Rice BranCrude Rice Bran316214.170.327.14049.70.90.20.20.52113.4781
Wheat BranCrude Wheat Bran2164.250.630.172.04064.50.41NANANA42.815.6611
Buckwheat FlourWhole-groat Buckwheat Flour3353.10.680.0710.88070.62.6NANA1.71012.6251
Raw AmaranthUncooked Amaranth Grain37171.460.0422.74065.31.70.010.271.46.713.6248
Wheat GermCrude Wheat Germ3609.721.670.725.3051.8NANANANA1323239
Oat BranRaw Oat Bran2467.031.330.122.65066.21.45NANANA15.417.3235
BuckwheatBuckwheat3433.40.740.0780.96071.5NANANANA1013.3231
Roasted BuckwheatRoasted Buckwheat Groats3462.70.590.0620.77075NANANANA10.311.7221
Raw QuinoaQuinoa, uncooked3686.070.710.262.98064NANANANA714197
TeffRaw Teff3672.380.450.140.94NA731.840.470.730.62813.3184
OatsOats3896.91.20.112.42066.3NANANANA10.617177
Wild RiceRaw Wild Rice3571.080.160.30.380752.5NANA0.676.214.7177
Spinach Spaghetti Dry Spinach Spaghetti 3721.570.230.0740.570752.72NANANA10.613.4174
SorghumSorghum Grain3293.460.610.0651.50722.53NANANA6.710.6165
BulgurDry Bulgur3421.330.230.0230.520760.41NANANA12.512.3164
Dark Rye FlourRye flour, dark3252.220.270.150.9068.62.30.230.221.82416160
Oat FlourPartially Debranned Oat Flour4049.11.60.153.2065.70.800.10.56.514.7144
Durum WheatWheat, durum3392.470.450.0480.93071NANANANANA13.7144
Brown RiceRaw Medium-grain Brown Rice3622.680.540.0410.92076NANANANA3.47.5143
Whole Wheat FlourWhole-grain Wheat Flour3402.50.430.0731.10720.410.0500.3610.713.2137
Raw SpeltUncooked Spelt3382.430.410.0651.20706.820.240.840.5910.714.6136
Hulled BarleyBarley, hulled3542.30.480.111073.50.8NANANA17.312.5133
TriticaleTriticale3362.10.370.0610.85072NANANANANA13130
Whole Wheat PastaDry Whole-Wheat Pasta3522.930.430.071.06073.42.740.30.240.689.214128
CornYellow Corn Grain 3654.740.670.0652.1074.30.64NANANA7.39.4127
CornmealWhole-grain Yellow Cornmeal3623.60.510.0491.60770.64NANANA7.38.1127
Hard Red Spring WheatWheat, hard red spring3291.920.310.0360.730680.41NANANA1215.4124
Whole Sorghum FlourWhole-grain Sorghum Flour3593.340.530.0611.34NA76.61.940.161.30.476.68.43123
Millet FlourMillet flour3824.250.540.0442.55NA751.6601.260.33.510.8119
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3572.080.290.0280.9079.3NANANANA117.46119
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3321.950.43NANA074.51.02NANANA139.6117
Long-grain Brown RiceRaw Long-grain Brown Rice3673.20.590.0320.97076.30.66000.663.67.54116
MilletRaw Millet3784.20.720.122073NANANANA8.511114
Raspberry Juice ConcentrateRaspberry juice concentrate2211.340.0560.0030.009NA5338.220171.031.13.04112
Brown Rice FlourRice flour, brown3632.780.560.0420.95076.50.66NANANA4.67.23112
RyeRye grain3381.630.20.110.660760.980.110.160.711510.3110
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3622.680.350.0620.87NA732.60.20.20.61013.5104
Barley Malt flourBarley malt flour3611.840.390.0950.86078.30.8NANANA7.110.397
Barley flourBarley flour or meal3451.60.340.0770.7074.50.8NANANA1010.596
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry3360.710.140.0160.2074.6NANANANANA14.495
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3613.860.540.0531.70770.64NANANA7.36.9393
Hard white WheatWheat, hard white3421.70.280.0350.720760.41NANANA1211.393
TamarindsRaw Tamarinds2390.60.2700.059062.538.8NANANA5.12.892
Soft White WheatWheat, soft white34020.370.0360.8075.40.41NANANA12.710.790
Prickly PearsRaw Prickly Pears410.510.0670.0230.1909.57NANANANA3.60.7385
Wheat SproutsSprouted Wheat1981.270.210.0260.53042.5NANANANA1.17.582
Raw Pearled BarleyBarley, pearled, raw3521.160.240.0550.51077.70.8NANANA15.69.979
Raw Dried FigsFigs, dried, uncooked2490.930.1400.350644823250.079.83.368
Corn BranCrude Corn Bran2240.920.130.0130.41085.60NANANA798.3664
PrunesRaw Dehydrated Prunes3390.730.059NA0.16089NANANANANA3.764
Cooked QuinoaQuinoa, cooked1201.920.230.0850.97021.30.87NANANA2.84.464
Medium Rye flourRye flour, medium3491.520.180.0980.6075.41.10.120.060.9121163
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1300.630.0910.030.23026NANANANANA4.662
Fried Green PlantainsPlantains, green, fried309123.70.222.35NA493.630.660.612.363.51.558
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked3251.030.110.0120.49083NANANANANA4.957
Medjool DatesDates, medjool2770.15NANANANA7566.53233.70.536.71.854
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1491.70.240.0360.540300.750.070.070.23.9654
Dry PastaDry Unenriched Pasta3711.50.280.0240.54074.72.670.110.120.483.21353
Boiled BuckwheatCooked Buckwheat Groats920.620.130.0140.170200.90.10.20.42.73.3851
RoselleRaw Roselle490.64NANANA011.3NANANANANA0.9651
Cooked TeffTeff, cooked1010.65NANANA020NANANANA2.83.8750
Cooked SpeltSpelt, cooked1270.85NANANA026.4NANANANA3.95.549
Cooked KamutCooked Khorasan Wheat1320.830.077NANA027.63.07NANANA4.35.748
Enriched SemolinaSemolina, enriched3601.050.150.0370.39073NANANANA3.912.747
SemolinaSemolina, unenriched3601.050.150.0370.39073NANANANA3.912.747
Dried LongansLongans, dried2860.4NANANA074NANANANANA4.946
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1591.50.240.0390.55NA31.50.850.070.070.24.65.8245
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant2367.51.80.222NA40.821.84.864.97123.21.4245
Dry CouscousCouscous, dry3760.640.120.0120.24077.4NANANANA512.844
Cooked MilletMillet, cooked11910.170.0280.48023.70.13NANANA1.33.544
Cooked Brown RiceCooked Medium-grain Brown Rice1120.830.170.0130.28023.5NANANANA1.82.3244
Deglet Noor DatesDates, deglet noor2820.390.0320.0030.01607563.419.6202482.4543
Dried LitchisLitchis, dried2771.20.270.180.18070.766NANANA4.63.842
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2390.760.0820.0090.36061.341.713.51315.48.23.642
Green PlantainsRaw Green Plantains1520.070.120.0060.025NA36.72.31.021.10.182.21.2541
Baked Yellow PlantainsPlantains, yellow, baked1550.16000041.421.33.823.813.72.21.5241
Dried PlumsRaw Dried Plums2400.380.0880.0170.0440643812.425.50.157.12.1841
KiwanoHorned melon441.26NANANANA7.56NANANANANA1.7840
Cooked Oat BranOat bran, cooked400.860.160.0150.32011.4NANANANA2.63.240
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked1230.970.260.0110.36025.60.24000.241.62.7439
Grapefruit juice, white, frozen concentrate, unsweetened, undilutedGrapefruit juice, white, frozen concentrate, unsweetened, undiluted1460.480.0640.0240.089034.634NANANA0.41.9738
Dried Zante CurrantsCurrants, zante, dried2900.220.0850.0120.03507762.332.53004.43.4336
Cooked Corn PastaCooked Corn Gluten-free Pasta1260.730.10.010.32028NANANANA4.82.6336
Yellow PlantainsRaw Yellow Plantains1220.3500003217.58.648.70.181.71.336
Dark RaisinsDark Seedless Raisins2990.250.0940.0140.039079.36534.730.504.53.336
Frozen Orange Juice ConcentrateOrange juice, frozen concentrate, unsweetened, undiluted1480.250.0590.0170.04603529.77.556.615.612.435
Frozen Orange Juice Concentrate with CalciumOrange juice, frozen concentrate, unsweetened, undiluted, with added calcium1470.250.0590.0170.04603429.77.556.615.612.435
Pineapple juice, frozen concentrate, unsweetened, undilutedPineapple juice, frozen concentrate, unsweetened, undiluted1790.10.0070.0150.02044.343.6NANANA0.71.335
Golden RaisinsGolden Seedless Raisins3010.20.0650.0190.03808065.734.73103.33.2835
Rice FlourUnenriched White Rice Flour3661.420.390.0670.310800.12NANANA2.45.9535
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched3600.580.160.0270.13079.3NANANANA1.46.635
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched3600.580.160.0270.13079.3NANANANANA6.635
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked2620.630.0350.0020.15069.762.2NANANA7.51.8733
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2410.510.01700.074062.653.412.5337.97.33.432
Boiled BulgurCooked Bulgur830.240.0420.0040.094018.60.1NANANA4.53.0832
RowalRaw Rowal11120.25NANANA24140.51.112.56.22.332
Light Rye FlourRye flour, light3571.330.150.0830.5076.70.930.090.140.5789.832
Cooked Wild RiceWild rice, cooked1010.340.0490.0950.12021.30.730.20.20.331.8432
Dried Japanese PersimmonsPersimmons, japanese, dried2740.59NANANA073.4NANANANA14.51.3831
Dried Japanese PersimmonsPersimmons, japanese, dried2740.59NANANA073.4NANANANA14.51.3831
Macronutrients in Top 100 Fruits & Cereals with the highest Magnesium content per 100 g
In the above table you can find and compare the amount of macronutrients in all fruits & cereals , sorted by most amount of Magnesium per 100 grams.
Top 5 fruits & cereals with most amount of magnesium per 100 grams are:
- Crude Rice Bran
- Crude Wheat Bran
- Whole-groat Buckwheat Flour
- Uncooked Amaranth Grain
- Crude Wheat Germ