Spices

Oils

Fruits

Vegetables

Nuts

Legumes

Cereals

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

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

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

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

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

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

Brown Rice FlourRice flour, brown3632.780.560.0420.95076.50.66NANANA4.67.23112

RyeRye grain3381.630.20.110.660760.980.110.160.711510.3110

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

Medium Rye flourRye flour, medium3491.520.180.0980.6075.41.10.120.060.9121163

Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked3251.030.110.0120.49083NANANANANA4.957

Medjool DatesDates, medjool2770.15NANANANA7566.53233.70.536.71.854

RoselleRaw Roselle490.64NANANA011.3NANANANANA0.9651

Enriched SemolinaSemolina, enriched3601.050.150.0370.39073NANANANA3.912.747

SemolinaSemolina, unenriched3601.050.150.0370.39073NANANANA3.912.747

Dried LongansLongans, dried2860.4NANANA074NANANANANA4.946

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

Dried PlumsRaw Dried Plums2400.380.0880.0170.0440643812.425.50.157.12.1841

KiwanoHorned melon441.26NANANANA7.56NANANANANA1.7840

Dried Zante CurrantsCurrants, zante, dried2900.220.0850.0120.03507762.332.53004.43.4336

Yellow PlantainsRaw Yellow Plantains1220.3500003217.58.648.70.181.71.336

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

RowalRaw Rowal11120.25NANANA24140.51.112.56.22.332

Light Rye FlourRye flour, light3571.330.150.0830.5076.70.930.090.140.5789.832

Dried Japanese PersimmonsPersimmons, japanese, dried2740.59NANANA073.4NANANANA14.51.3831

DurianRaw or Frozen Durian1475.33NANANA027NANANANA3.81.4730

AvocadosRaw Avocados16014.72.130.131.6708.530.660.120.370.066.7229

JackfruitRaw Jackfruit950.640.20.0790.015023.3199.29.50.421.51.7229

Passion-fruit, PurpleRaw Passion-fruit, Purple970.70.0590.0010.41023.411NANANA10.42.229

BananasRaw Bananas890.330.110.0270.04602312.24.8552.42.61.127

BreadfruitRaw Breadfruit1030.230.0480.0180.04802711NANANA4.91.0725

Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched3650.660.180.0310.150800.120.020.020.081.37.1325

RiceRaw Regular Long-grain White Rice3650.660.180.0310.150800.12NANANA1.37.1325

Black CurrantsRaw European Black Currants630.410.0340.0720.11015.4NANANANANA1.424

Frozen RaspberriesRed Frozen Raspberries560.810.0640.0190.015012.66.543.242.870.444.31.1523

Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked3700.550.110.0080.19081.7NANANANA2.86.823

Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked3580.520.140.0240.11079NANANANA2.86.523

Raw Short-grain White RiceRice, white, short-grain, raw, unenriched3580.520.140.0240.11079NANANANANA6.523

Frozen BlackberriesBlackberries, frozen, unsweetened640.430.0150.0820.16015.710.7NANANA51.1822

GuavasRaw Common Guavas680.950.270.110.29014.38.9NANANA5.42.5522

Orange PeelRaw Orange Peel970.20.0240.0110.029025NANANANA10.61.522

RaspberriesRaw Raspberries520.650.0190.130.250124.42.351.860.26.51.222

Wheat FlourUnenriched All-purpose White Wheat Flour3640.980.160.0220.39076.30.27NANANA2.710.322

PapayasRaw Papayas430.260.0810.0470.0110117.823.734.101.70.4721

SoursopRaw Soursop660.30.05100.06901713.5NANANA3.3121

Sugar-applesRaw Sugar-apples940.290.04800.04023.6NANANANA4.42.0621

BlackberriesRaw Blackberries430.490.0140.0940.1909.64.882.42.30.075.31.420

KumquatsRaw Kumquats710.860.10.0470.120169.36NANANA6.51.8820

Sweetened Dried MangoMango, dried, sweetened3191.180.290.160.061078.666.3NANANA2.42.4520

Frozen NanceNance, frozen, unsweetened731.16NANANANA178.34.733.5807.50.6620

Sweetened Dried BlueberriesBlueberries, dried, sweetened3172.50.20.161.1408067.5NANANA7.52.518

Custard-appleRaw Custard-apple1010.60.23NANA025NANANANA2.41.718

MulberriesRaw Mulberries430.390.0270.0010.2109.88.1NANANA1.71.4418

CherimoyaRaw Cherimoya750.680.230.160.028017.7136.35.930.6631.5717

FigsRaw Figs740.30.0600.1401916.3NANANA2.90.7517

Strawberry GuavasRaw Strawberry Guavas690.60.170.0710.18017.4NANANANA5.40.5817

Green KiwifruitRaw Green Kiwifruit610.520.0290.0420.25014.794.354.10.1531.1417

Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple510.050.00400.029013.613.4NANANA0.20.3917

Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow600.180.01500.11014.514.3NANANA0.20.6717

Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked2430.320.0520.0160.07706657NANANA8.70.9316

Macronutrients in Top 100 Raw Fruits & Cereals with the highest Magnesium content per 100 g

In the above table you can find and compare the amount of macronutrients in raw fruits & cereals , sorted by most amount of Magnesium per 100 grams.

Top 5 raw 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