Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.6849
Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.7741
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.524300
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.821287
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.3225
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.6202
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.411201
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.3199
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.9310192
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.811166
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.5161
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA711160
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.7150
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.5411150
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.4149
Cooked TeffTeff, cooked2971.93NANANA059NANANANA8.311.5149
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.7148
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.8144
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.6143
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.8140
OatsOats775.320.940.0861.87051NANANANA8.1713137
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA12127
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.3124
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.7121
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.513121
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.2119
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.2118
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.7116
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.213116
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.311116
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA1114113
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.6113
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.85111
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.8412109
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.7713109
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.8512109
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.8311107
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.7106
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.73105
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.74104
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.04103
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry841.750.240.0240.75066.6NANANANA9.246.27100
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.1898
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.795
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.351295
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.1695
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.4493
Brown Rice FlourRice flour, brown82.62.30.460.0350.79063.20.55NANANA3.85.9893
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.7590
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.371186
Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA1061185.7
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.2685.7
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.681185
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry89.30.630.120.0140.18066.6NANANANANA1385
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.1383.5
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.9281.6
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.5480.6
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.4379.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.7677.3
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.4567.3
White Canned HominyHominy, canned, white4173.670.510.051.6059.46.3NANANA10.46.1766.7
Yellow Canned HominyHominy, canned, yellow4173.670.510.051.6059.4NANANANA10.46.1766.7
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.3554
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.553.7
Dry PastaDry Unenriched Pasta811.220.220.0190.44060.42.160.0890.0970.392.610.543
Enriched SemolinaSemolina, enriched83.30.880.130.0310.33060.7NANANANA3.2510.639
SemolinaSemolina, unenriched83.30.880.130.0310.33060.7NANANANA3.2510.639
Dry CouscousCouscous, dry79.80.510.0930.010.19061.8NANANANA41035
Cooked PastaPasta, cooked, unenriched, without added salt1901.770.330.0460.56058.61.060.0570.0760.173.41134
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2422.370.340.131.1060.8NANANANANA10.634
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2310.480.130.0230.11066NANANANANA5.530
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2310.480.130.0230.11066NANANANA0.695.530
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched83.30.480.130.0230.11066NANANANA1.175.529
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched83.30.480.130.0230.11066NANANANANA5.529
Rice FlourUnenriched White Rice Flour821.160.320.0550.26065.70.098NANANA1.974.8828.7
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2310.650.180.030.140650.12NANANA0.926.227.7
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2310.650.180.030.140650.12NANANA0.926.227.7
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3030.30.0580.0060.088065NANANANANA15.327.3
Light Rye FlourRye flour, light841.10.130.070.42064.40.780.0760.120.486.728.2527
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry84.30.680.0970.0240.25062.4NANANANA3.629.5623.6
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.122
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.122
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.0221.7
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.0221.7
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.751021.4
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched820.540.150.0250.12065.70.0990.0160.0160.0661.075.8620.5
RiceRaw Regular Long-grain White Rice820.540.150.0250.12065.70.099NANANA1.075.8620.5
SeitanVital wheat gluten811.50.220.0390.620110NANANA0.496120.3
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked83.80.440.120.020.096066.3NANANANA2.355.4519.3
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched83.80.440.120.020.096066.3NANANANANA5.4519.3
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked810.450.090.0060.15066.2NANANANA2.275.5218.6
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2310.440.120.0210.095066.3NANANANANA5.4518.5
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2310.440.120.0210.095066.3NANANANANA5.4518.5
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour1681.680.250.0220.53063.800002.355.3618.4
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.518
Wheat FlourUnenriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.518
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3090.590.120.0090.2065.20.15NANANA3.16.2515.5
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.9312
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.2712
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles57.618.32.841.168.60300.14NANANA1.15.9512
Macronutrients in Top 100 Cereals with the highest Magnesium content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Magnesium per 300 calories.
Top 5 cereals with most amount of magnesium per 300 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Cooked Oat Bran
- Raw Oat Bran
- Whole-groat Buckwheat Flour