Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA99361414
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.2211236
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.540500
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.335478
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.541519375
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.3337
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.3334
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.332332
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA1517319
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.4277
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.519268
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.3267
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA1016251
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.841118251
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.6248
Cooked TeffTeff, cooked4953.2NANANA098NANANANA1419248
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.5246
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.318240
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.6238
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.218234
OatsOats1298.871.560.143.1085NANANANA13.621.7228
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA20212
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.7819207
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.4201
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.6201
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.4198
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.4196
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.4193
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.7193
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.6193
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.4188
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.6188
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.7185
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.7182
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.6182
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.671320181
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.0418178
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.5176
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.2175
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA1013174
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.7171
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.4167
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.3163
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.511159
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.8158
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.3158
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.614156
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.96154
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.6151
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.7144
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.7143
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.4143
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.3142
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.4141
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.2139
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.5136
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.2134
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.7132
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.6129
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA2214112
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.3111
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.3111
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.690
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.289.4
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.671.4
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.665.3
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.665.3
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.651758.5
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.457
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4033.950.560.221.830101NANANANANA17.656.5
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched3850.810.220.0380.180110NANANANANA9.1550
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.1550
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched1390.810.220.0380.180110NANANANA1.949.248.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched1390.810.220.0380.180110NANANANANA9.248.6
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.1348
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.346
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt3851.080.30.050.2401080.19NANANA1.5410.346
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.645.5
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.845
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.041639.3
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.661236.6
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.661236.6
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1341.380.390.0230.4101080.440.0270.150.282.41036
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1341.380.390.0230.4101080.440.0270.150.282.41036
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.251735.7
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.7734.2
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.7734.2
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.8110233.8
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked1400.730.20.0340.160111NANANANA3.99.0832
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched1400.730.20.0340.160111NANANANANA9.0832
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.231
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3850.730.20.0350.160111NANANANANA9.0830.8
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3850.730.20.0350.160111NANANANANA9.0830.8
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2792.80.420.0360.88010600003.98.9430.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.71430.2
Wheat FlourUnenriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.71430.2
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked5150.980.20.0150.3401090.26NANANA5.1510.425.8
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.520
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.820
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles9630.44.731.9414.30500.24NANANA1.829.920
Macronutrients in Top 100 Cereals with the highest Magnesium content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Magnesium per 500 calories.
Top 5 cereals with most amount of magnesium per 500 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Cooked Oat Bran
- Raw Oat Bran
- Whole-groat Buckwheat Flour