Foods high in magnesium

Sun Country Kretschmer Toasted Wheat Bran tops the list with 303 mg per 100 calories. The Daily Value for magnesium is 420 mg. Ranked from 12,427 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals303 mg
2. 2Sun Country Kretschmer Wheat Germ, regularBreakfast Cereals85.5 mg
3. 3Toasted wheat germ cereal, plainBreakfast Cereals83.8 mg
4. 4Familia cerealBreakfast Cereals81.7 mg
5. 5Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals73.1 mg
6. 6Quaker Quick Oats with Iron, dryBreakfast Cereals72.8 mg
7. 7Quaker Quick Oats, dryBreakfast Cereals72.8 mg
8. 8Post Bran Flakes cerealBreakfast Cereals69.8 mg
9. 9Quaker/Mother's Oat Bran, prepared with saltBreakfast Cereals69.8 mg
10. 10Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no saltBreakfast Cereals69.8 mg
11. 11Quaker Oat Bran cerealBreakfast Cereals66.2 mg
12. 12Uncle Sam CerealBreakfast Cereals59.5 mg
13. 13Incaparina dry mix, unpreparedBreakfast Cereals58 mg
14. 14Post Raisin Bran cerealBreakfast Cereals51.9 mg
15. 15Post Shredded Wheat n' Bran, spoon-sizeBreakfast Cereals51.3 mg
16. 16Quaker Shredded Wheat, baggedBreakfast Cereals49.4 mg
17. 17Ralston Enriched Wheat Bran FlakesBreakfast Cereals48.7 mg
18. 18Quaker Toasted Multigrain CrispsBreakfast Cereals45.2 mg
19. 19Quaker Whole Wheat Natural Cereal, dryBreakfast Cereals44.1 mg
20. 20Health Valley Fiber 7 FlakesBreakfast Cereals40.8 mg
21. 21Quaker Instant Oatmeal Organic, regularBreakfast Cereals40.3 mg
22. 22Fortified puffed wheat cerealBreakfast Cereals39.8 mg
23. 23Malt-O-Meal Raisin BranBreakfast Cereals39.8 mg
24. 24Post Shredded Wheat, original big biscuitBreakfast Cereals38.6 mg
25. 25Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals38.2 mg
26. 26Unenriched oats, cooked, saltedBreakfast Cereals38 mg
27. 27Oat cereal, regular and quick, cooked, no saltBreakfast Cereals38 mg
28. 28Post Shredded Wheat, original spoon-sizeBreakfast Cereals37.9 mg
29. 29Health Valley Oat Bran FlakesBreakfast Cereals37.6 mg
30. 30Mother's Toasted Oat Bran cerealBreakfast Cereals36.6 mg
31. 31Wheatena cereal, dryBreakfast Cereals36.4 mg
32. 32Oat cereal, regular and quick, unfortified, dryBreakfast Cereals36.4 mg
33. 33Quaker Puffed Wheat cerealBreakfast Cereals36.3 mg
34. 34Ralston Tasteeos cerealBreakfast Cereals36.2 mg
35. 35Quaker MultiGrain Oatmeal, prepared, no saltBreakfast Cereals36.1 mg
36. 36Quaker MultiGrain Oatmeal, prepared with saltBreakfast Cereals36.1 mg
37. 37Wheatena cereal, cookedBreakfast Cereals35.7 mg
38. 38Whole wheat hot natural cereal, dryBreakfast Cereals35.7 mg
39. 39Wheatena cereal, cooked, saltedBreakfast Cereals35.6 mg
40. 40Whole wheat hot cereal, cooked, saltedBreakfast Cereals35.5 mg
41. 41Cereals, whole wheat hot natural cereal, cooked with water, without saltBreakfast Cereals35.5 mg
42. 42Fortified instant plain oats, dryBreakfast Cereals35.4 mg
43. 43Quaker MultiGrain Oatmeal, dryBreakfast Cereals34.4 mg
44. 44Homemade granolaBreakfast Cereals34.4 mg
45. 45Post Grape-Nuts cerealBreakfast Cereals34.3 mg
46. 46Quaker Instant Oatmeal, weight control, cinnamonBreakfast Cereals33 mg
47. 47Quaker Weight Control Instant Oatmeal, banana breadBreakfast Cereals32.4 mg
48. 48Quaker Instant Oatmeal, Cinnamon Spice, reduced sugarBreakfast Cereals32.4 mg
49. 49Quaker Weight Control Instant Oatmeal, maple and brown sugarBreakfast Cereals32.1 mg
50. 50Barbara's Puffins, originalBreakfast Cereals32.1 mg
51. 51Quaker Real Medleys summer berry, dryBreakfast Cereals32 mg
52. 52Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals31.2 mg
53. 53Cheerios cerealBreakfast Cereals30.6 mg
54. 54Quaker Oatmeal Squares cerealBreakfast Cereals30.3 mg
55. 55Quaker Oatmeal Squares, Golden MapleBreakfast Cereals30.3 mg
56. 56Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals30.1 mg
57. 57Puffed milletBreakfast Cereals29.9 mg
58. 58Quaker Real Medleys oatmeal, peach almond, dryBreakfast Cereals29.7 mg
59. 59Quaker Instant Oatmeal Apple and Cinnamon, reduced sugarBreakfast Cereals29.1 mg
60. 60Quaker 100% Natural Granola cerealBreakfast Cereals28.7 mg
61. 61Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals28.2 mg
62. 62Quaker Mother's Cinnamon Oat CrunchBreakfast Cereals27.7 mg
63. 63Quaker Instant Oatmeal Fruit and Cream, reduced sugarBreakfast Cereals27.4 mg
64. 64Post Grape-Nuts FlakesBreakfast Cereals26.9 mg
65. 65Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals26.8 mg
66. 66Alpen cerealBreakfast Cereals26.7 mg
67. 67Quaker 100% Natural Granola with RaisinsBreakfast Cereals26.7 mg
68. 68Post Shredded Wheat, lightly frosted, spoon-sizeBreakfast Cereals26.4 mg
69. 69Quaker Oat Life plain cerealBreakfast Cereals26.2 mg
70. 70Quaker Real Medleys oatmeal, cherry pistachio, dryBreakfast Cereals26.1 mg
71. 71Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsBreakfast Cereals25.8 mg
72. 72Post Alpha-Bits cerealBreakfast Cereals25.4 mg
73. 73Quaker Real Medleys blueberry hazelnut, dryBreakfast Cereals25.4 mg
74. 74Quaker Natural Granola Apple Cranberry AlmondBreakfast Cereals25.4 mg
75. 75Post Great Grains Banana Nut CrunchBreakfast Cereals25.1 mg
76. 76Instant oat cereal, fortified, cinnamon spice, preparedBreakfast Cereals25 mg
77. 77Quaker Instant Oatmeal Banana Bread, dryBreakfast Cereals25 mg
78. 78Post Honey Nut Shredded Wheat cerealBreakfast Cereals24.9 mg
79. 79Fortified instant cinnamon spice oats, dryBreakfast Cereals24.9 mg
80. 80Quaker Instant Oatmeal Cinnamon Swirl, high fiberBreakfast Cereals24.9 mg
81. 81Weetabix whole grain cerealBreakfast Cereals24.8 mg
82. 82Quaker Instant Oatmeal, raisins, dates, walnutsBreakfast Cereals24.8 mg
83. 83Quaker Maple Brown Sugar Life CerealBreakfast Cereals24.4 mg
84. 84Post Great Grains Crunchy PecanBreakfast Cereals24.3 mg
85. 85Quaker Honey Graham Life CerealBreakfast Cereals24.1 mg
86. 86Quaker Oat Cinnamon Life cerealBreakfast Cereals24.1 mg
87. 87Quaker Instant Oatmeal, maple brown sugar, dryBreakfast Cereals23.9 mg
88. 88Malt-O-Meal Honey Nut ScootersBreakfast Cereals23.8 mg
89. 89Quaker Instant Oatmeal apples and cinnamonBreakfast Cereals23.8 mg
90. 90Mom's Best Honey Nut Toasty O'sBreakfast Cereals23.7 mg
91. 91Fortified instant oats, maple and brown sugar, dryBreakfast Cereals23.3 mg
92. 92Post Great Grains Cranberry Almond CrunchBreakfast Cereals23.2 mg
93. 93Quaker Instant Oatmeal Dinosaur Eggs, dryBreakfast Cereals23.2 mg
94. 94Post Great Grains Raisin Date PecanBreakfast Cereals23 mg
95. 95Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals22.8 mg
96. 96Quaker Instant Oatmeal, fruit and creamBreakfast Cereals22.2 mg
97. 97Quaker Real Medleys apple walnut, dryBreakfast Cereals22.1 mg
98. 98Instant oat cereal, fortified, raisin spice, preparedBreakfast Cereals21.6 mg
99. 99Quaker King Vitaman cerealBreakfast Cereals21.5 mg
100. 100Malt-O-Meal Blueberry Mini SpoonersBreakfast Cereals20.9 mg

Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.