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
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA1517319
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.4277
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
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
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.7193
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.4188
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
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
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
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.6151
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
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.5136
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
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.645.5
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.251735.7
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.314
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.37.63
Macronutrients in Top 40 Whole Cereals with the highest Magnesium content per 500 kcal
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by most amount of Magnesium per 500 calories.
Top 5 whole cereals with most amount of magnesium per 500 calories are:
- Whole-groat Buckwheat Flour
- Buckwheat
- Uncooked Amaranth Grain
- Roasted Buckwheat Groats
- Cooked Buckwheat Groats