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Nutrient Ranking Tool

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34 Grains and Pasta Highest in Magnesium

Ranked by a Common Serving Size
420mg Magnesium = 100% DV
  1. Buckwheat (Uncooked)
    392.7mg (94% DV) in 1 cup
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  2. Uncooked Oats
    276.1mg (66% DV) in 1 cup
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  3. Oat Bran
    220.9mg (53% DV) in 1 cup
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  4. Cooked Amaranth
    159.9mg (38% DV) in 1 cup
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  5. Uncooked Yellow Cornmeal
    154.9mg (37% DV) in 1 cup
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  6. Uncooked Whole-Grain Cornmeal
    154.9mg (37% DV) in 1 cup
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  7. Whole Grain Sorghum Flour
    148.8mg (35% DV) in 1 cup
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  8. Cooked Teff
    126mg (30% DV) in 1 cup
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  9. Quinoa Cooked
    118.4mg (28% DV) in 1 cup
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  10. Cooked Spelt
    95.1mg (23% DV) in 1 cup
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  11. Cooked Oat Bran
    87.6mg (21% DV) in 1 cup
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  12. Cooked Brown Rice
    85.8mg (20% DV) in 1 cup
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  13. Roasted Buckwheat Groats
    85.7mg (20% DV) in 1 cup
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  14. Kamut Cooked
    82.6mg (20% DV) in 1 cup
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  15. Brown Rice
    78.8mg (19% DV) in 1 cup
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  16. Cooked Millet
    76.6mg (18% DV) in 1 cup
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  17. Cooked Oatmeal
    63.2mg (15% DV) in 1 cup
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  18. Whole Wheat Pasta
    63.2mg (15% DV) in 1 cup spaghetti not packed
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  19. Cooked Bulgur
    58.2mg (14% DV) in 1 cup
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  20. Rice Bran
    57.8mg (14% DV) in 1 tablespoon
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  21. Cooked Wild Rice
    52.5mg (12% DV) in 1 cup
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  22. Gluten Free Corn Noodles (Cooked)
    50.4mg (12% DV) in 1 cup
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  23. Spinach Egg Noodles (Cooked)
    38.4mg (9% DV) in 1 cup
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  24. Cooked Pearled Barley
    34.5mg (8% DV) in 1 cup
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  25. Egg Noodles (Cooked)
    33.6mg (8% DV) in 1 cup
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  26. Canned Hominy
    26.4mg (6% DV) in 1 cup
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  27. Medium Grain White Rice
    24.2mg (6% DV) in 1 cup
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  28. Cooked Pasta (Unenriched)
    22.3mg (5% DV) in 1 cup spaghetti not packed
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  29. White Rice
    19mg (5% DV) in 1 cup
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  30. Cooked Couscous
    12.6mg (3% DV) in 1 cup, cooked
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  31. Yellow Cornmeal (Grits)
    11.7mg (3% DV) in 1 cup
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  32. Japanese Soba Noodles (Buckwheat)
    10.3mg (2% DV) in 1 cup
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  33. Rice Noodles (Cooked)
    5.3mg (1% DV) in 1 cup
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  34. Cooked Japanese Somen
    3.5mg (1% DV) in 1 cup
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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