Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA99361414
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.2211236
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA2919658
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.5633
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.3727530
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.540500
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.6626479
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.335478
Watermelon Seed KernelsDried Watermelon Seed Kernels89.842.58.78NA25.2013.7NANANANANA25.4462
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.541519375
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.617367
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.417345
Sesame FlourHigh fat Sesame Flour9535.34.940.2715025.3NANANANANA29.3343
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.3337
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.3334
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.332332
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA1517319
Roasted Sesame SeedsRoasted Whole Sesame Seeds88.542.55.950.3218.3022.8NANANANA12.415315
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.2315
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.5306
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels8842.35.930.3218.20230.42NANANA1515305
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds11221.74.10.0869.8060.3NANANANA20.620.8294
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.711285
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.8278
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.4277
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.2273
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.519268
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.3267
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.5264
Sunflower Seed ButterSunflower Seed Butter no Salt8144.73.80.0417.90198.54008.54.614252
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA1016251
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.841118251
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.6248
Cooked TeffTeff, cooked4953.2NANANA098NANANANA1419248
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.5246
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.318240
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.6238
Oil Roasted CashewsOil Roasted Cashew Nuts86.2417.30.0597.3025.84.30.0690.0694.172.8414.5235
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.218234
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.5233
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.3233
OatsOats1298.871.560.143.1085NANANANA13.621.7228
Plain Almond ButterPlain Almond Butter no Salt81.4453.40.00611015.33.600.0163.538.417227
Blanched AlmondsNuts, almonds, blanched84.744.53.350.00310.50163.9200.0253.788.418227
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.3226
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added82.445.43.47011014.63.7500.0333.68.6517.5226
Cashew ButterPlain Cashew Butter no Salt85428.30.156.96023.5NANANANA1.715220
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA20212
Dried PilinutsNuts, pilinuts, dried69.555.321.7NA5.302.77NANANANANA7.5210
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.7819207
Boiled European ChestnutsBoiled and Steamed European Chestnuts3825.270.990.221.860106NANANANANA7.63206
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.4201
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.6201
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.4198
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.4196
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.4193
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.7193
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.6193
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3272.50.370.0620.580110NANANANANA9.4190
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1382.50.370.0620.580110NANANANANA9.4189
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.4188
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2092.50.370.0630.580110NANANANANA9.37188
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.6188
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.38188
Pine NutsDried Pine Nuts74.350.83.640.1224.609.72.670.0520.0522.562.7510186
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.2186
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.7185
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.7182
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.6182
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.671320181
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.0418178
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.5176
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.2175
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA1013174
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.7171
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.4167
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.3163
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8931.70.250.0450.40113NANANANANA7.32161
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1391.720.250.0430.40113NANANANANA7.3160
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted24920.290.050.460112NANANANANA7.4159
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.3159
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.511159
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.8158
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.3158
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.614156
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.96154
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.6151
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2426.521.760.82.67097NANANANA14.515150
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.8149
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.7144
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.7143
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.4143
Almond pasteNuts, almond paste10930.32.870.226.105239.6NANANA5.249.83142
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.3142
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.4141
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.2139
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.5136
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.2134
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts77.448.33.50.0466.5013.63.80.0540.0543.687.2811.6134
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.7132
Macronutrients in Top 100 Cereals & Nuts with the highest Magnesium content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Magnesium per 500 calories.
Top 5 cereals & nuts with most amount of magnesium per 500 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Coconut Water (liquid From Coconuts)
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels