Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.3533100
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.72425
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.750996
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.654984
Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.492949
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.7933
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.6917
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.6877
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.856782
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.8730
OatsOats154427.44.830.449.620263NANANANA4267703
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.5703
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA4253691
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.642655
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.8651
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.149463635
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.858572
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.3572
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.8568
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.4544
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.558540
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.5528
TriticaleTriticale13348.31.450.243.40286NANANANANA51.8516
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.555508
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.4504
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.2504
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.461492
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.5488
Millet FlourMillet flour1516172.130.1710NA2986.6051.21442.7472
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry14178.261.150.113.560315NANANANA43.729.6472
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA5238464
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.330460
MilletRaw Millet150016.72.870.4780289NANANANA33.743.7452
Raspberry Juice ConcentrateRaspberry juice concentrate8775.30.220.0120.036NA21115279.8684.14.3712445
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.7445
RyeRye grain13416.470.780.432.603013.90.440.642.86041437
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 143710.61.40.253.43NA29010.30.790.792.44053.6413
Barley Malt flourBarley malt flour14337.31.530.383.403113.18NANANA2841385
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.7381
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry13342.80.540.0640.810296NANANANANA57377
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.5369
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.445369
TamarindsRaw Tamarinds9492.41.0800.230248154NANANA20.211365
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.4357
Prickly PearsRaw Prickly Pears1632.020.270.0910.74038NANANANA14.32.9337
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.7325
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.3314
Raw Dried FigsFigs, dried, uncooked9883.70.5701.37025319091980.283913270
Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA31433254
PrunesRaw Dehydrated Prunes13452.90.23NA0.630354NANANANANA14.7254
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.5254
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.574743250
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5162.50.360.120.90104NANANANANA18246
Fried Green PlantainsPlantains, green, fried12264714.60.859.3NA19514.42.62.429.37145.95230
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked12904.10.440.0481.930330NANANANANA19.4226
Medjool DatesDates, medjool10990.6NANANANA2982641271342.126.67.2214
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.8214
Dry PastaDry Unenriched Pasta147261.10.0952.14029610.60.440.481.912.751.8210
Boiled BuckwheatCooked Buckwheat Groats3652.460.530.0560.690793.570.40.791.610.713.4202
RoselleRaw Roselle1942.54NANANA045NANANANANA3.8202
Cooked TeffTeff, cooked4012.58NANANA079NANANANA1115.4198
Cooked SpeltSpelt, cooked5043.37NANANA0105NANANANA15.522194
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.7191
Enriched SemolinaSemolina, enriched14294.170.60.151.560289NANANANA15.550.3187
SemolinaSemolina, unenriched14294.170.60.151.560289NANANANA15.550.3187
Dried LongansLongans, dried11351.6NANANA0294NANANANANA19.4183
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.323179
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant937307.20.878NA16286.419.319.747.212.75.64179
Dry CouscousCouscous, dry14922.540.460.0480.950307NANANANA2050.6175
Cooked MilletMillet, cooked4723.970.680.111.90940.52NANANA5.1614175
Cooked Brown RiceCooked Medium-grain Brown Rice4453.30.650.0521.12093NANANANA7.149.2175
Deglet Noor DatesDates, deglet noor11191.550.130.0120.064029825177.8799431.89.72171
Dried LitchisLitchis, dried10994.761.070.710.730281262NANANA18.315167
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked94930.330.0361.42024316653.6516132.514.3167
Green PlantainsRaw Green Plantains6030.280.480.0240.099NA1469.14.054.330.718.734.96163
Baked Yellow PlantainsPlantains, yellow, baked6150.64000016484.7151554.48.736.03163
Dried PlumsRaw Dried Plums9531.50.350.0670.17025415149.21010.6288.65163
KiwanoHorned melon1755NANANANA30NANANANANA7.06159
Cooked Oat BranOat bran, cooked1593.40.650.061.3045.4NANANANA10.312.7159
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4883.851.030.0441.401020.95000.956.3511155
Grapefruit juice, white, frozen concentrate, unsweetened, undilutedGrapefruit juice, white, frozen concentrate, unsweetened, undiluted5791.90.250.0950.350137136NANANA1.67.8151
Dried Zante CurrantsCurrants, zante, dried11510.870.340.0480.140306247129118017.513.6143
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.4143
Yellow PlantainsRaw Yellow Plantains4841.4000012769.534.334.50.716.755.16143
Dark RaisinsDark Seedless Raisins11870.990.370.0560.15031525913812101813143
Frozen Orange Juice ConcentrateOrange juice, frozen concentrate, unsweetened, undiluted5870.990.230.0670.1801401183026623.979.53139
Frozen Orange Juice Concentrate with CalciumOrange juice, frozen concentrate, unsweetened, undiluted, with added calcium5830.990.230.0670.1801341183026623.979.53139
Pineapple juice, frozen concentrate, unsweetened, undilutedPineapple juice, frozen concentrate, unsweetened, undiluted7100.40.0280.060.0790176173NANANA2.785.16139
Golden RaisinsGolden Seedless Raisins11950.790.260.0750.15031826113812301313139
Rice FlourUnenriched White Rice Flour14535.641.530.271.2403180.48NANANA9.5323.6139
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched14292.30.630.110.510315NANANANA5.5626.2139
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched14292.30.630.110.510315NANANANANA26.2139
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked10402.50.140.0080.580277247NANANA29.87.42131
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked9572.020.06700.29024921249.613131.32913.5127
Boiled BulgurCooked Bulgur3290.950.170.0160.37073.70.4NANANA1812.2127
RowalRaw Rowal4417.940.97NANANA955624.3749.624.69.13127
Light Rye FlourRye flour, light14175.280.60.33203043.70.360.562.2631.839127
Cooked Wild RiceWild rice, cooked4011.350.190.380.47084.72.90.790.791.37.1416127
Dried Japanese PersimmonsPersimmons, japanese, dried10872.34NANANA0291NANANANA57.55.48123
Dried Japanese PersimmonsPersimmons, japanese, dried10872.34NANANA0291NANANANA57.55.48123
Macronutrients in Top 100 Fruits & Cereals with the highest Magnesium content per 14 oz
In the above table you can find and compare the amount of macronutrients in all fruits & cereals , sorted by most amount of Magnesium per 14 ounces.
Top 5 fruits & cereals with most amount of magnesium per 14 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Whole-groat Buckwheat Flour
- Uncooked Amaranth Grain
- Crude Wheat Germ