Rice BranCrude Rice Bran316214.170.327.14049.70.90.20.20.52113.4781
Hemp SeedsHulled Hemp Seeds55348.84.61027.508.671.50.310.20.85431.6700
Wheat BranCrude Wheat Bran2164.250.630.172.04064.50.41NANANA42.815.6611
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559498.660.1220.7010.71.40.150.131.13630.2592
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574498.540.1119.6014.71.30.070.071.146.530550
Watermelon Seed KernelsDried Watermelon Seed Kernels55747.49.78NA28015.3NANANANANA28.3515
FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.3392
BrazilnutsDried Brazilnuts65967160.03624.4011.72.33002.337.514.3376
Sesame FlourHigh fat Sesame Flour526375.20.2816026.6NANANANANA30.8361
Roasted Sesame SeedsRoasted Whole Sesame Seeds565486.720.3620.7025.7NANANANA1417356
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.7351
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567486.720.3620.70260.48NANANA1717346
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.5345
ChiaDried Chia Seeds48630.73.33185.84042NANANANA34.416.5335
Sunflower SeedsDried Sunflower Seed Kernels58451.54.460.06230202.62NANA2.58.620.8325
Sunflower Seed ButterSunflower Seed Butter no Salt61755.24.680.059.74023.310.50010.55.717.3311
Dried PilinutsNuts, pilinuts, dried71979.631NA7.603.98NANANANANA11302
Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.2292
Plain Almond ButterPlain Almond Butter no Salt61455.54.150.00713.60194.4300.024.3410.321279
Roasted AlmondsDry Roasted Almonds59852.54.10.01130214.860.010.014.751121279
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added607554.2013.5017.74.5500.044.3810.521.2274
Oil Roasted CashewsOil Roasted Cashew Nuts58047.88.480.0688.4803050.080.084.843.317273
AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.521270
Blanched AlmondsNuts, almonds, blanched59052.53.950.00412.4018.74.6300.034.469.921.4268
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds44619.43.670.0778.76053.8NANANANA18.418.6262
Roasted CashewsDry Roasted Cashew Nuts57446.49.160.167.66032.75NANANA315.3260
Cashew ButterPlain Cashew Butter no Salt58749.49.760.178.17027.6NANANANA217.6258
Buckwheat FlourWhole-groat Buckwheat Flour3353.10.680.0710.88070.62.6NANA1.71012.6251
Pine NutsDried Pine Nuts67368.44.90.16330133.60.070.073.453.713.7251
Raw AmaranthUncooked Amaranth Grain37171.460.0422.74065.31.70.010.271.46.713.6248
Wheat GermCrude Wheat Germ3609.721.670.725.3051.8NANANANA1323239
Oat BranRaw Oat Bran2467.031.330.122.65066.21.45NANANA15.417.3235
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.6234
BuckwheatBuckwheat3433.40.740.0780.96071.5NANANANA1013.3231
Roasted BuckwheatRoasted Buckwheat Groats3462.70.590.0620.77075NANANANA10.311.7221
Raw QuinoaQuinoa, uncooked3686.070.710.262.98064NANANANA714197
TeffRaw Teff3672.380.450.140.94NA731.840.470.730.62813.3184
OatsOats3896.91.20.112.42066.3NANANANA10.617177
Wild RiceRaw Wild Rice3571.080.160.30.380752.5NANA0.676.214.7177
Spinach Spaghetti Dry Spinach Spaghetti 3721.570.230.0740.570752.72NANANA10.613.4174
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts64662.44.50.068.4017.64.90.070.074.759.415173
HickorynutsDried Hickorynuts65764.47.041.0520.6018.3NANANANA6.412.7173
SorghumSorghum Grain3293.460.610.0651.50722.53NANANA6.710.6165
BulgurDry Bulgur3421.330.230.0230.520760.41NANANA12.512.3164
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.715163
Blanched HazelnutsBlanched Hazelnuts Or Filberts629614.670.0585.50173.50.070.073.351113.7160
Dark Rye FlourRye flour, dark3252.220.270.150.9068.62.30.230.221.82416160
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.2158
Oat FlourPartially Debranned Oat Flour4049.11.60.153.2065.70.800.10.56.514.7144
Durum WheatWheat, durum3392.470.450.0480.93071NANANANANA13.7144
Brown RiceRaw Medium-grain Brown Rice3622.680.540.0410.92076NANANANA3.47.5143
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3631.80.270.0450.42079.8NANANANANA6.82137
Whole Wheat FlourWhole-grain Wheat Flour3402.50.430.0731.10720.410.0500.3610.713.2137
Raw SpeltUncooked Spelt3382.430.410.0651.20706.820.240.840.5910.714.6136
Hulled BarleyBarley, hulled3542.30.480.111073.50.8NANANA17.312.5133
Roasted PecansDry Roasted Pecans71074.36.30.9919.6013.64.060.040.0449.49.5132
Almond pasteNuts, almond paste45827.72.630.25.5804836.3NANANA4.89130
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.9130
TriticaleTriticale3362.10.370.0610.85072NANANANANA13130
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt58249.85.20.06932.80242.73NANANA1119.3129
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt61956.85.950.07937.4020.6NANANANA11.517.2129
Whole Wheat PastaDry Whole-Wheat Pasta3522.930.430.071.06073.42.740.30.240.689.214128
CornYellow Corn Grain 3654.740.670.0652.1074.30.64NANANA7.39.4127
CornmealWhole-grain Yellow Cornmeal3623.60.510.0491.60770.64NANANA7.38.1127
Hard Red Spring WheatWheat, hard red spring3291.920.310.0360.730680.41NANANA1215.4124
Whole Sorghum FlourWhole-grain Sorghum Flour3593.340.530.0611.34NA76.61.940.161.30.476.68.43123
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.17121
Oil Roasted PecansNuts, pecans, oil roasted, without salt added71575.27.241.0322.60133.970.040.043.99.59.2121
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.620121
Millet FlourMillet flour3824.250.540.0442.55NA751.6601.260.33.510.8119
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3572.080.290.0280.9079.3NANANANA117.46119
Roasted Macadamia NutsDry Roasted Macadamia Nuts71876120.21.3013.44.140.070.07487.8118
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3321.950.43NANA074.51.02NANANA139.6117
Long-grain Brown RiceRaw Long-grain Brown Rice3673.20.590.0320.97076.30.66000.663.67.54116
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3601.240.180.0310.29081.4NANANANANA5.25115
MilletRaw Millet3784.20.720.122073NANANANA8.511114
Brown Rice FlourRice flour, brown3632.780.560.0420.95076.50.66NANANA4.67.23112
RyeRye grain3381.630.20.110.660760.980.110.160.711510.3110
Roasted PistachiosDry Roasted Pistachio Nuts572465.650.2113028.37.740.220.257.110.321109
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3622.680.350.0620.87NA732.60.20.20.61013.5104
Barley Malt flourBarley malt flour3611.840.390.0950.86078.30.8NANANA7.110.397
Barley flourBarley flour or meal3451.60.340.0770.7074.50.8NANANA1010.596
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry3360.710.140.0160.2074.6NANANANANA14.495
TahiniSesame Butter from Roasted Kernels59553.87.530.41230210.49NANANA9.31795
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3613.860.540.0531.70770.64NANANA7.36.9393
Hard white WheatWheat, hard white3421.70.280.0350.720760.41NANANA1211.393
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed6846961.3NA0.76021.5NANANANANA5.392
Toasted Dried CoconutToasted Dried Coconut Meat5924741.7NA0.51044.4NANANANANA5.392
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2391.20.180.030.28052.4NANANANANA4.590
Dried CoconutDried Coconut Meat66064.557.200.71023.77.35NANANA16.36.8890
Soft White WheatWheat, soft white34020.370.0360.8075.40.41NANANA12.710.790
Chinese ChestnutsRaw Chinese Chestnuts2241.10.160.0280.26049NANANANANA4.284
Wheat SproutsSprouted Wheat1981.270.210.0260.53042.5NANANANA1.17.582
Raw Pearled BarleyBarley, pearled, raw3521.160.240.0550.51077.70.8NANANA15.69.979
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3693.90.740.171.4078.4NANANANANA574
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3744.450.840.191.57077.3NANANANA11.76.474
Corn BranCrude Corn Bran2240.920.130.0130.41085.60NANANA798.3664
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted2010.80.120.020.19045NANANANANA2.9764
Cooked QuinoaQuinoa, cooked1201.920.230.0850.97021.30.87NANANA2.84.464
Medium Rye flourRye flour, medium3491.520.180.0980.6075.41.10.120.060.9121163
Macronutrients in Top 100 Cereals & Nuts with the highest Magnesium content per 100 g
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Magnesium per 100 grams.
Top 5 cereals & nuts with most amount of magnesium per 100 grams are:
- Crude Rice Bran
- Hulled Hemp Seeds
- Crude Wheat Bran
- Dried Pumpkin And Squash Seed Kernels
- Roasted Pumpkin And Squash Seed Kernels