💪 Cereal Grains and Pasta — Highest Magnesium(per 100g)

Involved in over 300 enzymatic reactions. Important for muscle, nerve, and bone health. FDA Daily Value: 420mg.

#	Food	Category	Magnesium(mg)	% DV
🥇	Rice bran, crude	Cereal Grains and Pasta	781	186%
🥈	Wheat bran, crude	Cereal Grains and Pasta	611	146%
🥉	Chia seeds, dry, raw	Cereal Grains and Pasta	326.3	78%
4	Sorghum bran, white, unenriched, dry, raw	Cereal Grains and Pasta	273.5	65%
5	Buckwheat flour, whole-groat	Cereal Grains and Pasta	251	60%
6	Amaranth grain, uncooked	Cereal Grains and Pasta	248	59%
7	Wheat germ, crude	Cereal Grains and Pasta	239	57%
8	Oat bran, raw	Cereal Grains and Pasta	235	56%
9	Flour, amaranth	Cereal Grains and Pasta	232.7	55%
10	Buckwheat	Cereal Grains and Pasta	231	55%
11	Buckwheat groats, roasted, dry	Cereal Grains and Pasta	221	53%
12	Buckwheat, whole grain	Cereal Grains and Pasta	203	48%
13	Quinoa, uncooked	Cereal Grains and Pasta	197	47%
14	Teff, uncooked	Cereal Grains and Pasta	184	44%
15	Wild rice, raw	Cereal Grains and Pasta	177	42%
16	Oats (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	177	42%
17	Spaghetti, spinach, dry	Cereal Grains and Pasta	174	41%
18	Flour, buckwheat	Cereal Grains and Pasta	167.4	40%
19	Sorghum grain	Cereal Grains and Pasta	165	39%
20	Bulgur, dry	Cereal Grains and Pasta	164	39%
21	Flour, quinoa	Cereal Grains and Pasta	163.8	39%
22	Rye flour, dark	Cereal Grains and Pasta	160	38%
23	Triticale flour, whole-grain	Cereal Grains and Pasta	153	36%
24	Oat flour, partially debranned	Cereal Grains and Pasta	144	34%
25	Wheat, durum	Cereal Grains and Pasta	144	34%
26	Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	143	34%
27	Einkorn, grain, dry, raw	Cereal Grains and Pasta	140.4	33%
28	Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	137	33%
29	Flour, whole wheat, unenriched	Cereal Grains and Pasta	136	32%
30	Spelt, uncooked	Cereal Grains and Pasta	136	32%

1–30 of 222 foods

Other Nutrient Rankings

🥩 Protein 🩸 Iron 🦴 Calcium 🍊 Vitamin C 🌾 Dietary Fiber ⚡ Potassium 👁️ Vitamin A ☀️ Vitamin D 🔋 Thiamine (B1)🟡 Riboflavin (B2)🔥 Energy 🧈 Fat 🍚 Carbohydrates 🧂 Sodium 🦪 Zinc 🫀 Cholesterol 🌻 Vitamin E 🥬 Vitamin K 🥩 Vitamin B12