Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA99361414
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.2211236
Soy CheeseSoybean, curd cheese331273.91.813.40235.3NANANA041.4755
ShoyuShoyu Soy Sauce9435.380.690.272.2046.53.7702.830.947.5576.8698
MothbeansRaw Mothbeans1462.350.530.390.71089.7NANANANANA33.4555
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.540500
Soy FlourRaw Full-fat Soy Flour11523.83.441.612036.88.64NANANA1143.6494
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.335478
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4272.350.530.380.71089.6NANANANANA33.4444
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA1635415
Mungo BeansRaw Mungo Beans1472.40.171.460.11086.5NANANANA2737391
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.541519375
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4272.480.42NA1.05088.4NANANANANA34.8350
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.3337
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.3334
TamariSoy sauce made from soy (tamari)8330.830.0920.0420.33046.414NANANA6.6787.6333
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.332332
Large Lima BeansRaw Large Lima Beans1481.020.240.140.3209412.6NANANA2831.7331
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA1517319
SoybeansRaw Soybeans11222.43.231.5110348.2NANANA10.441314
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.536300
White BeansRaw White Beans1501.280.330.250.30903.17NANANA2335285
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.3282
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.8281
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.2279
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.4277
French BeansRaw French Beans1462.940.321.10.64093NANANANA36.727.4274
Common CowpeasRaw Common Cowpeas1491.880.490.30.51089.310.3NANANA15.835274
NattoNatto237263.771.741303011.6NANANA12.846273
Mung BeansRaw Mung Beans1441.660.50.0390.510909.5NANANA23.534.4272
Small White BeansRaw Small White Beans1491.760.450.340.41093NANANANA3731.4272
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.519268
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.6267
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.3267
Pink BeansRaw Pink Beans1461.650.430.320.390943.1NANANA18.530.6265
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.6265
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.733260
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt3473.750.970.740.88087.81.2NANANA3632257
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.2254
Pinto BeansRaw Pinto Beans1441.770.340.340.240903.0400.192.8522.331254
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA1016251
Black BeansRaw Black Beans1472.10.540.410.490913.1NANANA22.731.7251
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.841118251
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.453250
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.6248
Cooked TeffTeff, cooked4953.2NANANA098NANANANA1419248
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.2247
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.5246
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein8334.250.330.171.06065.31105.8304.1758.3242
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.8241
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.318240
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3522.250.580.440.53091NANANANA36.631.6239
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.6238
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)64126.75.11.079.4018.33.85NANANA5.7758237
Black Turtle BeansRaw Black Turtle Beans1471.330.340.260.310933.13NANANA2331.3236
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.218234
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.4233
SoymilkSoymilk Unfortified92616.21.90.695.405837NANANA5.5630.3231
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.4229
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4312.30.590.360.62089.514.2NANANA2833.3228
OatsOats1298.871.560.143.1085NANANANA13.621.7228
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.4227
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3601.260.330.250.30901.22NANANA22.735227
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.5225
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.4224
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.3224
Canned White BeansBeans, white, mature seeds, canned4391.270.320.250.290931.27NANANA2132224
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)82030.24.3721509.675.74NANANA1.6458.8221
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt3361.640.420.320.380941.2NANANA17.830.4218
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt3882.950.321.10.64093NANANANA36.427.3217
Chickpea flourChickpea flour (besan)1298.640.90.143.7074.714NANANA1429214
Tofu YogurtTofu yogurt5329.571.380.624.80856.6NANANA1.0618.6213
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA20212
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.3212
TempehTempeh260286.60.6510.60207.03NANANA9.6453211
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari60231.75.541.5714.407.14.28NANANA6.0260211
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.632210
Kidney BeansRaw All Types Kidney Beans1501.250.180.420.270903.35NANANA37.435.4210
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.3208
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.7819207
Red Kidney BeansRaw Red Kidney Beans1481.570.230.530.340913.1NANANA22.633.4205
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.4203
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.4201
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate34730.34.382.021509.65NANANANA860201
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids6103.40.750.720.520936.2NANANA2828201
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt6103.40.710.720.520936.2NANANA2828201
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.6201
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.4198
Cooked TempehTempeh, cooked256298.70.316.46019.56.92NANANA9.551197
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate65831.44.552.115.7012.34.08NANANA1.9753197
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.4196
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.5195
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.7194
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.4193
Adzuki BeansRaw Adzuki Beans1520.810.29NA0.17096NANANANA19.330193
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.7193
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.4193
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.6193
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned5491.60.410.310.370911.26NANANA3833192
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium5491.60.410.310.370911.26NANANA3833192
Macronutrients in Top 100 Legumes & Cereals with the highest Magnesium content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by most amount of Magnesium per 500 calories.
Top 5 legumes & cereals with most amount of magnesium per 500 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Soybean, curd cheese
- Shoyu Soy Sauce
- Raw Mothbeans