Wheat BranCrude Wheat Bran00.730.8193.031.8NA1100002.072.64849
Rice BranCrude Rice Bran02.60.2732.373.86NA600004.671.8741
Cooked Oat BranOat bran, cooked01.20.261.081.630.19NA45000NANA300
Oat BranRaw Oat Bran01.430.271.141.80.2NA63.40001.233.9287
Buckwheat FlourWhole-groat Buckwheat Flour00.370.175.50.390.5213.548.40000.296.27225
BuckwheatBuckwheat00.0880.376.141.080.1816.326.2000NANA202
Raw AmaranthUncooked Amaranth Grain00.0940.160.751.20.48NA66.303.400.960201
Wheat GermCrude Wheat Germ01.570.425.681.91.1NA234000NANA199
Roasted BuckwheatRoasted Buckwheat Groats00.190.234.451.070.31NA36.4000NANA192
Boiled BuckwheatCooked Buckwheat Groats00.130.133.071.170.25NA45.70000.296.2166
Raw QuinoaQuinoa, uncooked0.820.290.261.240.630.4NA1500NA020161
Cooked QuinoaQuinoa, cooked00.270.281.03NA0.31NA1050001.580160
SorghumSorghum Grain00.30.0883.360.330.4NA18.20000.46NA150
TeffRaw Teff00.320.222.750.770.39NANANANANA0.0651.55150
Wild RiceRaw Wild Rice0.840.0970.225.660.90.33NA800000.691.6149
Cooked TeffTeff, cooked00.540.0982.7NA0.29NA53.50NANANANA149
Dark Rye FlourRye flour, dark0.920.290.233.941.350.41NA30.50002.525.45148
BulgurDry Bulgur00.20.14.50.910.3NA23.70000.0531.67144
Cooked Spinach SpaghettiSpaghetti, spinach, cooked18.50.220.243.530.420.22NA27.7000NANA143
Spinach Spaghetti Dry Spinach Spaghetti 18.50.30.163.670.980.26NA38.70000.6122140
OatsOats00.590.110.741.040.0921743000NANA137
Durum WheatWheat, durum00.370.115.960.830.37NA38000NANA127
Wheat SproutsSprouted Wheat00.340.234.681.430.4NA57.603.940NANA124
Whole Wheat FlourWhole-grain Wheat Flour00.440.154.370.530.36NA390000.631.68121
Raw SpeltUncooked Spelt00.320.16.070.950.29.234000NA0.73.2121
Brown RiceRaw Medium-grain Brown Rice00.340.0363.571.230.42NA16.6000NANA119
Cooked Brown RiceCooked Medium-grain Brown Rice00.270.0323.561.050.4NA10.7000NANA118
TriticaleTriticale00.370.121.281.180.12NA650000.8NA116
Cooked SpeltSpelt, cooked00.240.0716.07NA0.19NA30.700NA0.61NA116
Boiled BulgurCooked Bulgur00.210.13.61.240.3NA650000.0361.8116
Hard Red Spring WheatWheat, hard red spring00.460.15.20.850.31NA39.20000.921.73113
Hulled BarleyBarley, hulled0.850.550.243.90.240.27NA160000.481.86113
Cooked MilletMillet, cooked00.270.213.350.430.27NA480000.050.76111
Whole Wheat PastaDry Whole-Wheat PastaNA0.350.197.40.740.24NA590NA00.391.2109
Cooked KamutCooked Khorasan WheatNA0.220.0685.24NA0.16NA250NANA0.55NA109
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.310.26.30.540.19NA42.30000.461.2109
Oat FlourPartially Debranned Oat Flour00.510.0931.10.150.093NA23.80000.522.38107
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.270.174.830.910.17NA25.3NA000.481.7106
CornmealWhole-grain Yellow Cornmeal9.10.320.1730.350.25NA20.70000.350.25105
CornYellow Corn Grain 9.040.320.1730.350.51NA15.60000.40.25104
Whole Sorghum FlourWhole-grain Sorghum Flour00.270.0513.760.450.27NA21NA0.67NA0.425.35103
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7.560.190.0732.040.410.17NA2100NANANA100
RyeRye grain0.890.280.223.81.30.26NA33.70000.755.2498
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.430.176.250.930.3NA220000.410.4995
Cooked Wild RiceWild rice, cooked00.150.263.820.460.4NA77.20000.711.595
Long-grain Brown RiceRaw Long-grain Brown Rice00.440.0785.30.870.394.08190000.490.4995
Millet FlourMillet flourNA0.320.0574.7310.29NA33NA0NA0.0860.6393
Brown Rice FlourRice flour, brownNA0.370.0665.241.30.61NA13.20000.5NA93
MilletRaw Millet00.330.233.750.670.39.0567.50000.040.7190
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.310.166.60.660.23NA49NANANA0.140.7586
Corn BranCrude Corn Bran5.360.0130.133.660.850.2NA5.360000.560.485.7
Cooked Corn PastaCooked Corn Gluten-free Pasta7.140.130.0551.320.30.14NA14.300NANANA85.7
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.30.195.450.430.18NA37.7NANANA0.19NA85
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.430.122.870.850.21NA53.6000NANA85
Barley flourBarley flour or meal00.320.0995.450.130.347.56.960000.51.983.5
Hard white WheatWheat, hard white00.340.0953.840.840.32NA33.30000.891.6781.6
Barley Malt flourBarley malt flour0.830.260.264.70.480.54NA31.600.500.471.8380.6
Soft White WheatWheat, soft white00.360.0944.20.750.33NA360000.891.6879.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.140.20.0661.580.550.31NA20.80000.350.2577.3
Raw Pearled BarleyBarley, pearled, raw0.850.160.0973.920.240.22NA19.60000.0171.8867.3
White Canned HominyHominy, canned, white00.0130.0250.140.640.021NA4.1701.2500.210.8366.7
Yellow Canned HominyHominy, canned, yellowNA0.0130.0250.140.640.021NA4.17000NANA66.7
Medium Rye flourRye flour, medium00.250.0981.50.420.23NA29.20001.235.0754
Pearled BarleyCooked Pearled Barley00.20.155.030.330.28NA390000.0241.9553.7
Dry PastaDry Unenriched Pasta00.0730.0491.370.350.11NA14.60000.0890.08143
Enriched SemolinaSemolina, enriched00.680.4850.480.086NA1530000.22NA39
SemolinaSemolina, unenriched00.230.0672.760.480.086NA60000NANA39
Dry CouscousCouscous, dry00.130.0622.80.990.088NA16000NANA35
Cooked PastaPasta, cooked, unenriched, without added salt00.0380.0380.760.210.093NA13.30000.11034
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.440.363.250.360.068NA10400NANANA34
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.0460.0370.920.950.12NA4.6000NANA30
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.390.0374.230.950.12NA134000NANA30
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.480.044.241.10.12NA1930000.092NA29
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.0580.041.331.10.12NA7.5000NANA29
Rice FlourUnenriched White Rice Flour00.110.0172.120.670.36NA3.280000.09028.7
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.380.033.40.90.21NA1340000.092027.7
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0460.030.920.90.21NA6.920000.092027.7
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.280.0791.550.710.12NA21.2000NANA27.3
Light Rye FlourRye flour, light00.280.0760.670.560.2NA19.30000.74.9627
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.0850.0220.740.410.042NA11.8000NANA23.6
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.520.0465.630.790.38NA1980000.024022
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.180.0465.630.790.38NA7.30000.024022
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.480.044.050.540.36NA2060000.0240.0821.7
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.180.044.050.540.36NA6.40000.0240.0821.7
Cooked CouscousCouscous, cooked00.170.0722.630.990.14NA400000.350.2721.4
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.470.043.450.830.13NA1900000.090.08220.5
RiceRaw Regular Long-grain White Rice00.0580.041.30.830.1306.580000.090.08220.5
SeitanVital wheat gluten000000NA00000020.3
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.470.043.451.10.14NA194000NANA19.3
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.0590.041.341.10.14NA5.03000NANA19.3
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.150.0451.740.670.087NA5.68000NANA18.6
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.0460.0370.920.920.14NA4.6000NANA18.5
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.380.0373.450.920.14NA136000NANA18.5
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour6.70.0840.130.40.230.062NA6.70000018.4
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour00.650.414.870.360.036NA1510000.190.2518
Wheat FlourUnenriched All-purpose White Wheat Flour00.0990.0331.030.360.036NA21.40000.0490.2518
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.0620.040.90.660.08NA3.10000.12015.5
Chow MeinChow Mein Chinese Noodles00.360.253NA0.027NA79.60000.533.3812
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.180.0194.20.140.12NA1690000.024012
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.110.0641.450.20.016NA9.80001.93.6312
Vitamins in Top 100 Cereals with the highest Magnesium content per 300 kcal
In the above table you can find and compare the amount of vitamins in all cereals , sorted by most amount of Magnesium per 300 calories.
Top 5 cereals with most amount of magnesium per 300 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Cooked Oat Bran
- Raw Oat Bran
- Whole-groat Buckwheat Flour