Tapioca PearlsDry Tapioca Pearls83.80.0170.0040.0010.002074.32.8NANANA0.750.160.84
Soy VermicelliVermicelli, made from soy910.0910.0130.0040.034074.616NANANA3.530.0911.8
CornstarchCornstarch78.70.0390.00700.020720NANANA0.710.22.36
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated85.50.0510.0150.0010.015073.60NANANA0.430.142.56
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2290.410.0570.0140.15063NANANANANA9.164.6
Cooked Rice NoodlesRice noodles, cooked2780.560.0640.0110.053066.70.083NANANA2.784.978.33
Dry Rice NoodlesRice noodles, dry82.40.460.130.0210.10660.099NANANA1.34.99.9
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant1990.54NANANANA67.3NANANANA1.86.369.93
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles57.618.32.841.168.60300.14NANANA1.15.9512
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.2712
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.9312
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3090.590.120.0090.2065.20.15NANANA3.16.2515.5
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.518
Wheat FlourUnenriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.518
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour1681.680.250.0220.53063.800002.355.3618.4
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2310.440.120.0210.095066.3NANANANANA5.4518.5
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2310.440.120.0210.095066.3NANANANANA5.4518.5
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked810.450.090.0060.15066.2NANANANA2.275.5218.6
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked83.80.440.120.020.096066.3NANANANA2.355.4519.3
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched83.80.440.120.020.096066.3NANANANANA5.4519.3
SeitanVital wheat gluten811.50.220.0390.620110NANANA0.496120.3
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched820.540.150.0250.12065.70.0990.0160.0160.0661.075.8620.5
RiceRaw Regular Long-grain White Rice820.540.150.0250.12065.70.099NANANA1.075.8620.5
YokanYokan, prepared from adzuki beans and sugar1150.140.05NA0.03070NANANANANA3.820.8
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.751021.4
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.0221.7
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.0221.7
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.122
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.122
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry84.30.680.0970.0240.25062.4NANANANA3.629.5623.6
Light Rye FlourRye flour, light841.10.130.070.42064.40.780.0760.120.486.728.2527
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3030.30.0580.0060.088065NANANANANA15.327.3
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2310.650.180.030.140650.12NANANA0.926.227.7
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2310.650.180.030.140650.12NANANA0.926.227.7
Rice FlourUnenriched White Rice Flour821.160.320.0550.26065.70.098NANANA1.974.8828.7
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched83.30.480.130.0230.11066NANANANA1.175.529
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched83.30.480.130.0230.11066NANANANANA5.529
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2310.480.130.0230.11066NANANANANA5.530
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2310.480.130.0230.11066NANANANA0.695.530
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2422.370.340.131.1060.8NANANANANA10.634
Cooked PastaPasta, cooked, unenriched, without added salt1901.770.330.0460.56058.61.060.0570.0760.173.41134
Dry CouscousCouscous, dry79.80.510.0930.010.19061.8NANANANA41035
Enriched SemolinaSemolina, enriched83.30.880.130.0310.33060.7NANANANA3.2510.639
SemolinaSemolina, unenriched83.30.880.130.0310.33060.7NANANANA3.2510.639
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.12140
Dry PastaDry Unenriched Pasta811.220.220.0190.44060.42.160.0890.0970.392.610.543
HummusHome Prepared Hummus16914.61.930.133.450340.46NANANA6.788.2449
Red LentilsRaw Pink Or Red Lentils83.81.80.320.210.74053NANANANA9.052049.4
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.31952
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2175.370.460.0782049.78.7NANANA13.715.352
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.553.7
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.3554
Canned Chickpeas Canned Chickpeas , Solids2165.980.460.0782048.68.65NANANA1415.256
Chickpeas Raw Chickpeas 79.44.80.480.0812.10508.5NANANA9.716.262.7
White Canned HominyHominy, canned, white4173.670.510.051.6059.46.3NANANA10.46.1766.7
Yellow Canned HominyHominy, canned, yellow4173.670.510.051.6059.4NANANANA10.46.1766.7
Fried TofuTofu, fried11122.43.241.51109.843.02NANANA4.332166.7
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.4567.3
Chocolate SoymilkUnfortified Chocolate Soymilk4767.31.140.362.8047.437.4NANANA1.910.871.4
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2482.30.810.330.54051.6NANANANA152072
MisoMiso1529.11.550.613.76038.49.49.1008.219.472.7
Carob flourCarob flour1350.880.120.0050.29012066.3NANANA53.86.2473
FalafelHome prepared Falafel90162.150.10.45028.7NANANANANA1274
Peanut SpreadLow Sugar Peanut Spread4625.34.70.0427.4706.572.93NANANA3.611.475.7
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2562.5NANANA053.3NANANANANA1877
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.7677.3
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.4379.4
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.5480.6
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5125.43.870.047.060114.302.152.134.0712.381.5
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.9281.6
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.1383.5
Canned Pinto BeansCanned Pinto Beans, Solids2632.370.420.420.3053.21.42001.4214.518.484.2
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry89.30.630.120.0140.18066.6NANANANANA1385
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.681185
Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA1061185.7
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.2685.7
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.371186
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.288
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5026.34.350.0197.5607.642.10.040.0424.71488
PeanutsRaw Peanuts53263.320.0028.2308.532.5NANANA4.513.789
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.7590
Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.491
Peanut ButterSmooth Peanut Butter5125.34.860.025.76012.23.302.11.22.91191
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.791
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2540.990.140.0710.35053.67.37NANANA2121.292
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.9893
Roasted SoybeansSoybeans roasted without salt6416.22.351.18.1019.3NANANANA11.324.793
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.393
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.4493
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.1695
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.8595
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.351295
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.795
Canned Kidney BeansCanned All Types Kidney Beans3572.140.50.290.38051.86.6006.615.418.696
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.1898
Boiled Kidney BeansBoiled All Types Kidney Beans2361.20.170.40.260540.76NANANA1520.599
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry841.750.240.0240.75066.6NANANANA9.246.27100
OkaraOkara3956.830.760.352.63048.3NANANANANA14103
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.04103
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.74104
Macronutrients in Top 100 Legumes & Cereals with the lowest Magnesium content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by least amount of Magnesium per 300 calories.
Top 5 legumes & cereals with least amount of magnesium per 300 calories are:
- Dry Tapioca Pearls
- Vermicelli, made from soy
- Cornstarch
- Long Rice Chinese Noodles, dehydrated
- Cooked Somen Japanese Noodles