Spices

Oils

Fruits

Vegetables

Nuts

Legumes

Cereals

Rice BranCrude Rice Bran80.81.03NA26.3110720NA23772105227.18.568.7

Wheat BranCrude Wheat Bran1031.4NA1586616.3NA143616751102.8310.314

Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.4216

Raw AmaranthUncooked Amaranth Grain2250.74NA10.83524.72NA79072026.55.674.0716

Wheat GermCrude Wheat Germ55.31.13NA8.8733919NA119412641121717.415.8

Oat BranRaw Oat Bran82.20.57NA7.673338NA1040802645.674.49.3

BuckwheatBuckwheat25.51.56NA3.13271.8478.249265211.81.43.414

Raw QuinoaQuinoa, uncooked66.60.84NA6.482792.9NA648798127.14.419

TeffRaw Teff2551.15NA1126113NA6086056.24175.1512.5

OatsOats76.50.89NA6.72516.97227741608362.835.6311.7

Wild RiceRaw Wild Rice29.80.74NA2.782511.9NA6146053.979.928.4511

SorghumSorghum Grain18.40.4NA4.762342.28NA41051517.32.832.3717.6

BulgurDry Bulgur49.60.47NA3.52324.32NA4255813.26242.7412.8

Dark Rye FlourRye flour, dark52.40.79NA7.042278.6NA707101625.52.837.1415.2

Durum WheatWheat, durum480.78NA52044.27NA7206111272.835.915.5

Brown RiceRaw Medium-grain Brown Rice46.80.39NA2.552035.3NA374380NA5.672.8617.5

Whole Wheat FlourWhole-grain Wheat Flour480.58NA5.11945.768350651587.62.833.715.2

Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.6

Hulled BarleyBarley, hulled46.80.71NA5.11892.75NA37464153.4173.9313.4

CornYellow Corn Grain 9.920.45NA3.841800.69NA2984072249.63.1314.7

CornmealWhole-grain Yellow Cornmeal8.50.27NA4.91800.71NA3424072249.62.5814.5

Hard Red Spring WheatWheat, hard red spring35.40.58NA5.11765.75NA4714821002.833.9418

Whole Sorghum FlourWhole-grain Sorghum Flour170.36NA4.451741.8NA39445917.34.252.314.5

Millet FlourMillet flour200.76NA5.61691.42NA40431846.45.673.7312.3

Whole Soft Wheat FlourSoft Wheat Whole Grain Flour46.80.67NA5.261664.8NA458558184.254.217.6

Long-grain Brown RiceRaw Long-grain Brown Rice12.80.43NA1.831644.049144135424.27.1316.7

MilletRaw Millet11.31.06NA4.271622.3424042763.837.12.412.3

Brown Rice FlourRice flour, brown15.60.33NA2.81595.779.747841013.711.33.4717

RyeRye grain340.52NA3.731563.65NA47172319.72.833.7615

Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.920.33NA3.371320.65NA386447227.12.4515.5

Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.6

TamarindsRaw Tamarinds1050.12NA3.97130NANA1608901.8439.70.1444.5

Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.8

Prickly PearsRaw Prickly Pears79.40.11NA0.43120NANA343120.857.10.17124

Wheat SproutsSprouted Wheat39.70.37NA3.031162.63NA28324060.222.72.3467.7

Raw Pearled BarleyBarley, pearled, raw410.6NA3.541121.87NA31339753.412.8314.3

Raw Dried FigsFigs, dried, uncooked2300.41NA2.88960.72NA959640.85140.7842.6

Corn BranCrude Corn Bran59.50.35NA3.95910.2NA10262.423.49.922.26.68

PrunesRaw Dehydrated Prunes1020.87NA5910.44NA1591500NA7.11.065.67

Medium Rye flourRye flour, medium340.47NA3.689.33.4NA31953020.42.833.0815.5

Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked540.7NA7.880.80.59NA2301915NA141.110.6

Medjool DatesDates, medjool910.51NA1.2876.50.42NA88987NA1.40.6230.2

RoselleRaw Roselle305NANA2.172.3NANA52.4295NA8.5NA123

Enriched SemolinaSemolina, enriched240.27NA6.266.60.88NA1932641271.41.518

SemolinaSemolina, unenriched240.27NA1.7466.60.88NA193264NA1.41.518

Dried LongansLongans, dried63.81.14NA7.6565.20.35NA278933NA680.3125

Deglet Noor DatesDates, deglet noor55.30.29NA1.45610.37NA889304.252.830.4129

Dried LitchisLitchis, dried46.80.89NA2.459.50.33NA25715731.844.250.431.6

Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked39.70.52NA5.7559.50.43NA16914120.719.920.8145

Green PlantainsRaw Green Plantains2.830.16NA1.06580.15NA44611NA2.830.2686.6

Dried PlumsRaw Dried Plums610.45.671.3580.42NA9810380.432.830.6244

KiwanoHorned melon18.40.028NA1.656.70.055NA52.4174NA2.830.68126

Dried Zante CurrantsCurrants, zante, dried1250.42NA2.66510.49NA14011010.99610.5225

Yellow PlantainsRaw Yellow Plantains4.250.1NA0.78510.2NA45.46902.135.670.2792

Rice FlourUnenriched White Rice Flour140.18NA0.549.61.764.513910821.401.1317

Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.80.16NA6.249.61.56NA15312221.41.41.6418.3

Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.80.16NA1.1349.61.56NA153122NA1.41.6418.3

Raw Sulfured Dried PearsPears, dried, sulfured, uncooked480.53NA2.9846.80.46NA83.67560.288.50.5538

Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked780.49NA3.7745.40.33NA10116473.1140.5543.8

RowalRaw Rowal21.31.5NA3.145.40.22NA73.7186NA5.670.61101

Light Rye FlourRye flour, light18.40.3NA1.345.41.65NA184318252.831.916

Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6

DurianRaw or Frozen Durian8.50.29NA0.6142.50.46NA55.3618NA2.830.492

AvocadosRaw Avocados170.279.920.78410.2NA73.76870.579.920.91104

JackfruitRaw Jackfruit340.11NA0.33410.061NA29.8635NA2.830.18104

Passion-fruit, PurpleRaw Passion-fruit, Purple170.12NA2.2741NANA964930.8539.70.14103

BananasRaw Bananas7.10.113.10.3738.30.38NA315071.41.40.21106

BreadfruitRaw Breadfruit240.12NA0.7735.40.085NA42.56950.852.830.17100

Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched39.70.31NA6.135.41.54NA16316321.47.11.5516.5

RiceRaw Regular Long-grain White Rice39.70.31NA1.1335.41.549116316321.47.11.5516.5

Black CurrantsRaw European Black Currants780.12NA2.2340.36NA83.6456NA2.830.38116

Frozen RaspberriesRed Frozen Raspberries340.13NA1.0832.60.86NA42.5261NA5.670.44120

Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked15.60.24NA2.2732.61.4NA10110921.49.921.715

Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.250.3NA632.61.47NA13510821.41.41.5619

Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.250.3NA1.1332.61.47NA135108NA1.41.5619

Frozen BlackberriesBlackberries, frozen, unsweetened410.17NA1.13311.73NA42.51980.571.40.35117

GuavasRaw Common Guavas25.50.33NA0.37310.21NA56.75910.852.830.33115

Orange PeelRaw Orange Peel2280.13NA1.1331NANA29.83011.44.250.35103

RaspberriesRaw Raspberries35.40.13NA0.98310.95NA412140.281.40.6122

Wheat FlourUnenriched All-purpose White Wheat Flour21.30.2NA1.66310.9760.4153152482.830.9917

PapayasRaw Papayas28.30.064NA0.3529.80.057NA142580.8511.30.11125

SoursopRaw Soursop200.12NA0.8529.8NANA38.33940.85200.14115

Sugar-applesRaw Sugar-apples340.12NA0.8529.8NANA45.43500.8512.80.14104

BlackberriesRaw Blackberries410.23NA0.8828.30.92NA312300.571.40.75125

KumquatsRaw Kumquats880.13NA1.228.30.19NA272640140.24115

Sweetened Dried MangoMango, dried, sweetened00.43NA0.3328.314NA713952.982300.4323.5

Frozen NanceNance, frozen, unsweetened65.20.058NA0.5428.30.35NA143460.574.250.13114

Sweetened Dried BlueberriesBlueberries, dried, sweetened270.23NA1.2825.5NANA513030.854.250.6921

Custard-appleRaw Custard-apple42.5NANA125.5NANA29.8541NA5.67NA101

MulberriesRaw Mulberries55.30.085NA2.6225.5NANA542750.85140.17124

CherimoyaRaw Cherimoya140.098NA0.38240.13NA37407NA9.920.23113

FigsRaw Figs49.60.099NA0.52240.18NA203290.281.40.21112

Strawberry GuavasRaw Strawberry Guavas29.8NANA0.3124NANA38.3414NA52.4NA114

Green KiwifruitRaw Green Kiwifruit480.18NA0.44240.14NA484420.284.250.2118

Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple5.670.075NA0.3424NANA18.43940.148.50.071121

Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow5.670.071NA0.5124NANA35.43940.148.50.085119

Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked200.27NA222.70.13NA546381.841230.2845

Minerals in Top 100 Raw Fruits & Cereals with the highest Magnesium content per 5 oz

In the above table you can find and compare the amount of minerals in raw fruits & cereals , sorted by most amount of Magnesium per 5 ounces.

Top 5 raw fruits & cereals with most amount of magnesium per 5 ounces are:

Crude Rice Bran
Crude Wheat Bran
Whole-groat Buckwheat Flour
Uncooked Amaranth Grain
Crude Wheat Germ