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30 Grains and Pasta Highest in Magnesium

Ranked by a serving size.
400mg Magnesium = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Cooked Amaranth
    159.9mg (40% DV) in 1 cup
  2. Whole Grain Sorghum Flour
    148.8mg (37% DV) in 1 cup
  3. Millet Flour
    141.6mg (35% DV) in 1 cup
  4. Cooked Teff
    126mg (32% DV) in 1 cup
  5. Quinoa Cooked
    118.4mg (30% DV) in 1 cup
  6. Cooked Spelt
    95.1mg (24% DV) in 1 cup
  7. Cooked Oatbran
    87.6mg (22% DV) in 1 cup
  8. Cooked Brown Rice
    85.8mg (21% DV) in 1 cup
  9. Roasted Buckwheat Groats
    85.7mg (21% DV) in 1 cup
  10. Kamut Cooked
    82.6mg (21% DV) in 1 cup
  11. Cooked Long-Grain Brown Rice
    78.8mg (20% DV) in 1 cup
  12. Cooked Millet
    76.6mg (19% DV) in 1 cup
  13. Cooked Oatmeal
    63.2mg (16% DV) in 1 cup
  14. Whole Wheat Pasta
    63.2mg (16% DV) in 1 cup spaghetti not packed
  15. Bulgur
    58.2mg (15% DV) in 1 cup
  16. Rice Bran
    57.8mg (14% DV) in 1 tablespoon
  17. Cooked Wild Rice
    52.5mg (13% DV) in 1 cup
  18. Gluten Free Corn Noodles (Cooked)
    50.4mg (13% DV) in 1 cup
  19. Spinach Egg Noodles (Cooked)
    38.4mg (10% DV) in 1 cup
  20. Cooked Pearled Barley
    34.5mg (9% DV) in 1 cup
  21. Egg Noodles (Cooked)
    33.6mg (8% DV) in 1 cup
  22. Canned Hominy
    26.4mg (7% DV) in 1 cup
  23. Cooked Pasta (Unenriched)
    22.3mg (6% DV) in 1 cup spaghetti not packed
  24. Cooked Long-Grain White Rice
    19mg (5% DV) in 1 cup
  25. Cooked Couscous
    12.6mg (3% DV) in 1 cup, cooked
  26. Yellow Cornmeal (Grits)
    11.7mg (3% DV) in 1 cup
  27. Japanese Soba Noodles (Buckwheat)
    10.3mg (3% DV) in 1 cup
  28. Rice Noodles (Cooked)
    5.3mg (1% DV) in 1 cup
  29. Cornstarch
    3.8mg (1% DV) in 1 cup
  30. Cooked Japanese Somen
    3.5mg (1% DV) in 1 cup

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.