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Cereals
Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.2283
Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.22247
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.03100
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.0396
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.7775
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.8667.3
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.6567
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.4366.4
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.464
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.6755.4
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.8453.5
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.6753.3
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.2350
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.6250
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.1349.6
Cooked TeffTeff, cooked990.64NANANA019.7NANANANA2.773.8349.5
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.949.2
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.648
Cooked Spinach SpaghettiSpaghetti, spinach, cooked770.480.070.0230.17020NANANANANA3.5247.7
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.646.8
OatsOats25.71.770.310.0290.62017NANANANA2.724.3445.5
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.0442.5
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.841.4
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.940.3
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.340.2
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.0739.5
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.0739.3
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.938.7
Cooked SpeltSpelt, cooked78.70.67NANANA021NANANANA3.074.3338.6
Boiled BulgurCooked Bulgur1200.290.0510.0050.11022.40.12NANANA5.423.738.6
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.737.7
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.5337.6
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.9537
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.9436.4
Cooked KamutCooked Khorasan Wheat75.80.630.058NANA0212.33NANANA3.264.3336.4
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.0236.2
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.6335.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.590.13NANA022.40.31NANANA3.952.935.2
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.2435
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.634.8
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.3534.3
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry280.580.0810.0080.25022.2NANANANA3.12.133.3
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.0632.5
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.2331.7
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.9531.7
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.0531.6
Millet FlourMillet flour261.10.140.0120.67NA19.70.4300.330.0790.922.831
Brown Rice FlourRice flour, brown27.50.770.150.0120.260210.18NANANA1.27231
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.930
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.7328.7
Corn BranCrude Corn Bran44.60.410.0580.0060.18038.20NANANA35.33.7328.6
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.128.6
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry29.80.210.040.0050.061022.2NANANANANA4.2828.3
Barley flourBarley flour or meal290.460.0970.0220.2021.60.23NANANA2.933.0428
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.327
Barley Malt flourBarley malt flour27.70.510.110.0260.24021.70.22NANANA1.972.8527
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.1426.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.925.8
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.822.4
White Canned HominyHominy, canned, white1391.220.170.0170.540202.1NANANA3.472.0622.2
Yellow Canned HominyHominy, canned, yellow1391.220.170.0170.54020NANANANA3.472.0622.2
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.118
Pearled BarleyCooked Pearled Barley81.30.360.0760.0170.160230.23NANANA3.11.8418
Dry PastaDry Unenriched Pasta270.410.0750.0060.150200.720.030.0320.130.863.514.3
Enriched SemolinaSemolina, enriched27.80.290.0420.010.11020.2NANANANA1.13.5213
SemolinaSemolina, unenriched27.80.290.0420.010.11020.2NANANANA1.13.5213
Dry CouscousCouscous, dry26.60.170.0310.0030.064020.6NANANANA1.333.411.7
Cooked PastaPasta, cooked, unenriched, without added salt63.30.590.110.0150.19019.50.350.0190.0250.0571.143.6711.4
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg80.60.790.110.0440.37020.3NANANANANA3.5211.3
Rice FlourUnenriched White Rice Flour27.30.390.110.0180.0860220.033NANANA0.661.639.56
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1010.10.0190.0020.029021.7NANANANANA5.19.1
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.758.96
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry280.230.0320.0080.085021NANANANA1.23.27.87
Cooked CouscousCouscous, cooked89.30.140.0260.0030.054020.70.089NANANA1.253.47.14
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched27.40.180.0490.0080.040220.0330.0050.0050.0220.361.956.85
RiceRaw Regular Long-grain White Rice27.40.180.0490.0080.040220.033NANANA0.361.956.85
SeitanVital wheat gluten270.50.0740.0130.2103.730NANANA0.1620.36.76
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.846.04
Wheat FlourUnenriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.846.04
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1030.20.040.0030.068021.70.052NANANA1.032.15.15
Chow MeinChow Mein Chinese Noodles21.24.51.430.0210.74013.50NANANA1.422.34.03

Macronutrients in Top 100 Cereals with the highest Magnesium content per 100 kcal

In the above table you can find and compare the amount of macronutrients in all cereals , sorted by most amount of Magnesium per 100 calories.

Top 5 cereals with most amount of magnesium per 100 calories are:

  1. Crude Wheat Bran
  2. Crude Rice Bran
  3. Cooked Oat Bran
  4. Raw Oat Bran
  5. Whole-groat Buckwheat Flour