Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.7
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.8
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.98630
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.88
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.53
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.13
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.27
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.3
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.5311
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.2
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.3223
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.92
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.9
Cooked Spinach SpaghettiSpaghetti, spinach, cooked69.20.47NA2.41433.47NA2491345132.32.5157
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.73
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.3
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.66195
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.4
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.95157
Boiled BulgurCooked Bulgur360.27NA3.471162.2NA1452462.17182.06281
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.6
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.358
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.3180
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.537
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.2148
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.35
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.2
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.5
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.52
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.57
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.4
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.73171
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.94220
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.8
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.9
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.9
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.33
Corn BranCrude Corn Bran56.30.33NA3.7485.70.19NA9659229.382.16.3
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.5163
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.1115
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry31.30.21NA2.4851.15NA227225NA7071.536.14
Barley flourBarley flour or meal280.3NA2.3383.50.95025726932.83.481.7410.5
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.82
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.07
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.6
White Canned HominyHominy, canned, white41.70.13NA2.666.70.29NA14637.512.511134.38344
Yellow Canned HominyHominy, canned, yellow41.70.13NA2.666.70.29NA14637.512.514384.38344
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.43
Pearled BarleyCooked Pearled Barley270.26NA3.2453.70.63NA132227217.32168
Dry PastaDry Unenriched Pasta170.23NA1.05430.74NA153180514.851.148
Enriched SemolinaSemolina, enriched140.16NA3.63390.52NA11315574.50.830.8810.6
SemolinaSemolina, unenriched140.16NA1.03390.52NA113155NA0.830.8810.6
Dry CouscousCouscous, dry190.2NA0.86350.62NA136132NA7.980.666.83
Cooked PastaPasta, cooked, unenriched, without added salt13.30.19NA0.95340.61NA11083.5501.90.97118
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg14.50.15NA2.73340.47NA9746NA1790.9167
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched6.920.088NA0.46300.87NA85.467NA00.97158
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked6.920.088NA3.44300.87NA85.46717.300.97158
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7.50.092NA3.63290.92NA9071.712.60.830.9710.7
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7.50.092NA0.67290.92NA9071.7NA0.830.9710.7
Rice FlourUnenriched White Rice Flour8.20.11NA0.2928.70.9837.380.362.312.400.669.75
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked230.16952.7727.71.1NA9980.817.32.31.13158
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt230.16NA0.4627.71.1NA9980.817.32.31.13158
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked120.024NA1.4527.31.13NA75.8106NA1820.36221
Light Rye FlourRye flour, light110.18NA0.76270.98NA10918814.81.71.19.58
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry19.40.12NA1.123.60.4NA67.4138715510.387.76
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked46.30.17NA4.4220.86NA13413722.74.880.9172
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked46.30.17NA0.59220.86NA13413722.74.880.9172
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry570.23NA2.6721.70.83NA123140161.60.827.9
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry570.23NA0.5921.70.83NA123140161.60.827.9
Cooked CouscousCouscous, cooked21.40.11NA121.40.23NA5915573.713.40.7194
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched230.18NA3.5420.50.89NA959512.44.10.99.55
RiceRaw Regular Long-grain White Rice230.18NA0.6620.50.8952.8959512.44.10.99.55
SeitanVital wheat gluten1150.15NA4.220.3NANA211813223.50.696.65
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked2.50.18NA3.5419.30.87NA79.663.712.70.840.9211
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched2.50.18NA0.6719.30.87NA79.663.7NA0.840.9211
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked8.90.14NA1.318.60.79NA57.662.412.25.680.978.5
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2.30.17NA0.4618.50.82NA7660NA00.92158
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2.30.17NA3.3718.50.82NA766017.300.92158
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour3.350.034NA0.3718.40.16NA55.340.23.76.70.4597
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour12.40.12NA3.82180.56238988281.650.589.82
Wheat FlourUnenriched All-purpose White Wheat Flour12.40.12NA0.96180.56358988281.650.589.82
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked6.20.15NA0.4315.50.81NA24.73117.315.51.27237
Chow MeinChow Mein Chinese Noodles00.079NA4.1120.37NA62.465.6185520.521
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared19.40.09NA4.3120.83NA89.521.811.69.681.2170
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles120.0701120.21NA5051.218.52180.362.84
Minerals in Top 100 Cereals with the highest Magnesium content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals , sorted by most amount of Magnesium per 300 calories.
Top 5 cereals with most amount of magnesium per 300 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Cooked Oat Bran
- Raw Oat Bran
- Whole-groat Buckwheat Flour