Wheat BranCrude Wheat Bran33.80.46NA4.92835.32NA469547360.933.374.58
Rice BranCrude Rice Bran180.23NA5.872474.5NA5314704.941.61.91.94
Cooked Oat BranOat bran, cooked250.17NA2.21002.4NA29823019.32.51.33210
Oat BranRaw Oat Bran23.60.16NA2.2962.3NA29823018.41.631.262.66
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.33
BuckwheatBuckwheat5.250.32NA0.6467.30.38161011342.40.290.72.84
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.04
Wheat GermCrude Wheat Germ110.22NA1.7466.43.7NA234248223.333.43.1
Roasted BuckwheatRoasted Buckwheat Groats4.90.18NA0.71640.47NA92922.433.180.72.43
Boiled BuckwheatCooked Buckwheat Groats7.60.16NA0.8755.40.44NA76962.44.350.6682.2
Raw QuinoaQuinoa, uncooked12.80.16NA1.2453.50.55NA1241532.31.360.843.6
Cooked QuinoaQuinoa, cooked140.16NA1.2453.30.53NA1271432.335.830.9159.7
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.77
TeffRaw Teff490.22NA2.08502.5NA1171161.23.270.992.4
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.37NA1211200.781.961.672.17
Cooked TeffTeff, cooked48.50.22NA2.0349.52.83NA119106NA7.921.174
Dark Rye FlourRye flour, dark11.40.17NA1.5349.21.87NA1542215.540.621.553.3
BulgurDry Bulgur10.20.098NA0.72480.89NA87.71200.674.970.562.63
Cooked Spinach SpaghettiSpaghetti, spinach, cooked230.16NA0.847.71.16NA8344.61710.80.8352.4
Spinach Spaghetti Dry Spinach Spaghetti 15.60.13NA0.5746.80.71NA89.2101179.680.742.24
OatsOats140.16NA1.245.51.26411341106.530.511.022.1
Durum WheatWheat, durum100.16NA1.0442.50.89NA15012726.40.591.233.23
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.8324
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.16
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.26
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.4
Cooked Brown RiceCooked Medium-grain Brown Rice8.930.072NA0.4739.30.98NA68.870.5NA0.890.5565
TriticaleTriticale110.14NA0.7638.70.96NA10799NA1.51.033.13
Cooked SpeltSpelt, cooked7.870.17NA1.338.60.86NA1181133.153.940.9852.4
Boiled BulgurCooked Bulgur120.09NA1.1638.60.73NA48820.726.020.6994
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.88
Hulled BarleyBarley, hulled9.320.14NA137.60.55NA74.612810.63.40.782.67
Cooked MilletMillet, cooked2.520.14NA0.53370.23NA84520.761.70.7660
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.0336.40.85NA97123221.70.842.33
Cooked KamutCooked Khorasan Wheat6.80.16NA1.3336.40.78NA111124246.061.449.4
Cooked Whole-wheat PastaPasta, whole-wheat, cooked8.720.15NA1.1536.20.89NA85.264.424.42.70.941.5
Oat FlourPartially Debranned Oat Flour13.60.11NA0.9935.60.99NA112928.44.70.792.1
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.135.21.02NA971193.830.90.893.74
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.83
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.84
Whole Sorghum FlourWhole-grain Sorghum Flour3.340.07NA0.8734.30.35NA77.4903.40.840.452.86
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1.120.057NA0.2633.30.14NA7182.42.20.840.52.8
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.14
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2.440.086NA0.4631.70.79NA83.7704.73.250.5857
Cooked Wild RiceWild rice, cooked2.970.12NA0.5931.70.28NA811000.792.971.3373
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.2
Millet FlourMillet flour3.660.14NA1.03310.26NA74.658.68.561.050.692.27
Brown Rice FlourRice flour, brown3.030.063NA0.55311.115.59379.62.672.20.673.3
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7.460.12NA0.9228.70.62NA79.3101193.040.662.44
Corn BranCrude Corn Bran18.80.11NA1.2528.60.063NA3219.67.373.130.72.1
Cooked Corn PastaCooked Corn Gluten-free Pasta0.790.051NA0.228.60.12NA60.324.62.2200.554.2
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7.550.13NA1.0428.30.65NA6948.421.53.770.738
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry10.40.068NA0.828.30.38NA75.675NA2360.512.05
Barley flourBarley flour or meal9.280.099NA0.78280.316.685.889.6111.160.583.5
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.8
Barley Malt flourBarley malt flour10.20.075NA1.3270.33NA846210.43.050.572.27
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.06
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.02
Raw Pearled BarleyBarley, pearled, raw8.240.12NA0.7122.40.38NA62.879.510.72.560.612.87
White Canned HominyHominy, canned, white140.042NA0.8622.20.097NA48.612.54.173711.46115
Yellow Canned HominyHominy, canned, yellow140.042NA0.8622.20.097NA48.612.54.174791.46115
Medium Rye flourRye flour, medium6.880.095NA0.73180.69NA64.51074.130.570.623.14
Pearled BarleyCooked Pearled Barley8.940.085NA1.1180.21NA4475.672.440.6756
Dry PastaDry Unenriched Pasta5.660.078NA0.3514.30.25NA5160171.60.382.67
Enriched SemolinaSemolina, enriched4.720.053NA1.2130.17NA37.851.7250.280.293.5
SemolinaSemolina, unenriched4.720.053NA0.34130.17NA37.851.7NA0.280.293.5
Dry CouscousCouscous, dry6.40.066NA0.2911.70.21NA45.244NA2.660.222.28
Cooked PastaPasta, cooked, unenriched, without added salt4.430.063NA0.3211.40.2NA36.72816.70.630.3239.3
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4.840.048NA0.9111.30.16NA32.315.3NA59.70.355.5
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2.30.029NA0.15100.29NA28.522.3NA00.3252.8
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2.30.029NA1.15100.29NA28.522.35.7700.3252.8
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched2.50.031NA1.29.720.31NA30244.20.280.323.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched2.50.031NA0.229.720.31NA3024NA0.280.323.6
Rice FlourUnenriched White Rice Flour2.730.036NA0.0969.560.3312.426.820.84.1300.223.25
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked7.70.05331.60.929.230.36NA33275.770.770.3852.6
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt7.70.053NA0.159.230.36NA33275.770.770.3852.6
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked4.040.008NA0.489.10.38NA25.335.4NA60.60.1273.7
Light Rye FlourRye flour, light3.640.06NA0.258.960.33NA36.462.74.930.560.373.2
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry6.460.04NA0.377.870.13NA22.5462.335170.132.6
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked15.40.057NA1.477.30.29NA44.745.57.561.630.357.2
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked15.40.057NA0.27.30.29NA44.745.57.561.630.357.2
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry190.076NA0.897.20.28NA4146.55.320.530.272.64
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry190.076NA0.27.20.28NA4146.55.320.530.272.64
Cooked CouscousCouscous, cooked7.140.037NA0.347.140.075NA19.651.824.64.460.2364.8
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7.670.06NA1.26.850.3NA31.531.54.141.370.33.2
RiceRaw Regular Long-grain White Rice7.670.06NA0.226.850.317.631.531.54.141.370.33.2
SeitanVital wheat gluten38.40.049NA1.46.76NANA70.32710.77.840.232.2
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked0.840.059NA1.26.420.29NA26.521.24.20.280.313.7
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched0.840.059NA0.226.420.29NA26.521.2NA0.280.313.7
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked2.970.046NA0.436.20.26NA19214.11.90.322.83
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched0.770.055NA0.156.150.27NA25.420NA00.3152.7
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked0.770.055NA1.126.150.27NA25.4205.7700.3152.7
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour1.10.011NA0.126.150.053NA18.413.41.232.230.1532.2
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour4.120.04NA1.276.040.197.629.729.49.30.550.193.27
Wheat FlourUnenriched All-purpose White Wheat Flour4.120.04NA0.326.040.1911.729.729.49.30.550.193.27
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked2.060.051NA0.145.150.27NA8.2510.35.775.150.4279
Chow MeinChow Mein Chinese Noodles00.026NA1.374.030.12NA21226.051840.170.34
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared6.450.03NA1.434.030.28NA307.263.873.230.456.7
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles4.030.02300.344.030.07NA16.7176.1672.60.120.95
Minerals in Top 100 Cereals with the highest Magnesium content per 100 kcal
In the above table you can find and compare the amount of minerals 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