Wheat BranCrude Wheat Bran00.240.276.310.6NA36.60000.690.88283
Rice BranCrude Rice Bran00.870.0910.82.341.3NA200001.560.6247
Cooked Oat BranOat bran, cooked00.40.0850.360.540.063NA15000NANA100
Oat BranRaw Oat Bran00.480.0890.380.610.067NA210000.411.396
Buckwheat FlourWhole-groat Buckwheat Flour00.120.0571.840.130.174.5160000.0962.175
BuckwheatBuckwheat00.0290.122.050.360.0615.428.75000NANA67.3
Raw AmaranthUncooked Amaranth Grain00.0310.0540.250.390.16NA2201.1300.32067
Wheat GermCrude Wheat Germ00.520.141.90.630.36NA78000NANA66.4
Roasted BuckwheatRoasted Buckwheat Groats00.0650.0781.50.360.1NA12000NANA64
Boiled BuckwheatCooked Buckwheat Groats00.0430.0421.020.390.084NA15.20000.0982.0755.4
Raw QuinoaQuinoa, uncooked0.270.0980.0860.410.210.13NA500NA00.66053.5
Cooked QuinoaQuinoa, cooked00.0890.0920.34NA0.1NA350000.53053.3
SorghumSorghum Grain00.10.0291.120.110.13NA6.080000.15NA50
TeffRaw Teff00.110.0740.920.260.13NANANANANA0.0220.5250
Wild RiceRaw Wild Rice0.280.0320.0731.90.30.11NA26.60000.230.5349.6
Cooked TeffTeff, cooked00.180.0330.9NA0.096NA180NANANANA49.5
Dark Rye FlourRye flour, dark0.310.0970.0771.30.450.14NA100000.841.849.2
BulgurDry Bulgur00.0680.0341.50.30.1NA7.90000.0180.5648
Cooked Spinach SpaghettiSpaghetti, spinach, cooked6.150.0750.0791.180.140.074NA9.23000NANA47.7
Spinach Spaghetti Dry Spinach Spaghetti 6.20.10.0531.220.330.087NA130000.240.746.8
OatsOats00.20.0360.250.350.0315.6314.4000NANA45.5
Durum WheatWheat, durum00.120.03620.280.12NA12.7000NANA42.5
Wheat SproutsSprouted Wheat00.110.0781.560.480.13NA1901.30NANA41.4
Whole Wheat FlourWhole-grain Wheat Flour00.150.0491.460.180.12NA130000.210.5640.3
Raw SpeltUncooked Spelt00.110.0332.020.320.0683.0813.300NA0.231.0740.2
Brown RiceRaw Medium-grain Brown Rice00.110.0121.20.410.14NA5.52000NANA39.5
Cooked Brown RiceCooked Medium-grain Brown Rice00.0910.0111.20.350.13NA3.57000NANA39.3
TriticaleTriticale00.120.040.430.390.041NA21.70000.27NA38.7
Cooked SpeltSpelt, cooked00.0810.0242.02NA0.063NA10.200NA0.2NA38.6
Boiled BulgurCooked Bulgur00.0690.0341.20.410.1NA21.70000.0120.638.6
Hard Red Spring WheatWheat, hard red spring00.150.0331.740.280.1NA130000.310.5837.7
Hulled BarleyBarley, hulled0.280.180.0811.30.080.09NA5.370000.160.6237.6
Cooked MilletMillet, cooked00.0890.0691.10.140.091NA160000.0170.2537
Whole Wheat PastaDry Whole-Wheat PastaNA0.120.0622.470.250.08NA19.60NA00.130.436.4
Cooked KamutCooked Khorasan WheatNA0.0720.0231.75NA0.053NA8.330NANA0.18NA36.4
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.10.0662.10.180.062NA140000.150.436.2
Oat FlourPartially Debranned Oat Flour00.170.0310.360.050.031NA7.920000.170.7935.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.0890.0571.60.30.058NA8.43NA000.160.5735.2
CornmealWhole-grain Yellow Cornmeal3.040.110.05610.120.084NA6.90000.120.08335
CornYellow Corn Grain 30.110.0550.990.120.17NA5.20000.130.08234.8
Whole Sorghum FlourWhole-grain Sorghum Flour00.0920.0171.250.150.091NA6.96NA0.22NA0.141.834.3
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry2.520.0650.0240.680.140.058NA700NANANA33.3
RyeRye grain0.30.0930.0741.260.430.087NA11.20000.251.7532.5
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.140.0562.10.310.1NA7.30000.140.1631.7
Cooked Wild RiceWild rice, cooked00.0510.0861.270.150.13NA25.70000.240.531.7
Long-grain Brown RiceRaw Long-grain Brown Rice00.150.0261.770.290.131.366.270000.160.1631.6
Millet FlourMillet flourNA0.110.0191.580.330.097NA11NA0NA0.0290.2131
Brown Rice FlourRice flour, brownNA0.120.0221.750.440.2NA4.40000.17NA31
MilletRaw Millet00.110.0771.250.220.1322.50000.0130.2430
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.10.0532.20.220.077NA16.3NANANA0.0470.2528.7
Corn BranCrude Corn Bran1.80.0040.0451.220.280.068NA1.80000.190.1328.6
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.0420.0180.440.10.046NA4.7600NANANA28.6
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.0990.0651.80.140.061NA12.6NANANA0.063NA28.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.140.0390.960.280.071NA18000NANA28.3
Barley flourBarley flour or meal00.110.0331.80.0420.112.52.30000.170.6428
Hard white WheatWheat, hard white00.110.0321.30.280.11NA110000.30.5627
Barley Malt flourBarley malt flour0.280.0860.0851.560.160.18NA10.500.1700.160.6127
Soft White WheatWheat, soft white00.120.0311.40.250.11NA120000.30.5626.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3.050.0680.0220.530.180.1NA6.930000.120.08325.8
Raw Pearled BarleyBarley, pearled, raw0.280.0540.0321.30.080.074NA6.530000.0060.6322.4
White Canned HominyHominy, canned, white00.0040.0080.0460.210.007NA1.400.4200.0690.2822.2
Yellow Canned HominyHominy, canned, yellowNA0.0040.0080.0460.210.007NA1.4000NANA22.2
Medium Rye flourRye flour, medium00.0820.0330.490.140.077NA9.740000.411.718
Pearled BarleyCooked Pearled Barley00.0670.051.680.110.093NA130000.0080.6518
Dry PastaDry Unenriched Pasta00.0240.0160.460.120.038NA4.850000.030.02714.3
Enriched SemolinaSemolina, enriched00.230.161.660.160.029NA510000.072NA13
SemolinaSemolina, unenriched00.0780.0220.920.160.029NA20000NANA13
Dry CouscousCouscous, dry00.0430.0210.930.330.029NA5.3000NANA11.7
Cooked PastaPasta, cooked, unenriched, without added salt00.0130.0130.250.0710.031NA4.430000.038011.4
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.150.121.10.120.023NA34.700NANANA11.3
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.0150.0120.310.320.038NA1.54000NANA10
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.130.0121.40.320.038NA44.6000NANA10
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.160.0131.40.370.04NA640000.031NA9.72
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.0190.0130.440.370.04NA2.5000NANA9.72
Rice FlourUnenriched White Rice Flour00.0380.0060.710.220.12NA1.10000.0309.56
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.130.011.140.30.072NA44.60000.03109.23
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0150.010.310.30.072NA2.30000.03109.23
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.0950.0260.520.240.04NA7.07000NANA9.1
Light Rye FlourRye flour, light00.0930.0250.220.190.066NA6.440000.231.658.96
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.0280.0070.250.140.014NA3.93000NANA7.87
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.170.0151.880.260.13NA660000.00807.3
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.060.0151.880.260.13NA2.440000.00807.3
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.160.0131.350.180.12NA68.70000.0080.0277.2
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.060.0131.350.180.12NA2.140000.0080.0277.2
Cooked CouscousCouscous, cooked00.0560.0240.880.330.046NA13.40000.120.0897.14
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.160.0131.150.280.045NA63.30000.030.0276.85
RiceRaw Regular Long-grain White Rice00.0190.0130.440.280.04502.20000.030.0276.85
SeitanVital wheat gluten000000NA0000006.76
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.160.0131.150.360.048NA64.5000NANA6.42
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.020.0130.450.360.048NA1.68000NANA6.42
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.0490.0150.580.220.029NA1.9000NANA6.2
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.0150.0120.310.310.045NA1.54000NANA6.15
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.130.0121.150.310.045NA45.4000NANA6.15
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2.230.0280.0440.130.0780.021NA2.23000006.15
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour00.220.141.620.120.012NA50.30000.0630.0826.04
Wheat FlourUnenriched All-purpose White Wheat Flour00.0330.0110.340.120.012NA7.140000.0160.0826.04
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.0210.0130.30.220.027NA1.030000.04105.15
Chow MeinChow Mein Chinese Noodles00.120.0841NA0.009NA26.50000.181.134.03
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.060.0061.40.0450.04NA56.50000.00804.03
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.0370.0210.480.0680.005NA3.260000.631.24.03
Vitamins in Top 100 Cereals with the highest Magnesium content per 100 kcal
In the above table you can find and compare the amount of vitamins in all cereals , sorted by most amount of Magnesium per 100 calories.
Top 5 cereals with most amount of magnesium per 100 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Cooked Oat Bran
- Raw Oat Bran
- Whole-groat Buckwheat Flour