Rice BranCrude Rice Bran44829.65.90.4510070.41.280.280.280.7129.8191107
Wheat BranCrude Wheat Bran3066.020.890.242.90910.58NANANA60.722866
Buckwheat FlourWhole-groat Buckwheat Flour4754.40.960.11.2401003.7NANA2.41418356
Raw AmaranthUncooked Amaranth Grain5269.952.070.063.880922.40.0140.3829.519.2352
Wheat GermCrude Wheat Germ51013.82.361.027.5073.4NANANANA18.733339
Oat BranRaw Oat Bran3499.961.90.173.750942.06NANANA2224.5333
BuckwheatBuckwheat4864.81.050.111.360101NANANANA1418.8327
Roasted BuckwheatRoasted Buckwheat Groats4903.840.840.0881.10106NANANANA14.616.6313
Raw QuinoaQuinoa, uncooked5228.610.374.2091NANANANA9.9220279
TeffRaw Teff5203.370.640.191.33NA1042.60.671.030.8811.319261
OatsOats5519.81.730.163.44094NANANANA1524251
Wild RiceRaw Wild Rice5061.530.220.430.5301063.54NANA0.958.821251
Spinach Spaghetti Dry Spinach Spaghetti 5272.230.320.10.801063.86NANANA1519247
SorghumSorghum Grain4664.90.860.0922.101023.6NANANA9.515234
BulgurDry Bulgur4851.90.330.0330.7301080.58NANANA17.717.4232
Dark Rye FlourRye flour, dark4613.150.380.211.270973.270.330.312.5533.722.6227
Oat FlourPartially Debranned Oat Flour573132.280.214.50931.1300.140.719.220.8204
Durum WheatWheat, durum4813.50.640.0681.30101NANANANANA19.4204
Brown RiceRaw Medium-grain Brown Rice5133.80.760.0581.30108NANANANA4.810.6203
Whole Wheat FlourWhole-grain Wheat Flour4823.540.610.11.5501020.580.07100.511518.7194
Raw SpeltUncooked Spelt4793.440.580.0921.70999.670.341.20.841520.7193
Hulled BarleyBarley, hulled5023.260.680.161.401041.13NANANA24.517.7189
TriticaleTriticale4762.960.520.0861.20102NANANANANA18.5184
Whole Wheat PastaDry Whole-Wheat Pasta4994.150.610.0991.501043.90.430.340.961319.7181
CornYellow Corn Grain 5176.70.950.0922.9701050.91NANANA10.313.4180
CornmealWhole-grain Yellow Cornmeal5135.10.720.0692.2501090.91NANANA10.311.5180
Hard Red Spring WheatWheat, hard red spring4662.720.450.0511.030960.58NANANA17.322176
Whole Sorghum FlourWhole-grain Sorghum Flour5094.730.750.0861.9NA1092.750.231.860.679.3612174
Millet FlourMillet flour5416.020.760.0623.6NA1062.3501.80.434.9615.2169
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5062.950.410.041.270112NANANANA15.610.6169
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour4712.760.61NANA01061.45NANANA18.613.6166
Long-grain Brown RiceRaw Long-grain Brown Rice5204.540.840.0451.3701080.94000.945.110.7164
MilletRaw Millet53661.020.172.860103NANANANA1215.6162
Raspberry Juice ConcentrateRaspberry juice concentrate3131.90.0790.0040.013NA75.45428.524.21.461.564.3159
Brown Rice FlourRice flour, brown5153.940.790.061.3501080.94NANANA6.5210.2159
RyeRye grain4792.30.280.150.9301081.40.160.23121.414.7156
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 5133.80.50.0881.23NA1043.70.280.280.8514.319147
Barley Malt flourBarley malt flour5122.60.550.131.201111.13NANANA1014.6137
Barley flourBarley flour or meal4892.270.470.110.9901061.13NANANA14.315136
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry47610.190.0230.290106NANANANANA20.4135
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5125.470.770.0752.401090.91NANANA10.39.82132
Hard white WheatWheat, hard white4852.420.390.05101080.58NANANA17.316132
TamarindsRaw Tamarinds3390.850.3900.084088.655NANANA7.233.97130
Soft White WheatWheat, soft white4822.820.520.0511.1301070.58NANANA1815128
Prickly PearsRaw Prickly Pears580.720.0950.0330.26013.6NANANANA5.11.03120
Wheat SproutsSprouted Wheat2811.80.290.0370.75060.3NANANANA1.5610.6116
Raw Pearled BarleyBarley, pearled, raw4991.640.350.0780.7201101.13NANANA2214112
Raw Dried FigsFigs, dried, uncooked3531.30.200.490916832.5350.099144.6896
Corn BranCrude Corn Bran3181.30.180.0180.5801210NANANA1121291
PrunesRaw Dehydrated Prunes4811.030.084NA0.230126NANANANANA5.2491
Cooked QuinoaQuinoa, cooked1702.720.330.121.40301.23NANANA3.976.2491
Medium Rye flourRye flour, medium4952.150.260.140.8501071.560.170.0851.2816.715.489.3
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1840.890.130.0430.32037NANANANANA6.588
Fried Green PlantainsPlantains, green, fried43816.75.230.33.33NA69.75.150.940.863.354.962.1382.2
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked4611.460.160.0170.690118NANANANANA6.9380.8
Medjool DatesDates, medjool3930.21NANANANA1069445.447.80.759.52.5776.5
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2112.420.340.0510.76042.61.060.0990.0990.285.538.576.5
Dry PastaDry Unenriched Pasta5262.140.390.0340.7701063.80.160.170.684.5418.575
Boiled BuckwheatCooked Buckwheat Groats1300.880.190.020.25028.31.280.140.280.573.834.872.3
RoselleRaw Roselle69.50.91NANANA016NANANANANA1.3672.3
Cooked TeffTeff, cooked1430.92NANANA028NANANANA3.975.571
Cooked SpeltSpelt, cooked1801.2NANANA037.5NANANANA5.537.869.5
Cooked KamutCooked Khorasan Wheat1871.180.11NANA0394.35NANANA6.18.168
Enriched SemolinaSemolina, enriched5101.50.210.0520.560103NANANANA5.531866.6
SemolinaSemolina, unenriched5101.50.210.0520.560103NANANANA5.531866.6
Dried LongansLongans, dried4050.57NANANA0105NANANANANA6.9565.2
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina2252.130.340.0550.77NA44.71.20.0990.0990.286.528.2563.8
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant33510.62.570.312.86NA57.8316.97.04174.54263.8
Dry CouscousCouscous, dry5330.910.170.0170.340110NANANANA7.11862.4
Cooked MilletMillet, cooked1691.40.240.040.68033.60.18NANANA1.844.9862.4
Cooked Brown RiceCooked Medium-grain Brown Rice1591.180.230.0180.4033.3NANANANA2.553.362.4
Deglet Noor DatesDates, deglet noor4000.550.0450.0040.023010689.827.828.233.711.33.4761
Dried LitchisLitchis, dried3931.70.380.250.26010094NANANA6.525.459.5
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked3391.080.120.0130.510875919182211.65.159.5
Green PlantainsRaw Green Plantains2150.0990.170.0090.035NA523.251.451.550.263.11.7758
Baked Yellow PlantainsPlantains, yellow, baked2200.23000058.630.25.45.3719.43.12.1558
Dried PlumsRaw Dried Plums3400.540.120.0240.0620915417.6360.21103.158
KiwanoHorned melon62.41.8NANANANA10.7NANANANANA2.5256.7
Cooked Oat BranOat bran, cooked56.71.20.230.0210.46016.2NANANANA3.74.5556.7
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked1741.370.370.0160.5036.30.34000.342.273.955.3
Grapefruit juice, white, frozen concentrate, unsweetened, undilutedGrapefruit juice, white, frozen concentrate, unsweetened, undiluted2070.680.0910.0340.1304948.4NANANA0.572.854
Dried Zante CurrantsCurrants, zante, dried4110.310.120.0170.05010988.34642.206.244.8651
Cooked Corn PastaCooked Corn Gluten-free Pasta1791.030.140.0140.45039.6NANANANA6.83.7351
Yellow PlantainsRaw Yellow Plantains1730.5000045.22512.212.30.262.41.8451
Dark RaisinsDark Seedless Raisins4240.350.130.020.0550112924943.206.384.6851
Frozen Orange Juice ConcentrateOrange juice, frozen concentrate, unsweetened, undiluted2100.350.0840.0240.0650504210.79.33221.43.449.6
Frozen Orange Juice Concentrate with CalciumOrange juice, frozen concentrate, unsweetened, undiluted, with added calcium2080.350.0840.0240.0650484210.79.33221.43.449.6
Pineapple juice, frozen concentrate, unsweetened, undilutedPineapple juice, frozen concentrate, unsweetened, undiluted2540.140.010.0210.028062.862NANANA0.991.8449.6
Golden RaisinsGolden Seedless Raisins4270.280.0920.0270.054011393494404.684.6549.6
Rice FlourUnenriched White Rice Flour51920.550.0950.4401140.17NANANA3.48.4349.6
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched5100.820.220.0380.180112NANANANA29.3749.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched5100.820.220.0380.180112NANANANANA9.3749.6
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked3710.890.050.0030.2109988NANANA10.62.6546.8
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked3420.720.02400.1088.875.717.7471110.34.845.4
Boiled BulgurCooked Bulgur1180.340.060.0060.13026.30.14NANANA6.384.3745.4
RowalRaw Rowal1572.830.35NANANA34200.711.5617.78.83.2645.4
Light Rye FlourRye flour, light5061.90.210.120.7101091.30.130.20.8111.31445.4
Cooked Wild RiceWild rice, cooked1430.480.0690.130.17030.21.030.280.280.472.555.6645.4
Dried Japanese PersimmonsPersimmons, japanese, dried3880.84NANANA0104NANANANA20.61.9644
Dried Japanese PersimmonsPersimmons, japanese, dried3880.84NANANA0104NANANANA20.61.9644
Macronutrients in Top 100 Fruits & Cereals with the highest Magnesium content per 5 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 5 ounces.
Top 5 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