat is 0.3 (kcal).The total calories from carbohydrate is 19.1 (kcal).

This list of 67 types of potatoes, is brought to you by www.dietandfitnesstoday.com and ranges from Potatoes, mashed, dehydrated, granules without milk, dry form through to Potatoes, hashed brown, frozen, with butter sauce, unprepared where all food items are ranked by the content or amount per 100g. The nutritional magnesium content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much magnesium in potatoes.

Magnesium Levels

The list below gives the total magnesium content in the 67 items from the general description 'potatoes' each of which show the magnesium amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

potatoes magnesium per 100g

The level of magnesium can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 19. The highest amount of magnesium from the 19 frozen items is in Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated where the magnesium content is 28 mg per 100g. The number of food items classified as canned is 3 items. The highest amount of magnesium from the 3 canned items is in Potatoes, canned, drained solids, no salt added where the level is 14 mg per 100g.The total food items which are raw is 4 items. The highest amount of magnesium from the 4 raw items is in Potatoes, russet, flesh and skin, raw where the content is 23 mg per 100g. The number of food items which are cooked are 12 items. The highest amount of magnesium from the 12 cooked items is in Potatoes, microwaved, cooked in skin, skin, without salt where the amount is 37 mg per 100g. Comparing raw and cooked potatoes shows that cooking can change the levels of magnesium by 14 mg in a 100g serving.

Average Content for potatoes

The average (or more correctly the arithmetic mean) amount of magnesium contained in 100g of potatoes, based on the list below of 67 different items under the general description of potatoes, is 26.13 mg of magnesium. This average value corresponds to 6.53 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 141.34 kcal, the average amount of Protein is 2.99 g, the average amount of Fat is 3.24 g and the average amount of Carbohydrate is 25.93 g.

Median Amount

The median value of Magnesium is found in Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased which in 100g contains 21 mg of Magnesium. This corresponds to 5 % of the recommended daily allowance. For this serving the amount of Calories is 133 kcal, the amount of Protein is 2.19 g, the amount of Fat is 3.39 g and the amount of Carbohydrate is 23.51 g.

Highest magnesium Content per 100g

Using the list below for the 67 different potatoes nutrition entries in our database, the highest amount of magnesium is found in Potatoes, mashed, dehydrated, granules without milk, dry form which contains 98 mg of magnesium per 100g. The associated percentage of RDA is 25 %. For this 100g serving the Calories content is 372 kcal, the Protein content is 8.22 g, the Fat content is 0.54 g, the Carbohydrate content is 85.51 g.

The lowest amount of magnesium is in Potatoes, hashed brown, frozen, with butter sauce, unprepared which in 100g contains 11 mg of magnesium. This gives as percentage of the recommended daily allowance 3 % of the RDA. For this 100g serving the amount of Calories is 135 kcal, the amount of Protein is 1.87 g, the amount of Fat is 6.66 g, the amount of Carbohydrate is 18.28 g.

The difference between the highest and lowest values gives a magnesium range of 87 mg per 100g. The range for the other nutrients are as follows; 237 kcal for Calories, 6.35 g for Protein, 6.12 g for Fat, 67.23 g for Carbohydrate.

Highest Amount of magnesium per Serving

Please remember that the above gives an accurate value in 100g for high magnesium foods in your diet. For example 100g of Potatoes, raw, skin contains 23 mg of magnesium. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the magnesium nutritional content.

The food with the highest magnesium content per typical serving is Potatoes, mashed, dehydrated, granules without milk, dry form which contains 196 mg in 1 cup (or 200 g). The precentage of the recommended daily value for this serving is 49 %. For this serving the Calories content is 744 kcal, the Protein content is 16.44 g, the Fat content is 1.08 g and the Carbohydrate content is 171.02 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing magnesium which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of magnesium rich foods.


Potatoes List, magnesium Content per 100g

1. Potatoes, mashed, dehydrated, granules without milk, dry form - Magnesium
  Magnesium (%RDA)Calories (%RDA)Carbohydrate (%RDA)Fat (%RDA)Protein (%RDA)
  For a 100g serving :
  98 mg (25%)372 kcal (19%)85.51 g (66%)0.54 g (1%)8.22 g (15%)
  Typical Serving size of 1 cup (or 200g):
   196 mg (49%) 744 kcal (37%) 171.02 g (132%) 1.08 g (2%) 16.44 g (29%)
2. Potatoes, mashed, dehydrated, granules with milk, dry form - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  74 mg (19%)357 kcal (18%)77.7 g (60%)1.1 g (2%)10.9 g (19%)
  Typical Serving size of 1 cup (or 200g):
   148 mg (37%) 714 kcal (36%) 155.4 g (120%) 2.2 g (3%) 21.8 g (39%)
3. Potatoes, mashed, dehydrated, flakes without milk, dry form - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  66 mg (17%)354 kcal (18%)81.17 g (62%)0.41 g (1%)8.34 g (15%)
  Typical Serving size of 1 cup (or 60g):
   39.6 mg (10%) 212.4 kcal (11%) 48.7 g (37%) 0.25 g (0%) 5 g (9%)
4. Potatoes, au gratin, dry mix, unprepared - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  64 mg (16%)314 kcal (16%)74.31 g (57%)3.7 g (6%)8.9 g (16%)
  Typical Serving size of 1 package (5.5 oz) (or 156g):
   99.84 mg (25%) 489.84 kcal (24%) 115.92 g (89%) 5.77 g (9%) 13.88 g (25%)
  Other serving sizes .167 package (5.5 oz) (or 26g):
  16.64 mg (4%) 81.64 kcal (4%) 19.32 g (15%) 0.96 g (1%) 2.31 g (4%)
5. Potatoes, scalloped, dry mix, unprepared - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  59 mg (15%)358 kcal (18%)73.93 g (57%)4.59 g (7%)7.77 g (14%)
  Typical Serving size of 1 package (5.5 oz) (or 156g):
   92.04 mg (23%) 558.48 kcal (28%) 115.33 g (89%) 7.16 g (11%) 12.12 g (22%)
  Other serving sizes .167 package (5.5 oz) (or 26g):
  15.34 mg (4%) 93.08 kcal (5%) 19.22 g (15%) 1.19 g (2%) 2.02 g (4%)
6. Potatoes, baked, skin, with salt - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  43 mg (11%)198 kcal (10%)46.06 g (35%)0.1 g (0%)4.29 g (8%)
  Typical Serving size of 1 skin (or 58g):
   24.94 mg (6%) 114.84 kcal (6%) 26.71 g (21%) 0.06 g (0%) 2.49 g (4%)
7. Potatoes, baked, skin, without salt - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  43 mg (11%)198 kcal (10%)46.06 g (35%)0.1 g (0%)4.29 g (8%)
  Typical Serving size of 1 skin (or 58g):
   24.94 mg (6%) 114.84 kcal (6%) 26.71 g (21%) 0.06 g (0%) 2.49 g (4%)
8. Potatoes, microwaved, cooked in skin, skin, without salt - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  37 mg (9%)132 kcal (7%)29.63 g (23%)0.1 g (0%)4.39 g (8%)
  Typical Serving size of 1 skin (or 58g):
   21.46 mg (5%) 76.56 kcal (4%) 17.19 g (13%) 0.06 g (0%) 2.55 g (5%)
9. Potatoes, microwaved, cooked, in skin, skin with salt - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  37 mg (9%)132 kcal (7%)29.63 g (23%)0.1 g (0%)4.39 g (8%)
  Typical Serving size of 1 skin (or 58g):
   21.46 mg (5%) 76.56 kcal (4%) 17.19 g (13%) 0.06 g (0%) 2.55 g (5%)
10. Potatoes, hashed brown, home-prepared - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  35 mg (9%)265 kcal (13%)35.11 g (27%)12.52 g (19%)3 g (5%)
  Typical Serving size of 1 cup (or 156g):
   54.6 mg (14%) 413.4 kcal (21%) 54.77 g (42%) 19.53 g (30%) 4.68 g (8%)
11. Potatoes, boiled, cooked in skin, skin, without salt - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  30 mg (8%)78 kcal (4%)17.21 g (13%)0.1 g (0%)2.86 g (5%)
  Typical Serving size of 1 skin (or 34g):
   10.2 mg (3%) 26.52 kcal (1%) 5.85 g (5%) 0.03 g (0%) 0.97 g (2%)
12. Potatoes, boiled, cooked in skin, skin, with salt - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  30 mg (8%)78 kcal (4%)17.2 g (13%)0.1 g (0%)2.86 g (5%)
  Typical Serving size of 1 skin (or 34g):
   10.2 mg (3%) 26.52 kcal (1%) 5.85 g (5%) 0.03 g (0%) 0.97 g (2%)
13. Potatoes, Russet, flesh and skin, baked - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  30 mg (8%)97 kcal (5%)21.44 g (16%)0.13 g (0%)2.63 g (5%)
  Typical Serving size of 1 potato large (3" to 4-1/4" dia. (or 299g):
   89.7 mg (22%) 290.03 kcal (15%) 64.11 g (49%) 0.39 g (1%) 7.86 g (14%)
  Other serving sizes 1 potato medium (2-1/4" to 3-1/4" dia.) (or 173g):
  51.9 mg (13%) 167.81 kcal (8%) 37.09 g (29%) 0.22 g (0%) 4.55 g (8%)
  Other serving sizes 1 potato small (1-3/4" to 2-1/2" dia.) (or 138g):
  41.4 mg (10%) 133.86 kcal (7%) 29.59 g (23%) 0.18 g (0%) 3.63 g (6%)
14. Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  28 mg (7%)166 kcal (8%)27.5 g (21%)5.13 g (8%)2.51 g (4%)
  Typical Serving size of 10 strip (or 69g):
   19.32 mg (5%) 114.54 kcal (6%) 18.98 g (15%) 3.54 g (5%) 1.73 g (3%)
15. Potatoes, red, flesh and skin, baked - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  28 mg (7%)89 kcal (4%)19.59 g (15%)0.15 g (0%)2.3 g (4%)
  Typical Serving size of 1 potato large (3" to 4-1/4" dia. (or 299g):
   83.72 mg (21%) 266.11 kcal (13%) 58.57 g (45%) 0.45 g (1%) 6.88 g (12%)
  Other serving sizes 1 potato medium (2-1/4" to 3-1/4" dia.) (or 173g):
  48.44 mg (12%) 153.97 kcal (8%) 33.89 g (26%) 0.26 g (0%) 3.98 g (7%)
  Other serving sizes 1 potato small (1-3/4" to 2-1/2" dia.) (or 138g):
  38.64 mg (10%) 122.82 kcal (6%) 27.03 g (21%) 0.21 g (0%) 3.17 g (6%)
16. Potatoes, baked, flesh and skin, with salt - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  28 mg (7%)93 kcal (5%)21.15 g (16%)0.13 g (0%)2.5 g (4%)
  Typical Serving size of 1 potato large (3" to 4-1/4" dia) (or 299g):
   83.72 mg (21%) 278.07 kcal (14%) 63.24 g (49%) 0.39 g (1%) 7.48 g (13%)
  Other serving sizes 1 potato medium (2-1/4" to 3-1/4" dia) (or 173g):
  48.44 mg (12%) 160.89 kcal (8%) 36.59 g (28%) 0.22 g (0%) 4.33 g (8%)
  Other serving sizes 1 potato small (1-3/4" to 2-1/2" dia) (or 138g):
  38.64 mg (10%) 128.34 kcal (6%) 29.19 g (22%) 0.18 g (0%) 3.45 g (6%)
  Other serving sizes .5 cup (or 61g):
  17.08 mg (4%) 56.73 kcal (3%) 12.9 g (10%) 0.08 g (0%) 1.53 g (3%)
  Other serving sizes 1 NLEA serving (or 148g):
  41.44 mg (10%) 137.64 kcal (7%) 31.3 g (24%) 0.19 g (0%) 3.7 g (7%)
17. Potatoes, microwaved, cooked in skin, flesh and skin, without salt - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  27 mg (7%)105 kcal (5%)24.24 g (19%)0.1 g (0%)2.44 g (4%)
  Typical Serving size of 1 potato (2-3/4" dia by 4-3/4" long) (or 202g):
   54.54 mg (14%) 212.1 kcal (11%) 48.96 g (38%) 0.2 g (0%) 4.93 g (9%)
18. Potatoes, microwaved, cooked, in skin, flesh and skin, with salt - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  27 mg (7%)105 kcal (5%)24.24 g (19%)0.1 g (0%)2.44 g (4%)
  Typical Serving size of 1 potato (2-1/3" x 4-3/4") (or 202g):
   54.54 mg (14%) 212.1 kcal (11%) 48.96 g (38%) 0.2 g (0%) 4.93 g (9%)
19. Potatoes, white, flesh and skin, baked - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  27 mg (7%)94 kcal (5%)21.08 g (16%)0.15 g (0%)2.1 g (4%)
  Typical Serving size of 1 potato large (3" to 4-1/4" dia) (or 299g):
   80.73 mg (20%) 281.06 kcal (14%) 63.03 g (48%) 0.45 g (1%) 6.28 g (11%)
  Other serving sizes 1 potato medium (2-1/4" to 3-1/4" dia) (or 138g):
  37.26 mg (9%) 129.72 kcal (6%) 29.09 g (22%) 0.21 g (0%) 2.9 g (5%)
  Other serving sizes 1 potato small (1-3/4" to 2-1/2" dia) (or 138g):
  37.26 mg (9%) 129.72 kcal (6%) 29.09 g (22%) 0.21 g (0%) 2.9 g (5%)
20. Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  26 mg (7%)164 kcal (8%)27.74 g (21%)5.22 g (8%)2.66 g (5%)
  Typical Serving size of 10 strips (or 50g):
   13 mg (3%) 82 kcal (4%) 13.87 g (11%) 2.61 g (4%) 1.33 g (2%)
  Other serving sizes 1 package (9 oz) and yields (or 198g):
  51.48 mg (13%) 324.72 kcal (16%) 54.93 g (42%) 10.34 g (16%) 5.27 g (9%)
21. Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  26 mg (7%)172 kcal (9%)28.71 g (22%)5.22 g (8%)2.66 g (5%)
  Typical Serving size of 10 strip (or 74g):
   19.24 mg (5%) 127.28 kcal (6%) 21.25 g (16%) 3.86 g (6%) 1.97 g (4%)
22. Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  25 mg (6%)199 kcal (10%)31.66 g (24%)6.76 g (10%)2.9 g (5%)
  Typical Serving size of 10 strip (or 21g):
   5.25 mg (1%) 41.79 kcal (2%) 6.65 g (5%) 1.42 g (2%) 0.61 g (1%)
23. Potatoes, microwaved, cooked in skin, flesh, with salt - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  25 mg (6%)100 kcal (5%)23.28 g (18%)0.1 g (0%)2.1 g (4%)
  Typical Serving size of .5 cup (or 78g):
   19.5 mg (5%) 78 kcal (4%) 18.16 g (14%) 0.08 g (0%) 1.64 g (3%)
  Other serving sizes 1 potato (2-1/3" x 4-3/4") (or 156g):
  39 mg (10%) 156 kcal (8%) 36.32 g (28%) 0.16 g (0%) 3.28 g (6%)
24. Potatoes, baked, flesh, with salt - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  25 mg (6%)93 kcal (5%)21.55 g (17%)0.1 g (0%)1.96 g (4%)
  Typical Serving size of .5 cup (or 61g):
   15.25 mg (4%) 56.73 kcal (3%) 13.15 g (10%) 0.06 g (0%) 1.2 g (2%)
  Other serving sizes 1 potato (2-1/3" x 4-3/4") (or 156g):
  39 mg (10%) 145.08 kcal (7%) 33.62 g (26%) 0.16 g (0%) 3.06 g (5%)
25. Potatoes, baked, flesh, without salt - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  25 mg (6%)93 kcal (5%)21.55 g (17%)0.1 g (0%)1.96 g (4%)
  Typical Serving size of .5 cup (or 61g):
   15.25 mg (4%) 56.73 kcal (3%) 13.15 g (10%) 0.06 g (0%) 1.2 g (2%)
  Other serving sizes 1 potato (2-1/3" x 4-3/4") (or 156g):
  39 mg (10%) 145.08 kcal (7%) 33.62 g (26%) 0.16 g (0%) 3.06 g (5%)
26. Potatoes, microwaved, cooked in skin, flesh, without salt - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  25 mg (6%)100 kcal (5%)23.28 g (18%)0.1 g (0%)2.1 g (4%)
  Typical Serving size of .5 cup (or 78g):
   19.5 mg (5%) 78 kcal (4%) 18.16 g (14%) 0.08 g (0%) 1.64 g (3%)
  Other serving sizes 1 potato (2-1/3" x 4-3/4") (or 156g):
  39 mg (10%) 156 kcal (8%) 36.32 g (28%) 0.16 g (0%) 3.28 g (6%)
27. Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  23 mg (6%)333 kcal (17%)39.68 g (31%)18.71 g (29%)3.55 g (6%)
  Typical Serving size of 10 strips (or 50g):
   11.5 mg (3%) 166.5 kcal (8%) 19.84 g (15%) 9.36 g (14%) 1.78 g (3%)
  Other serving sizes 1 package (9 oz) and yields (or 198g):
  45.54 mg (11%) 659.34 kcal (33%) 78.57 g (60%) 37.05 g (57%) 7.03 g (13%)
28. Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  23 mg (6%)152 kcal (8%)26.98 g (21%)3.76 g (6%)2.57 g (5%)
  Typical Serving size of 10 strip (or 133g):
   30.59 mg (8%) 202.16 kcal (10%) 35.88 g (28%) 5 g (8%) 3.42 g (6%)
29. Potatoes, russet, flesh and skin, raw - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  23 mg (6%)79 kcal (4%)18.07 g (14%)0.08 g (0%)2.14 g (4%)
  Typical Serving size of 1 potato large (3" to 4-1/4" dia) (or 369g):
   84.87 mg (21%) 291.51 kcal (15%) 66.68 g (51%) 0.3 g (0%) 7.9 g (14%)
  Other serving sizes 1 Potato medium (2-1/4" to 3-1/4" dia) (or 213g):
  48.99 mg (12%) 168.27 kcal (8%) 38.49 g (30%) 0.17 g (0%) 4.56 g (8%)
  Other serving sizes 1 Potato small (1-3/4" to 2-1/4" dia) (or 170g):
  39.1 mg (10%) 134.3 kcal (7%) 30.72 g (24%) 0.14 g (0%) 3.64 g (7%)
  Other serving sizes .5 cup and diced (or 75g):
  17.25 mg (4%) 59.25 kcal (3%) 13.55 g (10%) 0.06 g (0%) 1.61 g (3%)
30. Potatoes, raw, skin - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  23 mg (6%)58 kcal (3%)12.44 g (10%)0.1 g (0%)2.57 g (5%)
  Typical Serving size of 1 skin (or 38g):
   8.74 mg (2%) 22.04 kcal (1%) 4.73 g (4%) 0.04 g (0%) 0.98 g (2%)
31. Potatoes, boiled, cooked in skin, flesh, with salt - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  22 mg (6%)87 kcal (4%)20.13 g (15%)0.1 g (0%)1.87 g (3%)
  Typical Serving size of .5 cup (or 78g):
   17.16 mg (4%) 67.86 kcal (3%) 15.7 g (12%) 0.08 g (0%) 1.46 g (3%)
  Other serving sizes 1 potato (2-1/2" dia and sphere) (or 136g):
  29.92 mg (7%) 118.32 kcal (6%) 27.38 g (21%) 0.14 g (0%) 2.54 g (5%)
32. Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  22 mg (6%)218 kcal (11%)34.03 g (26%)8.2 g (13%)3.44 g (6%)
  Typical Serving size of 10 strips (or 50g):
   11 mg (3%) 109 kcal (5%) 17.02 g (13%) 4.1 g (6%) 1.72 g (3%)
  Other serving sizes 1 package (9 oz) and yields (or 198g):
  43.56 mg (11%) 431.64 kcal (22%) 67.38 g (52%) 16.24 g (25%) 6.81 g (12%)
33. Potatoes, boiled, cooked in skin, flesh, without salt - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  22 mg (6%)87 kcal (4%)20.13 g (15%)0.1 g (0%)1.87 g (3%)
  Typical Serving size of .5 cup (or 78g):
   17.16 mg (4%) 67.86 kcal (3%) 15.7 g (12%) 0.08 g (0%) 1.46 g (3%)
  Other serving sizes 1 potato (2-1/2" dia and sphere) (or 136g):
  29.92 mg (7%) 118.32 kcal (6%) 27.38 g (21%) 0.14 g (0%) 2.54 g (5%)
34. Potatoes, red, flesh and skin, raw - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  22 mg (6%)70 kcal (4%)15.9 g (12%)0.14 g (0%)1.89 g (3%)
  Typical Serving size of 1 potato large (3" to 4-1/4" dia) (or 369g):
   81.18 mg (20%) 258.3 kcal (13%) 58.67 g (45%) 0.52 g (1%) 6.97 g (12%)
  Other serving sizes 1 potato medium (2-1/4" to 3-1/4" dia) (or 213g):
  46.86 mg (12%) 149.1 kcal (7%) 33.87 g (26%) 0.3 g (0%) 4.03 g (7%)
  Other serving sizes 1 potato small (1-3/4" to 2-1/4" dia) (or 170g):
  37.4 mg (9%) 119 kcal (6%) 27.03 g (21%) 0.24 g (0%) 3.21 g (6%)
  Other serving sizes .5 cup and diced (or 75g):
  16.5 mg (4%) 52.5 kcal (3%) 11.93 g (9%) 0.11 g (0%) 1.42 g (3%)
35. Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  22 mg (6%)218 kcal (11%)34.03 g (26%)8.2 g (13%)3.44 g (6%)
  Typical Serving size of 10 strips (or 50g):
   11 mg (3%) 109 kcal (5%) 17.02 g (13%) 4.1 g (6%) 1.72 g (3%)
  Other serving sizes 1 package (9 oz) yields (or 198g):
  43.56 mg (11%) 431.64 kcal (22%) 67.38 g (52%) 16.24 g (25%) 6.81 g (12%)
36. Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  21 mg (5%)133 kcal (7%)23.51 g (18%)3.39 g (5%)2.19 g (4%)
  Typical Serving size of 10 strip (or 153g):
   32.13 mg (8%) 203.49 kcal (10%) 35.97 g (28%) 5.19 g (8%) 3.35 g (6%)
37. Potatoes, french fried, all types, salt not added in processing, frozen, as purchased - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  21 mg (5%)150 kcal (8%)24.81 g (19%)4.66 g (7%)2.24 g (4%)
  Typical Serving size of 10 strips (or 65g):
   13.65 mg (3%) 97.5 kcal (5%) 16.13 g (12%) 3.03 g (5%) 1.46 g (3%)
  Other serving sizes 1 package (9 oz) (or 255g):
  53.55 mg (13%) 382.5 kcal (19%) 63.27 g (49%) 11.88 g (18%) 5.71 g (10%)
38. Potatoes, french fried, all types, salt added in processing, frozen, unprepared - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  21 mg (5%)147 kcal (7%)24.81 g (19%)4.66 g (7%)2.24 g (4%)
  Typical Serving size of 10 strip (or 89g):
   18.69 mg (5%) 130.83 kcal (7%) 22.08 g (17%) 4.15 g (6%) 1.99 g (4%)
  Other serving sizes 1 package (9 oz) (or 255g):
  53.55 mg (13%) 374.85 kcal (19%) 63.27 g (49%) 11.88 g (18%) 5.71 g (10%)
39. Potatoes, white, flesh and skin, raw - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  21 mg (5%)69 kcal (3%)15.71 g (12%)0.1 g (0%)1.68 g (3%)
  Typical Serving size of 1 large (3" to 4-1/4" dia.) (or 369g):
   77.49 mg (19%) 254.61 kcal (13%) 57.97 g (45%) 0.37 g (1%) 6.2 g (11%)
  Other serving sizes 1 medium (2+-1/4" to 3-1/4" dia.) (or 213g):
  44.73 mg (11%) 146.97 kcal (7%) 33.46 g (26%) 0.21 g (0%) 3.58 g (6%)
  Other serving sizes 1 small (1-3/4" to 2-1/4" dia.) (or 92g):
  19.32 mg (5%) 63.48 kcal (3%) 14.45 g (11%) 0.09 g (0%) 1.55 g (3%)
  Other serving sizes .5 cup and diced (or 75g):
  15.75 mg (4%) 51.75 kcal (3%) 11.78 g (9%) 0.08 g (0%) 1.26 g (2%)
40. Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  21 mg (5%)174 kcal (9%)29.92 g (23%)5.05 g (8%)2.12 g (4%)
  Typical Serving size of 10 strip (or 82g):
   17.22 mg (4%) 142.68 kcal (7%) 24.53 g (19%) 4.14 g (6%) 1.74 g (3%)
41. Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  21 mg (5%)167 kcal (8%)26.78 g (21%)5.53 g (9%)2.41 g (4%)
  Typical Serving size of 10 strip (or 30g):
   6.3 mg (2%) 50.1 kcal (3%) 8.03 g (6%) 1.66 g (3%) 0.72 g (1%)
42. Potatoes, au gratin, home-prepared from recipe using margarine - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  20 mg (5%)132 kcal (7%)11.27 g (9%)7.59 g (12%)5.06 g (9%)
  Typical Serving size of 1 cup (or 245g):
   49 mg (12%) 323.4 kcal (16%) 27.61 g (21%) 18.6 g (29%) 12.4 g (22%)
43. Potatoes, au gratin, home-prepared from recipe using butter - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  20 mg (5%)132 kcal (7%)11.27 g (9%)7.59 g (12%)5.06 g (9%)
  Typical Serving size of 1 cup (or 245g):
   49 mg (12%) 323.4 kcal (16%) 27.61 g (21%) 18.6 g (29%) 12.4 g (22%)
44. Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  20 mg (5%)116 kcal (6%)16.13 g (12%)4.8 g (7%)2.13 g (4%)
  Typical Serving size of 1 cup (or 210g):
   42 mg (11%) 243.6 kcal (12%) 33.87 g (26%) 10.08 g (16%) 4.47 g (8%)
45. Potatoes, boiled, cooked without skin, flesh, with salt - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  20 mg (5%)86 kcal (4%)20.01 g (15%)0.1 g (0%)1.71 g (3%)
  Typical Serving size of 1 large (3" to 4-1/4" dia.) (or 300g):
   60 mg (15%) 258 kcal (13%) 60.03 g (46%) 0.3 g (0%) 5.13 g (9%)
  Other serving sizes 1 medium (2-1/4" to 2-1/4" dia.) (or 167g):
  33.4 mg (8%) 143.62 kcal (7%) 33.42 g (26%) 0.17 g (0%) 2.86 g (5%)
  Other serving sizes 1 small (1-3/4" to 2-1/2" dia.) (or 125g):
  25 mg (6%) 107.5 kcal (5%) 25.01 g (19%) 0.13 g (0%) 2.14 g (4%)
  Other serving sizes .5 cup (or 78g):
  15.6 mg (4%) 67.08 kcal (3%) 15.61 g (12%) 0.08 g (0%) 1.33 g (2%)
46. Potatoes, boiled, cooked without skin, flesh, without salt - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  20 mg (5%)86 kcal (4%)20.01 g (15%)0.1 g (0%)1.71 g (3%)
  Typical Serving size of 1 large (3" to 4-1/4" dia.) (or 300g):
   60 mg (15%) 258 kcal (13%) 60.03 g (46%) 0.3 g (0%) 5.13 g (9%)
  Other serving sizes 1 medium (2-1/4" to 3-1/4" dia.) (or 167g):
  33.4 mg (8%) 143.62 kcal (7%) 33.42 g (26%) 0.17 g (0%) 2.86 g (5%)
  Other serving sizes 1 small (1-3/4" to 2-1/2" dia.) (or 125g):
  25 mg (6%) 107.5 kcal (5%) 25.01 g (19%) 0.13 g (0%) 2.14 g (4%)
  Other serving sizes .5 cup (or 78g):
  15.6 mg (4%) 67.08 kcal (3%) 15.61 g (12%) 0.08 g (0%) 1.33 g (2%)
47. Potatoes, scalloped, home-prepared with margarine - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  19 mg (5%)88 kcal (4%)10.78 g (8%)3.68 g (6%)2.87 g (5%)
  Typical Serving size of 1 cup (or 245g):
   46.55 mg (12%) 215.6 kcal (11%) 26.41 g (20%) 9.02 g (14%) 7.03 g (13%)
48. Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  19 mg (5%)108 kcal (5%)14.36 g (11%)4.96 g (8%)2.05 g (4%)
  Typical Serving size of 1 cup (or 210g):
   39.9 mg (10%) 226.8 kcal (11%) 30.16 g (23%) 10.42 g (16%) 4.31 g (8%)
49. Potatoes, mashed, prepared from granules, without milk, whole milk and margarine - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  19 mg (5%)108 kcal (5%)14.4 g (11%)4.93 g (8%)2.05 g (4%)
  Typical Serving size of 1 cup (or 210g):
   39.9 mg (10%) 226.8 kcal (11%) 30.24 g (23%) 10.35 g (16%) 4.31 g (8%)
50. Potatoes, scalloped, home-prepared with butter - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  19 mg (5%)88 kcal (4%)10.78 g (8%)3.68 g (6%)2.87 g (5%)
  Typical Serving size of 1 cup (or 245g):
   46.55 mg (12%) 215.6 kcal (11%) 26.41 g (20%) 9.02 g (14%) 7.03 g (13%)
51. Potatoes, mashed, home-prepared, whole milk and margarine added - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  19 mg (5%)113 kcal (6%)16.94 g (13%)4.2 g (6%)1.96 g (4%)
  Typical Serving size of 1 cup (or 210g):
   39.9 mg (10%) 237.3 kcal (12%) 35.57 g (27%) 8.82 g (14%) 4.12 g (7%)
52. Potatoes, frozen, french fried, par fried, extruded, unprepared - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  18 mg (5%)260 kcal (13%)30.15 g (23%)14.95 g (23%)2.83 g (5%)
  Typical Serving size of 10 strips (or 65g):
   11.7 mg (3%) 169 kcal (8%) 19.6 g (15%) 9.72 g (15%) 1.84 g (3%)
  Other serving sizes 1 package (9 oz) (or 255g):
  45.9 mg (11%) 663 kcal (33%) 76.88 g (59%) 38.12 g (59%) 7.22 g (13%)
53. Potatoes, o'brien, home-prepared - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  18 mg (5%)81 kcal (4%)15.47 g (12%)1.28 g (2%)2.35 g (4%)
  Typical Serving size of 1 cup (or 194g):
   34.92 mg (9%) 157.14 kcal (8%) 30.01 g (23%) 2.48 g (4%) 4.56 g (8%)
  Other serving sizes 1 recipe yield (or 1162g):
  209.16 mg (52%) 941.22 kcal (47%) 179.76 g (138%) 14.87 g (23%) 27.31 g (49%)
54. Potatoes, mashed, home-prepared, whole milk added - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  18 mg (5%)83 kcal (4%)17.57 g (14%)0.57 g (1%)1.91 g (3%)
  Typical Serving size of 1 cup (or 210g):
   37.8 mg (9%) 174.3 kcal (9%) 36.9 g (28%) 1.2 g (2%) 4.01 g (7%)
55. Potatoes, mashed, home-prepared, whole milk and butter added - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  18 mg (5%)113 kcal (6%)16.81 g (13%)4.22 g (6%)1.86 g (3%)
  Typical Serving size of 1 cup (or 210g):
   37.8 mg (9%) 237.3 kcal (12%) 35.3 g (27%) 8.86 g (14%) 3.91 g (7%)
56. Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  18 mg (5%)113 kcal (6%)15.02 g (12%)5.6 g (9%)1.9 g (3%)
  Typical Serving size of 1 cup (or 210g):
   37.8 mg (9%) 237.3 kcal (12%) 31.54 g (24%) 11.76 g (18%) 3.99 g (7%)
57. Potatoes, hashed brown, frozen, plain, prepared - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  17 mg (4%)218 kcal (11%)28.1 g (22%)11.5 g (18%)3.16 g (6%)
  Typical Serving size of 1 patty and oval (approx 3" x 1-1/2" x 1/2") (or 29g):
   4.93 mg (1%) 63.22 kcal (3%) 8.15 g (6%) 3.34 g (5%) 0.92 g (2%)
  Other serving sizes .5 cup (or 78g):
  13.26 mg (3%) 170.04 kcal (9%) 21.92 g (17%) 8.97 g (14%) 2.46 g (4%)
  Other serving sizes 1 package yield and 12 oz (or 205g):
  34.85 mg (9%) 446.9 kcal (22%) 57.61 g (44%) 23.58 g (36%) 6.48 g (12%)
58. Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  16 mg (4%)153 kcal (8%)23.98 g (18%)5.78 g (9%)2.42 g (4%)
  Typical Serving size of 10 strips (or 65g):
   10.4 mg (3%) 99.45 kcal (5%) 15.59 g (12%) 3.76 g (6%) 1.57 g (3%)
  Other serving sizes 1 package (9 oz) (or 255g):
  40.8 mg (10%) 390.15 kcal (20%) 61.15 g (47%) 14.74 g (23%) 6.17 g (11%)
59. Potatoes, au gratin, dry mix, prepared with water, whole milk and butter - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  15 mg (4%)93 kcal (5%)12.84 g (10%)4.12 g (6%)2.3 g (4%)
  Typical Serving size of .167 package (5.5 oz) yields (or 137g):
   20.55 mg (5%) 127.41 kcal (6%) 17.59 g (14%) 5.64 g (9%) 3.15 g (6%)
  Other serving sizes 1 package yield and 5.5 oz (or 822g):
  123.3 mg (31%) 764.46 kcal (38%) 105.54 g (81%) 33.87 g (52%) 18.91 g (34%)
60. Potatoes, canned, drained solids, no salt added - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  14 mg (4%)62 kcal (3%)13.6 g (10%)0.2 g (0%)1.4 g (3%)
  Typical Serving size of 1 cup (or 180g):
   25.2 mg (6%) 111.6 kcal (6%) 24.48 g (19%) 0.36 g (1%) 2.52 g (5%)
61. Potatoes, canned, solids and liquids - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  14 mg (4%)44 kcal (2%)9.89 g (8%)0.11 g (0%)1.2 g (2%)
  Typical Serving size of 1 cup and whole (or 300g):
   42 mg (11%) 132 kcal (7%) 29.67 g (23%) 0.33 g (1%) 3.6 g (6%)
  Other serving sizes 1 can (303 x 406) (or 454g):
  63.56 mg (16%) 199.76 kcal (10%) 44.9 g (35%) 0.5 g (1%) 5.45 g (10%)
62. Potatoes, canned, drained solids - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  14 mg (4%)60 kcal (3%)13.61 g (10%)0.21 g (0%)1.41 g (3%)
  Typical Serving size of 1 cup (or 180g):
   25.2 mg (6%) 108 kcal (5%) 24.5 g (19%) 0.38 g (1%) 2.54 g (5%)
  Other serving sizes 1 potato (or 35g):
  4.9 mg (1%) 21 kcal (1%) 4.76 g (4%) 0.07 g (0%) 0.49 g (1%)
63. Potatoes, scalloped, dry mix, prepared with water, whole milk and butter - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  14 mg (4%)93 kcal (5%)12.77 g (10%)4.3 g (7%)2.12 g (4%)
  Typical Serving size of 1 cup (unprepared) (or 245g):
   34.3 mg (9%) 227.85 kcal (11%) 31.29 g (24%) 10.54 g (16%) 5.19 g (9%)
  Other serving sizes .167 package (5.5 oz) yields (or 137g):
  19.18 mg (5%) 127.41 kcal (6%) 17.49 g (13%) 5.89 g (9%) 2.9 g (5%)
  Other serving sizes 1 package yield and 5.5 oz (or 822g):
  115.08 mg (29%) 764.46 kcal (38%) 104.97 g (81%) 35.35 g (54%) 17.43 g (31%)
64. Potatoes, frozen, whole, unprepared - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  13 mg (3%)78 kcal (4%)17.47 g (13%)0.16 g (0%)2.38 g (4%)
  Typical Serving size of 1 cup (or 182g):
   23.66 mg (6%) 141.96 kcal (7%) 31.8 g (24%) 0.29 g (0%) 4.33 g (8%)
65. Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  11 mg (3%)97 kcal (5%)10.87 g (8%)5.13 g (8%)1.77 g (3%)
  Typical Serving size of 1 cup (or 210g):
   23.1 mg (6%) 203.7 kcal (10%) 22.83 g (18%) 10.77 g (17%) 3.72 g (7%)
66. Potatoes, hashed brown, frozen, plain, unprepared - Magnesium
  Magnesium Calories Carbohydrate Fat Protein
  For a 100g serving :
  11 mg (3%)82 kcal (4%)17.72 g (14%)0.62 g (1%)2.06 g (4%)
  Typical Serving size of .5 cup (or 105g):
   11.55 mg (3%) 86.1 kcal (4%) 18.61 g (14%) 0.65 g (1%) 2.16 g (4%)
  Other serving sizes 1 package (12 oz) (or 340g):
  37.4 mg (9%) 278.8 kcal (14%) 60.25 g (46%) 2.11 g (3%) 7 g (13%)






magnesium and Nutrition Facts - Top 200 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats