Wheat BranCrude Wheat Bran01.21.3431.45.053NA1830003.454.41414
Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.831236
Cooked Oat BranOat bran, cooked020.431.82.70.31NA75000NANA500
Oat BranRaw Oat Bran02.380.451.93.030.34NA1060002.056.5478
Buckwheat FlourWhole-groat Buckwheat Flour00.620.289.180.660.8722.580.60000.4810.4375
BuckwheatBuckwheat00.150.6210.21.80.312743.7000NANA337
Raw AmaranthUncooked Amaranth Grain00.160.271.241.970.8NA11105.6601.60334
Wheat GermCrude Wheat Germ02.60.699.463.141.8NA390000NANA332
Roasted BuckwheatRoasted Buckwheat Groats00.320.397.421.780.51NA60.7000NANA319
Boiled BuckwheatCooked Buckwheat Groats00.220.215.11.950.42NA760000.4910.3277
Raw QuinoaQuinoa, uncooked1.360.490.432.071.050.66NA2500NA03.30268
Cooked QuinoaQuinoa, cooked00.450.461.7NA0.51NA1750002.630267
SorghumSorghum Grain00.50.155.60.560.67NA30.40000.76NA251
TeffRaw Teff00.530.374.61.30.66NANANANANA0.112.6251
Wild RiceRaw Wild Rice1.40.160.379.431.50.55NA1330001.152.66248
Cooked TeffTeff, cooked00.910.164.5NA0.48NA890NANANANA248
Dark Rye FlourRye flour, dark1.540.490.396.572.250.68NA50.80004.29.08246
BulgurDry Bulgur00.340.177.481.520.5NA39.50000.0882.78240
Cooked Spinach SpaghettiSpaghetti, spinach, cooked30.80.370.45.90.70.37NA46000NANA238
Spinach Spaghetti Dry Spinach Spaghetti 310.50.266.11.630.43NA64.50000.99204234
OatsOats00.980.181.241.740.152872000NANA228
Durum WheatWheat, durum00.620.189.941.380.62NA63.4000NANA212
Wheat SproutsSprouted Wheat00.570.397.82.40.67NA9606.570NANA207
Whole Wheat FlourWhole-grain Wheat Flour00.740.247.30.890.6NA64.70001.042.8201
Raw SpeltUncooked Spelt00.540.17101.60.3415.466.600NA1.175.33201
Brown RiceRaw Medium-grain Brown Rice00.570.0595.952.060.7NA27.6000NANA198
Cooked Brown RiceCooked Medium-grain Brown Rice00.460.0545.941.750.67NA18000NANA196
TriticaleTriticale00.620.22.131.960.21NA1090001.34NA193
Cooked SpeltSpelt, cooked00.410.1210NA0.31NA5100NA1.02NA193
Boiled BulgurCooked Bulgur00.340.176.022.070.5NA1080000.063193
Hard Red Spring WheatWheat, hard red spring00.770.178.681.420.51NA65.30001.532.9188
Hulled BarleyBarley, hulled1.40.910.46.50.40.45NA270000.813.1188
Cooked MilletMillet, cooked00.450.345.60.720.45NA800000.0841.26185
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.240.4NA980NA00.652182
Cooked KamutCooked Khorasan WheatNA0.360.118.73NA0.27NA41.70NANA0.91NA182
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.520.3310.50.90.31NA70.50000.772181
Oat FlourPartially Debranned Oat Flour00.860.151.820.250.15NA39.60000.873.96178
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.450.288.051.520.29NA42NA000.82.86176
CornmealWhole-grain Yellow Cornmeal150.530.2850.590.42NA34.50000.580.41175
CornYellow Corn Grain 150.530.284.970.580.85NA260000.670.41174
Whole Sorghum FlourWhole-grain Sorghum Flour00.460.0856.260.750.45NA35NA1.1NA0.78.9171
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.60.320.123.40.680.29NA3500NANANA167
RyeRye grain1.480.470.376.32.160.43NA56.20001.268.73163
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.720.2810.41.540.5NA36.60000.690.81159
Cooked Wild RiceWild rice, cooked00.260.436.370.760.67NA1290001.22.48158
Long-grain Brown RiceRaw Long-grain Brown Rice00.740.138.851.440.656.831.30000.820.82158
Millet FlourMillet flourNA0.540.0967.881.660.49NA55NA0NA0.141.05156
Brown Rice FlourRice flour, brownNA0.610.118.732.21NA220000.83NA154
MilletRaw Millet00.560.386.241.120.51151120000.0661.2151
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.510.27111.10.39NA81.5NANANA0.231.24144
Corn BranCrude Corn Bran8.930.0220.226.11.40.34NA8.930000.940.67143
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA143
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.490.329.080.720.31NA63NANANA0.31NA142
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.710.194.781.40.36NA89.3000NANA141
Barley flourBarley flour or meal00.540.179.10.210.5712.511.60000.833.2139
Hard white WheatWheat, hard white00.570.166.41.40.54NA55.60001.482.78136
Barley Malt flourBarley malt flour1.40.430.437.80.80.91NA52.600.8300.793.05134
Soft White WheatWheat, soft white00.60.1671.250.56NA60.30001.52.8132
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.20.340.112.630.910.51NA34.60000.580.42129
Raw Pearled BarleyBarley, pearled, raw1.420.270.166.540.40.37NA32.70000.0283.13112
White Canned HominyHominy, canned, white00.0210.0420.231.070.035NA6.9402.100.351.4111
Yellow Canned HominyHominy, canned, yellowNA0.0210.0420.231.070.035NA6.94000NANA111
Medium Rye flourRye flour, medium00.410.162.470.70.38NA48.70002.058.4590
Pearled BarleyCooked Pearled Barley00.340.258.40.550.47NA650000.0413.2589.4
Dry PastaDry Unenriched Pasta00.120.0812.30.580.19NA24.30000.150.1371.4
Enriched SemolinaSemolina, enriched01.130.798.30.810.14NA2540000.36NA65.3
SemolinaSemolina, unenriched00.390.114.60.810.14NA100000NANA65.3
Dry CouscousCouscous, dry00.220.14.641.650.15NA26.6000NANA58.5
Cooked PastaPasta, cooked, unenriched, without added salt00.0630.0631.270.350.16NA220000.19057
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.730.65.40.60.11NA17300NANANA56.5
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.0770.0621.541.60.19NA7.7000NANA50
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.640.0627.061.60.19NA223000NANA50
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.80.0677.071.860.2NA3210000.15NA48.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.0970.0672.221.860.2NA12.5000NANA48.6
Rice FlourUnenriched White Rice Flour00.190.0293.541.10.6NA5.460000.15048
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.630.055.681.50.36NA2230000.15046
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0770.051.541.50.36NA11.50000.15046
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.470.132.581.20.2NA35.4000NANA45.5
Light Rye FlourRye flour, light00.460.131.120.930.33NA32.20001.168.2645
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.140.0371.230.690.07NA19.7000NANA39.3
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.860.0779.41.30.63NA3290000.041036.6
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.30.0779.41.30.63NA120000.041036.6
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.810.0676.750.90.6NA3440000.040.1336
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.30.0676.750.90.6NA10.70000.040.1336
Cooked CouscousCouscous, cooked00.280.124.41.660.23NA670000.580.4535.7
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.790.0675.741.40.22NA3160000.150.1434.2
RiceRaw Regular Long-grain White Rice00.0960.0672.21.40.220110000.150.1434.2
SeitanVital wheat gluten000000NA00000033.8
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.790.0675.741.80.24NA323000NANA32
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.0980.0672.231.80.24NA8.38000NANA32
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.240.0742.91.10.14NA9.46000NANA31
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.0770.0621.541.530.23NA7.7000NANA30.8
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.630.0625.741.530.23NA227000NANA30.8
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour110.140.220.670.390.1NA110000030.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour01.080.688.10.60.06NA2510000.320.4130.2
Wheat FlourUnenriched All-purpose White Wheat Flour00.160.0551.70.60.06NA35.70000.0820.4130.2
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.10.0671.51.10.13NA5.150000.21025.8
Chow MeinChow Mein Chinese Noodles00.60.425NA0.046NA1330000.885.6320
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.30.03270.230.2NA2820000.04020
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.190.112.40.340.026NA16.30003.166.0520
Vitamins in Top 100 Cereals with the highest Magnesium content per 500 kcal
In the above table you can find and compare the amount of vitamins in all cereals , sorted by most amount of Magnesium per 500 calories.
Top 5 cereals with most amount of magnesium per 500 calories are:
- Crude Wheat Bran
- Crude Rice Bran
- Cooked Oat Bran
- Raw Oat Bran
- Whole-groat Buckwheat Flour