Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Grains and Pasta Highest in Magnesium

34 results
Name
Magnesium
Data source
+ 1
Uncooked Buckwheat (Buckwheat) 1 cup
392.7mg (94% DV)
Standard Release (Common)
+ 2
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
276.1mg (66% DV)
Standard Release (Common)
+ 3
Raw Oat Bran (Oat bran, raw) 1 cup
220.9mg (53% DV)
Standard Release (Common)
+ 4
Cooked Amaranth (Amaranth grain, cooked) 1 cup
159.9mg (38% DV)
Standard Release (Common)
+ 5
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
154.9mg (37% DV)
Standard Release (Common)
+ 6
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
154.9mg (37% DV)
Standard Release (Common)
+ 7
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
148.8mg (35% DV)
Standard Release (Common)
+ 8
Cooked Teff (Teff, cooked) 1 cup
126mg (30% DV)
Standard Release (Common)
+ 9
Quinoa, cooked 1 cup
118.4mg (28% DV)
Standard Release (Common)
+ 10
Cooked Spelt (Spelt, cooked) 1 cup
95.1mg (23% DV)
Standard Release (Common)
+ 11
Cooked Oat Bran (Oat bran, cooked) 1 cup
87.6mg (21% DV)
Standard Release (Common)
+ 12
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
85.8mg (20% DV)
Standard Release (Common)
+ 13
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
85.7mg (20% DV)
Standard Release (Common)
+ 14
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
82.6mg (20% DV)
Standard Release (Common)
+ 15
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
78.8mg (19% DV)
Standard Release (Common)
+ 16
Cooked Millet (Millet, cooked) 1 cup
76.6mg (18% DV)
Standard Release (Common)
+ 17
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
63.2mg (15% DV)
Standard Release (Common)
+ 18
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
63.2mg (15% DV)
Standard Release (Common)
+ 19
Cooked Bulgur (Bulgur, cooked) 1 cup
58.2mg (14% DV)
Standard Release (Common)
+ 20
Rice Bran (Rice bran, crude) 1 tablespoon
57.8mg (14% DV)
Standard Release (Common)
+ 21
Cooked Wild Rice (Wild rice, cooked) 1 cup
52.5mg (12% DV)
Standard Release (Common)
+ 22
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
50.4mg (12% DV)
Standard Release (Common)
+ 23
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
38.4mg (9% DV)
Standard Release (Common)
+ 24
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
34.5mg (8% DV)
Standard Release (Common)
+ 25
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
33.6mg (8% DV)
Standard Release (Common)
+ 26
Hominy, canned, white 1 cup
26.4mg (6% DV)
Standard Release (Common)
+ 27
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
24.2mg (6% DV)
Standard Release (Common)
+ 28
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
22.3mg (5% DV)
Standard Release (Common)
+ 29
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
19mg (5% DV)
Standard Release (Common)
+ 30
Couscous, cooked 1 cup, cooked
12.6mg (3% DV)
Standard Release (Common)
+ 31
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup
11.7mg (3% DV)
Standard Release (Common)
+ 32
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
10.3mg (2% DV)
Standard Release (Common)
+ 33
Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup
5.3mg (1% DV)
Standard Release (Common)
+ 34
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
3.5mg (1% DV)
Standard Release (Common)