Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.7
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.8
Coconut WaterCoconut Water (liquid From Coconuts)3790.63NA4.583952.24NA316394715.816581.581500
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels24.70.72NA4.733182.44NA6624345.043.764.22.8
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.98630
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels270.67NA4.22872.35NA6144124.99.441.06
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.88
Watermelon Seed KernelsDried Watermelon Seed Kernels290.37NA3.922770.87NA407349NA53.35.52.7
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.9
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.6
Sesame FlourHigh fat Sesame Flour910.87NA8.652060.85NA460241NA23.46.10.51
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
Roasted Sesame SeedsRoasted Whole Sesame Seeds5251.3NA7.841891.33NA33925218.35.843.81.75
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.94260
Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.46
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels69.30.77NA4.11830.76NA41021518.220.65.42.65
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds370.46NA2.231760.33NA62618NA126.933.03
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.56
Sunflower SeedsDried Sunflower Seed Kernels400.92NA2.71671NA33933127.24.622.572.43
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247
Sesame Seed KernelsDried Hulled Sesame Seed Kernels28.50.67NA3.021640.68NA31717616.422.33.21.8
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.5311
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.82
Sunflower Seed ButterSunflower Seed Butter no Salt310.78NA21511NA32428050.81.462.380.3
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
Oil Roasted CashewsOil Roasted Cashew Nuts22.21.06NA3.131410.86NA27532710.56.722.771.8
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.73
Roasted AlmondsDry Roasted Almonds1340.55NA1.871401.1NA23635811.51.661.2
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.3
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Plain Almond ButterPlain Almond Butter no Salt1700.46NA1.71361.04NA2483651.173.421.60.8
Blanched AlmondsNuts, almonds, blanched1200.52NA1.671360.93NA2453351.639.661.52.3
Roasted CashewsDry Roasted Cashew Nuts23.51.16NA3.141360.43NA2562956.18.362.930.89
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added1440.47NA1.81351.2NA2303452.030.491.51.4
Cashew ButterPlain Cashew Butter no Salt221.1NA2.571320.42NA2342795.887.672.641.5
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Dried PilinutsNuts, pilinuts, dried60.50.4NA1.471260.97NA240212NA1.251.241.16
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
Boiled European ChestnutsBoiled and Steamed European Chestnuts1051.1NA3.961241.96NA2271637NA620.57156
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
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts23.50.49NA1.91142.15NA129600NA3.921.18121
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried240.49NA1.91132.15NA128600NA4.131.177.36
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.6
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted240.49NA1.91132.14NA128599NA5.021.1750.5
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.358
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.881
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.8
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
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts591.1NA2.84963.1NA139638NA26.82.14461
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried601.1NA2.8963.1NA141640NA28.32.148.3
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted52.21.1NA3.13963.1NA139637NA28.42.1374.5
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.14120
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
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1251.9NA1.3900.24NA2541568NA40.61.572
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1091.9NA1.0789.30.24NA2211563NA411.5106
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
Almond pasteNuts, almond paste1130.3NA1.05850.56NA1692062.755.90.979.22
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
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts570.81NA2.0380.32.58NA1443511.901.161.17
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
Minerals in Top 100 Cereals & Nuts with the highest Magnesium content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Magnesium per 300 calories.
Top 5 cereals & nuts with most amount of magnesium per 300 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Coconut Water (liquid From Coconuts)
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels