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
Coconut WaterCoconut Water (liquid From Coconuts)5261.050.9300.011019.513.7NANANA5.83.8132
Hemp SeedsHulled Hemp Seeds188.80.831.84.9701.570.270.0560.0360.150.725.7127
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels188.771.550.0213.701.90.250.0270.0230.21.075.4106
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.03100
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels17.48.551.50.0193.402.560.220.0120.0120.21.135.296
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.0396
Watermelon Seed KernelsDried Watermelon Seed Kernels188.51.76NA5.0402.75NANANANANA5.192
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.7775
FlaxseedSeeds, flaxseed18.77.90.694.271.105.40.2900.0750.225.13.4373.4
ChiaDried Chia Seeds20.66.330.693.671.208.67NANANANA7.083.469
Sesame FlourHigh fat Sesame Flour197.050.990.0533.0305.06NANANANANA5.8568.6
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
Roasted Sesame SeedsRoasted Whole Sesame Seeds17.78.51.20.0643.6604.56NANANANA2.48363
Lotus SeedsRaw Lotus Seeds1120.60.0990.030.32019.4NANANANANA4.6463
Whole Sesame SeedsDried Whole Sesame Seeds17.58.671.20.0663.7304.10.052NANANA2.063.161.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels17.68.471.20.0643.6404.60.085NANANA3361
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds22.44.350.820.0171.96012NANANANA4.134.1658.7
BrazilnutsDried Brazilnuts15102.450.0053.701.80.35000.351.142.1757
Sunflower SeedsDried Sunflower Seed Kernels178.80.760.013.9503.420.45NANA0.431.473.5655.7
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.6755.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels169.71.440.042401.860.0760.0110.0160.0491.843.2454.7
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.8453.5
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.6753.3
Cashew NutsRaw Cashew Nuts187.931.40.0111.405.461.070.0090.0091.050.63.353
Sunflower Seed ButterSunflower Seed Butter no Salt16.28.950.760.0081.5803.781.7001.70.922.850.4
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
Oil Roasted CashewsOil Roasted Cashew Nuts17.28.241.460.0121.4605.150.860.0140.0140.830.572.947
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.646.8
Roasted AlmondsDry Roasted Almonds16.78.80.680.0022.1603.50.810.0020.0020.791.823.546.7
AlmondsNuts, almonds17.38.620.660.0012.1303.720.750.0190.0290.682.163.6546.6
OatsOats25.71.770.310.0290.62017NANANANA2.724.3445.5
Plain Almond ButterPlain Almond Butter no Salt16.39.040.680.0012.203.070.7200.0030.711.683.445.4
Blanched AlmondsNuts, almonds, blanched178.90.670.0012.103.160.7800.0050.761.683.6345.4
Roasted CashewsDry Roasted Cashew Nuts17.48.071.60.0281.3305.70.87NANANA0.522.6745.3
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added16.59.10.6902.2302.90.7500.0070.721.733.545
Cashew ButterPlain Cashew Butter no Salt178.41.660.0291.404.7NANANANA0.34344
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.0442.5
Dried PilinutsNuts, pilinuts, dried14114.34NA1.0600.55NANANANANA1.542
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.841.4
Boiled European ChestnutsBoiled and Steamed European Chestnuts76.31.050.20.0440.37021NANANANANA1.5341.2
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
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts65.40.50.0730.0120.12022NANANANANA1.938
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried27.50.50.0730.0120.12022NANANANANA1.8837.7
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.737.7
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted420.50.0730.0130.12022NANANANANA1.8737.7
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.5337.6
Chinese ChestnutsRaw Chinese Chestnuts44.60.50.0730.0130.12022NANANANANA1.8837.5
Pine NutsDried Pine Nuts15100.730.0244.9301.940.530.010.010.510.552.0337.3
Pinyon Pine NutsDried Pinyon Pine Nuts169.71.50.133.9603.07NANANANA1.71.8437.2
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
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts1790.340.050.0090.08022.6NANANANANA1.4632
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried27.80.340.0510.0090.08022.6NANANANANA1.4632
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted49.80.40.0590.010.093022.5NANANANANA1.4832
Japanese ChestnutsRaw Japanese Chestnuts650.340.0510.0080.08022.7NANANANANA1.4632
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
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted48.31.30.350.160.53019.4NANANANA2.9330
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled59.51.370.370.170.56019NANANANA2.863.1529.8
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
Almond pasteNuts, almond paste226.060.570.0431.2010.47.9NANANA1.051.9728.4
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.6628.3
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
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts15.59.660.70.0091.302.720.760.0110.0110.741.462.3326.8
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.1426.5
Macronutrients in Top 100 Cereals & Nuts with the highest Magnesium content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Magnesium per 100 calories.
Top 5 cereals & nuts with most amount of magnesium per 100 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Coconut Water (liquid From Coconuts)
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels