Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.2283
Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.22247
Soy CheeseSoybean, curd cheese66.25.360.780.362.6704.571.06NANANA08.28151
ShoyuShoyu Soy Sauce1891.080.140.0550.4409.30.7500.570.191.515.4140
MothbeansRaw Mothbeans290.470.110.0770.14018NANANANANA6.7111
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.03100
Soy FlourRaw Full-fat Soy Flour234.760.690.322.3707.351.73NANANA2.28.799
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.0396
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt85.50.470.110.0770.14018NANANANANA6.6889
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt84.70.380.0980.0750.089018NANANANA3.227.0383
Mungo BeansRaw Mungo Beans29.30.480.0330.290.021017.3NANANANA5.377.478.3
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.7775
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt85.50.50.085NA0.21017.7NANANANANA6.9670
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.8667.3
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.6567
TamariSoy sauce made from soy (tamari)1670.170.0180.0080.06509.32.83NANANA1.3317.566.7
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.4366.4
Large Lima BeansRaw Large Lima Beans29.60.20.0480.0280.064018.82.5NANANA5.626.3566.3
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.464
SoybeansRaw Soybeans22.44.470.650.32.2306.761.64NANANA2.18.262.8
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt950.520.0360.320.023017.51.9NANANA6.17.260
White BeansRaw White Beans300.260.0660.050.0590180.63NANANA4.56757
Broadbeans Raw Broadbeans 29.30.450.0740.0130.170171.67NANANA7.337.6656.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans300.280.0650.0390.087018.82.5NANANA6.156.1656
Great Northern BeansRaw Great Northern Beans29.50.340.110.0630.078018.40.67NANANA5.966.4555.8
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.6755.4
French BeansRaw French Beans290.590.0640.220.13018.7NANANANA7.355.555
Common CowpeasRaw Common Cowpeas29.80.380.0990.0590.10182.05NANANA3.15754.8
NattoNatto47.45.20.750.352.6062.3NANANA2.569.254.5
Mung BeansRaw Mung Beans290.330.10.0080.10181.9NANANA4.76.8854.5
Small White BeansRaw Small White Beans29.80.350.090.0690.082018.5NANANANA7.46.354.5
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.8453.5
Pigeon Peas Raw Pigeon Peas 290.430.0960.010.23018.3NANANANA4.376.3353.4
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.6753.3
Pink BeansRaw Pink Beans290.330.0850.0650.077018.70.62NANANA3.76.153
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt75.80.410.110.080.0950180.24NANANA6.66.753
Navy BeansRaw Navy Beans29.70.450.050.160.099NA181.1500.0620.994.546.6352
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt69.40.750.190.150.18017.60.24NANANA7.226.3651.4
Soy NutsDry-roasted Soybeans22.34.80.70.322.406.45NANANANA1.89.6550.8
Pinto BeansRaw Pinto Beans290.350.0680.0680.0490180.6100.0370.574.476.1750.7
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.2350
Black BeansRaw Black Beans29.30.420.110.0820.097018.30.62NANANA4.556.3350
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.6250
Boiled SoybeansBoiled Soybeans no Salt585.20.750.352.604.861.74NANANA3.510.650
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.1349.6
Cooked TeffTeff, cooked990.64NANANA019.7NANANANA2.773.8349.5
Canned Large Lima BeansLima beans, large, mature seeds, canned1270.220.0490.0290.066019NANANANA6.086.2449.4
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.949.2
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1670.850.0670.0330.210132.1701.1700.8311.748.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1270.570.120.190.170170.77000.775.956.7648
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.648
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt70.40.450.120.0890.11018NANANANA7.326.348
Cooked Spinach SpaghettiSpaghetti, spinach, cooked770.480.070.0230.17020NANANANANA3.5247.7
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1285.3510.211.903.650.77NANANA1.1511.647.4
Black Turtle BeansRaw Black Turtle Beans29.50.270.0680.0520.062018.70.63NANANA4.576.2747
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.646.8
Cranberry BeansRaw Cranberry Beans300.370.0940.0720.086018NANANANA7.376.8746.6
SoymilkSoymilk Unfortified1853.240.380.141.1011.67.4NANANA1.16.0646.3
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt950.360.110.0090.11018.21.9NANANA7.246.745.7
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt86.20.460.120.0720.120182.84NANANA5.66.6645.7
OatsOats25.71.770.310.0290.62017NANANANA2.724.3445.5
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt842.450.290.110.508.3NANANANA2.351345.4
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt720.250.0650.050.060180.24NANANA4.53745.3
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.310.0520.010.12017.5NANANANA5.27.745
FuyuSalted and Fermented Tofu86.26.910.463.4303.78NANANANANA7.745
Canned Great Northern BeansBeans, great northern, mature seeds, canned87.70.340.110.0630.078018.41.24NANANA4.36.4644.7
Canned White BeansBeans, white, mature seeds, canned87.70.250.0650.0490.059018.60.25NANANA4.26.3744.7
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1646.050.870.4301.931.15NANANA0.3311.844.3
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt670.330.0850.0640.077018.70.24NANANA3.566.143.6
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt77.50.590.0640.220.13018.6NANANANA7.35.4743.4
Chickpea flourChickpea flour (besan)261.730.180.0290.740152.8NANANA2.85.843
Tofu YogurtTofu yogurt1061.90.280.120.960171.3NANANA0.213.7242.6
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.0442.5
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt84.70.380.120.0710.087018NANANANA5.937.0642.4
TempehTempeh525.631.320.132.103.981.4NANANA1.9310.642
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1206.341.10.312.8701.420.86NANANA1.21242
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt79.40.30.070.0410.093018.5NANANANA6.16.442
Kidney BeansRaw All Types Kidney Beans300.250.0360.0840.0530180.67NANANA7.487.142
Canned Navy BeansBeans, navy, mature seeds, canned88.50.380.0990.0750.0890180.25NANANA4.56.6641.6
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.841.4
Red Kidney BeansRaw Red Kidney Beans29.70.310.0460.110.0680180.62NANANA4.56.741
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt780.0780.028NA0.016019.4NANANANA5.75.8840.6
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.940.3
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate69.46.060.880.4301.93NANANANA1.61240.3
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1220.680.150.140.1018.51.24NANANA5.65.640.2
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1220.680.140.140.1018.51.24NANANA5.65.640.2
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.340.2
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.0739.5
Cooked TempehTempeh, cooked51.35.841.740.0621.303.91.4NANANA1.910.239.5
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1326.30.910.423.1302.460.82NANANA0.3910.639.5
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.0739.3
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt910.360.060.0110.140181.65NANANA4.96.939
Canned Refried BeansRefried beans, canned, traditional style1112.230.70.190.40150.6000.64.15.5339
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.938.7
Adzuki BeansRaw Adzuki Beans30.40.160.058NA0.034019NANANANA3.866.0438.6
Cooked SpeltSpelt, cooked78.70.67NANANA021NANANANA3.074.3338.6
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1200.340.0870.0660.08018.2NANANANA7.66.6738.6
Boiled BulgurCooked Bulgur1200.290.0510.0050.11022.40.12NANANA5.423.738.6
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1100.320.0820.0630.0750180.25NANANA7.66.6338.5
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1100.320.0820.0630.0750180.25NANANA7.66.6338.5
Macronutrients in Top 100 Legumes & Cereals with the highest Magnesium content per 100 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 100 calories.
Top 5 legumes & cereals with most amount of magnesium per 100 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Soybean, curd cheese
- Shoyu Soy Sauce
- Raw Mothbeans