Dried BeechnutsNuts, beechnuts, dried17.48.70.990.33.205.8NANANANANA1.080
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn1300.70.130.0530.28023NANANANA3.93.431.3
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared38.85.471.760.0580.99012NANANANA0.71.225.43
Laver SeaweedRaw Laver Seaweed2860.80.170.0030.011014.61.4NANANA0.8616.65.7
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed86.210.21.370.664.4203.641.870.930.9401.550.676.9
Sauteed Yellow OnionsOnions, yellow, sauteed81.38.81.20.543.9NA6.4NA1.21.70.661.40.777.3
Hearts Of PalmRaw Hearts Of Palm870.170.040.0110.066022.315NANANA1.32.358.7
Frozen Potato PuffsFrozen Potato Puffs, Unprepared564.90.80.131.630140.1600.090.0731.31.19
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed759.61.170.583.704.943.21.741.440.0451.350.789.02
CoconutRaw Coconut Meat28.29.468.400.104.31.76NANANA2.540.949.04
Canned Chinese Waterchestnuts with LiquidsCanned Chinese Waterchestnuts Solids and Liquids2000.120.0320.0120.038024.64.9NANANA51.7610
Bamboo ShootsRaw Bamboo Shoots3701.10.260.0740.42019.311NANANA8.159.6311
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids930.30.0640.020.11023.55.3NANANA2.781.211
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt1220.0980.0220.0070.037024.4NANANANANA2.112
Cooked Tree FernCooked Tree Fern no Salt2500.180.0230.0450.035027.5NANANANA9.250.7312.5
CassavaRaw Cassava62.50.180.0460.0110.02023.81.06NANANA1.130.8513
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids1120.220.0460.0150.08023.517.3NANANA2.81.114.6
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled471.060.20.0450.37021.4NANANANA3.81.1415
Peeled European ChestnutsPeeled Raw European Chestnuts510.640.120.0270.22022.5NANANANANA0.8315.3
Roasted Macadamia NutsDry Roasted Macadamia Nuts1410.61.660.0270.1801.860.580.010.010.561.11.116.4
GarlicRaw Garlic670.340.060.0130.150220.67NANANA1.44.2716.8
Cooked Frozen PotatoesBoiled and Drained Frozen Potatoes1540.20.0520.020.065022.3NANANANA2.153.0517
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids1562.230.340.0311.03020.36.420.270.415.642.663.417
PecansPecans nuts14.510.40.890.143020.570.0060.0060.561.41.3317.5
YamRaw Yam84.70.140.0310.010.054023.60.42NANANA3.471.317.8
Hawaii Mountain YamRaw Hawaii Mountain Yam1490.150.0330.010.057024.30.46NANANA3.73218
Macadamia NutsRaw Macadamia Nuts1410.61.680.0290.1801.920.640.010.010.621.21.118
Roasted PecansDry Roasted Pecans1410.50.880.142.7601.90.570.0060.0060.561.321.3418.6
Stewed TomatoesStewed Ripe Red Tomatoes1273.40.660.0481.06016.5NANANANA2.152.519
Canned Green Chili PeppersPeppers, chili, green, canned4761.30.130.0290.69022NANANANA8.13.4319
Roasted PistachiosDry Roasted Pistachio Nuts17.580.990.0372.304.941.350.0380.0441.241.83.719
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids1491.820.370.0270.72021.46.630.270.425.8233.419.4
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids1491.820.370.0270.72021.46.630.270.425.8233.419.4
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled26.71.20.220.050.42020.7NANANANA3.131.719.8
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener5000.50.190.0250.150240000131.6520
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack1350.570.0880.0080.260258.23NANANA1.622.3520.3
Canned Grape LeavesGrape leaves, canned1452.860.451.220.21017NANANANA14.36.220.3
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1000.120.0250.0070.042023.49.17NANANA1.81.721
Canned Bamboo ShootsCanned Bamboo Shoots, Solids5262.10.480.140.790179.95NANANA7.379.0521
Cooked TaroCooked Taro no Salt70.40.0770.0160.010.023024.40.35NANANA3.60.3721
EppawRaw Eppaw66.71.2NANANA021NANANANANA3.0721.3
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions3570.360.0570.0070.13023.510.4NANANA6.432.7521.4
Pistachio NutsRaw Pistachio Nuts188.11.050.0522.504.851.370.0430.0571.231.93.621.6
Canned Straw MushroomsCanned Straw Mushrooms, Solids3132.130.280.0060.81014.5NANANANA7.81222
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved88.51.260.130.0120.40232.970.230.382.362.33.222
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt178.560.90.0125.6304.140.47NANANA1.93.3222
Chinese WaterchestnutsRaw Chinese Waterchestnuts1030.10.0270.010.033024.74.95NANANA3.11.4422.7
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1040.190.0410.0140.07023NANANANA1.771.823
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids1540.120.020.0030.04202517NANANA1.231.2323
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt2560.180.0360.0460.028025.8NANANANANA3.1523
Garlic PowderGarlic Powder Spices30.20.220.0750.0040.0430220.730.0940.0210.622.7523.3
Jerusalem-artichokesRaw Jerusalem-artichokes1370.014000.00102413NANANA2.22.7423.3
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added1390.580.090.0080.270253.07NANANA1.672.423.6
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added1390.580.090.0080.270254.50.320.323.71.672.423.6
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack1390.580.090.0080.270254.50.320.323.71.672.423.6
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin1320.180.04100.08023.37.550.570.711.93.31.823.7
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared3450.340.0590.0070.13023.5NANANANA6.22.7224
WalnutsEnglish Walnuts15.39.970.941.45.8202.10.40.0140.0120.371.022.3324
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack1100.220.0450.0140.078023.25.5NANANA1.981.824
Ground CinnamonGround Cinnamon Spices40.50.50.140.0040.018032.60.880.450.420.00821.51.624.3
Yautia Raw Yautia 1020.410.084NANA024NANANANA1.531.524.5
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared1750.180.0370.0460.028025.34.96NANANA2.33.124.6
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids1641.260.130.0110.37022.76.80.280.4362.83.224.6
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids1641.260.130.0110.37022.76.80.280.4362.83.224.6
Canned Green PeasCanned Green Peas Solids1450.510.090.0450.19018.26.030.190.165.555.946.424.6
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash1080.960.180.0720.39021.52.38NANANA4.44.6324.7
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots8331.830.430.130.69016NANANANA8.3312.825
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And LiquidsCorn, sweet, white, canned, whole kernel, no salt added, solids and liquids1560.780.120.0110.35024NANANANA1.13.0525
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And LiquidsCorn, sweet, white, canned, whole kernel, regular pack, solids and liquids1560.780.120.0110.35024NANANANA2.663.0525
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt1790.390.0890.0050.055025.76.86NANANA3.752.825
Boiled OnionsBoiled and Drained Onions2270.430.070.0090.1602310.83.274.982.53.23.125
OnionsRaw Onions2500.250.110.010.033023.410.63.234.932.484.252.7525
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt1150.110.030.0110.0370231.050.330.390.222.072.1525.3
Microwaved PotatoesWhole Microwaved Potatoes950.0950.0250.010.03023NANANANA2.22.3225.7
Frozen SuccotashFrozen Succotash, Unprepared1080.960.180.0720.39021.4NANANANA4.34.6326
HazelnutsNuts, hazelnuts or filberts169.670.710.0141.2502.660.690.0110.0110.671.542.426
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids1370.0820.0120.0030.025025NANANANA3.421.1526
Canned PimentoPimento, canned4351.30.20.0650.6302211.8NANANA8.264.826
HickorynutsDried Hickorynuts15.29.81.070.163.1402.78NANANANA0.971.9426.3
Onions FlakesDry Onions Flakes28.70.130.0220.0030.04902410.7NANANA2.642.5626.4
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids1471.180.210.10.45016.74.40.0740.253.827.26.5726.5
Boiled SalsifyBoiled and Drained Salsify1470.250.060.0160.094022.64.26NANANA4.56426.5
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts15.59.660.70.0091.302.720.760.0110.0110.741.462.3326.8
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn1041.560.210.0190.610224.730.820.882.852.53.5527
Sun-dried Chile PeppersSun-dried Hot Chile Peppers311.80.250.0070.94021.612.7NANANA8.863.2727
Canned Hot Pickled PeppersPeppers, hot pickled, canned4551.80.280.140.51020.77.274.233.050123.6427.3
SalsifyRaw Salsify1220.24NANANA022.7NANANANA4.024.0228
Sweet OnionsRaw Sweet Onions3130.25NANANA023.615.76.37.062.252.82.528
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas1280.350.0630.0310.13018.35.640.170.145.25.776.628.2
Boiled CarrotsBoiled and Drained Carrots2860.510.0860.0030.25023.59.861.031.147.78.572.1728.6
Cooked Frozen OnionsBoiled and Drained Frozen Onions3570.180.0320.0040.06802410.4NANANA52.5428.6
Frozen Whole OnionsFrozen Whole Onions, Unprepared2860.170.0310.0030.06902411NANANA4.862.5428.6
Cooked Frozen Peas And OnionsBoiled and Drained Frozen Peas And Onions2220.440.080.0360.170198.38NANANA4.95.6429
Boiled Yambean Boiled and Drained Yambean 2630.24NANANA023.2NANANANANA1.929
Sweet PotatoRaw Sweet Potato1160.0580.0210.0010.015023.44.860.811.12.933.51.8329
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added1270.630.0970.0090.29024.6NANANANA2.533.0529
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack1270.630.0970.0090.29024.6NANANANA2.533.0529
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added1270.630.0970.0090.29024.67.080.290.446.22.533.0529
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack1270.630.0970.0090.29024.67.080.290.446.22.533.0529
Russet PotatoesRaw Whole Russet Potatoes1270.10.0330.0130.0410230.780.290.320.161.652.729
Macronutrients in Top 100 Whole Vegetables, Spices & Nuts with the lowest Magnesium content per 100 kcal
In the above table you can find and compare the amount of macronutrients in whole vegetables, spices & nuts , sorted by least amount of Magnesium per 100 calories.
Top 5 whole vegetables, spices & nuts with least amount of magnesium per 100 calories are:
- Dried Beechnuts
- Canned Succotash, (corn And Limas), With Cream Style Corn
- Frozen Par Fried Breaded Onion Rings, Unprepared
- Raw Laver Seaweed
- Sauteed Green Sweet Peppers