Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.40
Tapioca PearlsDry Tapioca Pearls1400.0280.0070.0010.00301244.68NANANA1.260.271.4
CornstarchCornstarch1310.0660.01200.03301200NANANA1.20.343.94
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.37.63
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.314
Dry Rice NoodlesRice noodles, dry1370.770.210.0360.1701100.16NANANA2.28.1716.5
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3310.89NANANANA112NANANANA310.616.6
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles9630.44.731.9414.30500.24NANANA1.829.920
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.820
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.520
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked5150.980.20.0150.3401090.26NANANA5.1510.425.8
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.71430.2
Wheat FlourUnenriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.71430.2
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2792.80.420.0360.88010600003.98.9430.7
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3850.730.20.0350.160111NANANANANA9.0830.8
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3850.730.20.0350.160111NANANANANA9.0830.8
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.231
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked1400.730.20.0340.160111NANANANA3.99.0832
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched1400.730.20.0340.160111NANANANANA9.0832
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.8110233.8
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.7734.2
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.7734.2
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.251735.7
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1341.380.390.0230.4101080.440.0270.150.282.41036
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1341.380.390.0230.4101080.440.0270.150.282.41036
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.661236.6
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.661236.6
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.041639.3
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)15252.546.600.57010NANANANA3.335.542.4
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.845
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.745
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.645.5
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.346
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt3851.080.30.050.2401080.19NANANA1.5410.346
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.1348
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched1390.810.220.0380.180110NANANANA1.949.248.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched1390.810.220.0380.180110NANANANANA9.248.6
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched3850.810.220.0380.180110NANANANANA9.1550
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.1550
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes11030.72900.2405740.30.0110.5839.7113.4356
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4033.950.560.221.830101NANANANANA17.656.5
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.457
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.651758.5
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.665.3
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.665.3
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed7350.544.8NA0.55015.7NANANANANA3.8767.3
Roasted European ChestnutsNuts, chestnuts, european, roasted2044.50.840.191.6010821.6NANANA10.46.4767.3
Dried CoconutDried Coconut Meat75.84943.300.530185.57NANANA12.35.268
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.671.4
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.775
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.1676.5
Toasted Dried CoconutToasted Dried Coconut Meat84.539.735.2NA0.43037.5NANANANANA4.4877.7
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)24851.545.7NA0.56014NANANANANA479.2
TahiniSesame Butter from Roasted Kernels84456.330.3419.40180.41NANANA7.814.380
Coconut MilkRaw Coconut Milk217524600.570127.26NANANA4.84.9880.4
Roasted Macadamia NutsDry Roasted Macadamia Nuts69.6538.30.140.9109.32.90.0490.0492.85.575.4282
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7052.65.060.7215.809.12.780.0280.0282.736.646.4384.6
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.6487.6
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.289.4
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.690
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.591
Roasted PecansDry Roasted Pecans70.452.34.420.713.809.542.860.0280.0282.86.66.793
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.495
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1345.951.10.252.10103NANANANA15.68.5499
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1365.310.221.870106NANANANANA6.8100
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.8464.80.06430.2016.6NANANANA9.314104
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.4618108
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.6111
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.3111
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.3111
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA2214112
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)2545448NA0.5907.13NANANANANA5.13117
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.6121
Blanched HazelnutsBlanched Hazelnuts Or Filberts79.548.63.70.0464.37013.52.770.0560.0562.668.7411127
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.6129
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.7212130
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.7132
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.7132
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts77.448.33.50.0466.5013.63.80.0540.0543.687.2811.6134
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.2134
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.5136
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.2139
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.4141
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.3142
Almond pasteNuts, almond paste10930.32.870.226.105239.6NANANA5.249.83142
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.7143
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.4143
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.7144
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.8149
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2426.521.760.82.67097NANANANA14.515150
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.6151
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.96154
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.614156
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.3158
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.8158
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.511159
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.3159
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted24920.290.050.460112NANANANANA7.4159
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1391.720.250.0430.40113NANANANANA7.3160
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8931.70.250.0450.40113NANANANANA7.32161
Macronutrients in Top 100 Cereals & Nuts with the lowest Magnesium content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by least amount of Magnesium per 500 calories.
Top 5 cereals & nuts with least amount of magnesium per 500 calories are:
- Dried Beechnuts
- Dry Tapioca Pearls
- Cornstarch
- Cooked Somen Japanese Noodles
- Cooked Rice Noodles