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
Soy CheeseSoybean, curd cheese199162.331.078013.73.18NANANA025453
ShoyuShoyu Soy Sauce5663.230.410.161.320282.2601.70.574.5346419
MothbeansRaw Mothbeans87.51.40.320.230.42054NANANANANA20333
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.524300
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.6426297
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.821287
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2561.40.320.230.42053.7NANANANANA20267
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2541.140.290.220.27053.6NANANANA9.6621249
Mungo BeansRaw Mungo Beans881.440.10.880.063052NANANANA1622235
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.3225
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2561.50.25NA0.63053NANANANANA21210
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.6202
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.411201
TamariSoy sauce made from soy (tamari)5000.50.0550.0250.20288.5NANANA452.6200
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.3199
Large Lima BeansRaw Large Lima Beans88.80.610.140.0840.19056.37.54NANANA1719199
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.9310192
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.5188
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.5180
White BeansRaw White Beans900.770.20.150.18054.31.9NANANA13.721171
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA2223169
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.5168
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.3167
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.811166
French BeansRaw French Beans87.51.770.190.670.39056NANANANA2216.5164
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.4621164
NattoNatto14215.62.261.047.80186.95NANANA7.6827.6164
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.6163
Small White BeansRaw Small White Beans89.31.050.270.210.25055.6NANANANA22.219163
Raw QuinoaQuinoa, uncooked81.54.950.580.212.43052.3NANANANA5.711.5161
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA1319160
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA711160
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.3159
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.820159
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.620156
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2082.250.580.440.53052.70.71NANANA21.719154
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.429152
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.5152
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.7150
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.619150
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.5411150
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.8150
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.4149
Cooked TeffTeff, cooked2971.93NANANA059NANANANA8.311.5149
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.7148
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.7148
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein5002.550.20.10.64039.26.503.502.535145
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.3144
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.8144
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA2219144
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.6143
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)385163.050.645.650112.3NANANA3.4634.8142
Black Turtle BeansRaw Black Turtle Beans88.50.80.210.160.190561.88NANANA13.719142
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.8140
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.6140
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.3318139
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2861.10.330.0260.34054.75.7NANANA21.720137
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA1720137
OatsOats775.320.940.0861.87051NANANANA8.1713137
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.3136
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2160.760.20.150.180540.73NANANA13.621136
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.623135
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA23134
Canned Great Northern BeansBeans, great northern, mature seeds, canned2631.030.320.190.23055.33.7NANANA1319.4134
Canned White BeansBeans, white, mature seeds, canned2630.760.190.150.18055.80.76NANANA12.619134
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)492182.621.29.0205.83.44NANANA0.9835.3133
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2010.990.250.190.230560.72NANANA10.718.2131
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2331.770.190.670.39056NANANANA2216.4130
Chickpea flourChickpea flour (besan)77.55.20.540.0872.230458.4NANANA8.3717.4129
Tofu YogurtTofu yogurt3195.740.830.372.880513.96NANANA0.6411128
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA12127
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.821127
TempehTempeh156173.970.396.330124.2NANANA5.831.7127
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari361193.320.948.6204.272.57NANANA3.636127
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.319126
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.2126
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.520125
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.3124
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.520123
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2340.230.084NA0.049058NANANANA1717.6122
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.7121
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate208182.631.29.0405.8NANANANA4.836121
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3662.050.450.430.31055.53.73NANANA1717121
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3662.050.420.430.31055.53.73NANANA1717121
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 TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.6118
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.232118
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.2118
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.7117
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.6117
TriticaleTriticale89.31.870.330.0540.76064.4NANANANANA11.7116
Adzuki BeansRaw Adzuki Beans910.480.17NA0.1057.4NANANANA11.618116
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.213116
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.820116
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.311116
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3300.960.250.190.22054.60.76NANANA22.720115
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3300.960.250.190.22054.60.76NANANA22.720115
Macronutrients in Top 100 Cereals & Legumes with the highest Magnesium content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by most amount of Magnesium per 300 calories.
Top 5 cereals & legumes with most amount of magnesium per 300 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Soybean, curd cheese
- Shoyu Soy Sauce
- Raw Mothbeans