Foods high in magnesium

Familia cereal tops the list with 387 mg per serving. 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.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Familia cerealBreakfast Cereals · 1 cup (122 g)387 mg92% DV
  2. 2Toasted wheat germ cereal, plainBreakfast Cereals · 1 cup (113 g)362 mg86% DV
  3. 3Incaparina dry mix, unpreparedBreakfast Cereals · 1 cup (128 g)282 mg67% DV
  4. 4Homemade granolaBreakfast Cereals · 1 cup (122 g)205 mg49% DV
  5. 5Whole wheat hot natural cereal, dryBreakfast Cereals · 1 cup (94 g)115 mg27% DV
  6. 6Uncle Sam CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)113 mg27% DV
  7. 7Oat cereal, regular and quick, unfortified, dryBreakfast Cereals · 1 cup (81 g)112 mg27% DV
  8. 8Quaker Shredded Wheat, baggedBreakfast Cereals · 3 biscuits (1 NLEA serving) (63 g)108 mg26% DV
  9. 9Quaker Quick Oats with Iron, dryBreakfast Cereals · 0.5 cup (40 g)108 mg26% DV
  10. 10Quaker Quick Oats, dryBreakfast Cereals · 0.5 cup (40 g)108 mg26% DV
  11. 11Post Shredded Wheat n' Bran, spoon-sizeBreakfast Cereals · 1.25 cup (1 NLEA serving) (59 g)103 mg24% DV
  12. 12Post Raisin Bran cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)99.1 mg24% DV
  13. 13Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals · 0.25 cup (1 NLEA serving) (16 g)97 mg23% DV
  14. 14Quaker Oat Bran cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (40 g)96.4 mg23% DV
  15. 15Quaker Toasted Multigrain CrispsBreakfast Cereals · 1.25 cup (1 NLEA serving) (57 g)95.8 mg23% DV
  16. 16Quaker Real Medleys oatmeal, peach almond, dryBreakfast Cereals · 1 package (1 NLEA serving) (75 g)86.3 mg21% DV
  17. 17Malt-O-Meal Raisin BranBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)80.2 mg19% DV
  18. 18Enriched quick farina, dryBreakfast Cereals · 1 cup (176 g)79.2 mg19% DV
  19. 19Quaker Real Medleys summer berry, dryBreakfast Cereals · 1 package (1 NLEA serving) (70 g)79.1 mg19% DV
  20. 20Quaker Real Medleys oatmeal, cherry pistachio, dryBreakfast Cereals · 1 package (1 NLEA serving) (73 g)75.2 mg18% DV
  21. 21Post Grape-Nuts cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (58 g)71.9 mg17% DV
  22. 22Health Valley Oat Bran FlakesBreakfast Cereals · 1 cup (1 NLEA serving) (50 g)71.5 mg17% DV
  23. 23Post Bran Flakes cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)68.7 mg16% DV
  24. 24Quaker Real Medleys blueberry hazelnut, dryBreakfast Cereals · 1 package (1 NLEA serving) (70 g)68.6 mg16% DV
  25. 25Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)66 mg16% DV
  26. 26Post Shredded Wheat, original spoon-sizeBreakfast Cereals · 1 cup (1 NLEA serving) (49 g)65.2 mg16% DV
  27. 27Quaker Real Medleys apple walnut, dryBreakfast Cereals · 1 package (1 NLEA serving) (75 g)64.5 mg15% DV
  28. 28Quaker Oatmeal Squares, Golden MapleBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)64.4 mg15% DV
  29. 29Quaker Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)64.4 mg15% DV
  30. 30Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)63.8 mg15% DV
  31. 31Quaker Mother's Cinnamon Oat CrunchBreakfast Cereals · 1 cup (1 NLEA serving) (60 g)63.6 mg15% DV
  32. 32Unenriched oats, cooked, saltedBreakfast Cereals · 1 cup (234 g)63.2 mg15% DV
  33. 33Oat cereal, regular and quick, cooked, no saltBreakfast Cereals · 1 cup (234 g)63.2 mg15% DV
  34. 34Post Shredded Wheat, original big biscuitBreakfast Cereals · 2 biscuits (1 NLEA serving) (47 g)61.1 mg15% DV
  35. 35Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals · 1 cup, cooked (234 g)60.8 mg14% DV
  36. 36Quaker Instant Oatmeal Organic, regularBreakfast Cereals · 1 packet (41 g)60.7 mg14% DV
  37. 37Cream of Wheat instant, dryBreakfast Cereals · 1 cup (178 g)60.5 mg14% DV
  38. 38Quaker Whole Wheat Natural Cereal, dryBreakfast Cereals · 0.5 cup (40 g)58.8 mg14% DV
  39. 39Quaker 100% Natural Granola cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (48 g)58.1 mg14% DV
  40. 40Post Great Grains Banana Nut CrunchBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)57.8 mg14% DV
  41. 41Instant oat cereal, fortified, cinnamon spice, preparedBreakfast Cereals · 1 cup (240 g)57.6 mg14% DV
  42. 42Enriched white corn grits, dryBreakfast Cereals · 1 cup (156 g)56.2 mg13% DV
  43. 43Quaker 100% Natural Granola with RaisinsBreakfast Cereals · 0.5 cup (1 NLEA serving) (51 g)56.1 mg13% DV
  44. 44Ralston Enriched Wheat Bran FlakesBreakfast Cereals · 1 serving (NLEA serving size = 0.75 cup) (29 g)55.1 mg13% DV
  45. 45Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)55 mg13% DV
  46. 46Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsBreakfast Cereals · 0.66 cup (1 NLEA serving) (55 g)55 mg13% DV
  47. 47Post Honey Nut Shredded Wheat cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)54.9 mg13% DV
  48. 48Quaker Instant Oatmeal, weight control, cinnamonBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)53.5 mg13% DV
  49. 49Whole wheat hot cereal, cooked, saltedBreakfast Cereals · 1 cup (242 g)53.2 mg13% DV
  50. 50Cereals, whole wheat hot natural cereal, cooked with water, without saltBreakfast Cereals · 1 cup (242 g)53.2 mg13% DV
  51. 51Quaker Weight Control Instant Oatmeal, banana breadBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)52.6 mg13% DV
  52. 52Quaker Weight Control Instant Oatmeal, maple and brown sugarBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)52.2 mg12% DV
  53. 53Wheatena cereal, dryBreakfast Cereals · 0.33 cup (1 NLEA serving) (40 g)52 mg12% DV
  54. 54Quaker Natural Granola Apple Cranberry AlmondBreakfast Cereals · 0.5 cup (1 NLEA serving) (49 g)51.9 mg12% DV
  55. 55Alpen cerealBreakfast Cereals · 0.67 cup (1 NLEA serving) (55 g)51.7 mg12% DV
  56. 56Wheatena cereal, cooked, saltedBreakfast Cereals · 1 cup (243 g)51 mg12% DV
  57. 57Post Great Grains Crunchy PecanBreakfast Cereals · 0.75 cup (1 NLEA serving) (52 g)51 mg12% DV
  58. 58Wheatena cereal, cookedBreakfast Cereals · 1 cup (243 g)48.6 mg12% DV
  59. 59Post Shredded Wheat, lightly frosted, spoon-sizeBreakfast Cereals · 1 cup (1 NLEA serving) (52 g)48.4 mg12% DV
  60. 60Post Great Grains Raisin Date PecanBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)47.9 mg11% DV
  61. 61Quaker MultiGrain Oatmeal, dryBreakfast Cereals · 0.5 cup (1 NLEA serving) (40 g)46 mg11% DV
  62. 62Instant oat cereal, fortified, raisin spice, preparedBreakfast Cereals · 1 cup (240 g)45.6 mg11% DV
  63. 63Health Valley Fiber 7 FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (31 g)44.6 mg11% DV
  64. 64Quaker Instant Oatmeal Dinosaur Eggs, dryBreakfast Cereals · 1 packet (1 NLEA serving) (50 g)44.5 mg11% DV
  65. 65Post Selects Maple Pecan CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (52 g)44.2 mg11% DV
  66. 66Sun Country Kretschmer Wheat Germ, regularBreakfast Cereals · 2 tbsp (1 NLEA serving) (14 g)43.8 mg10% DV
  67. 67Mother's Toasted Oat Bran cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)43.5 mg10% DV
  68. 68Post Great Grains Cranberry Almond CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (48 g)42.7 mg10% DV
  69. 69Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)42.6 mg10% DV
  70. 70Unenriched yellow corn grits, dryBreakfast Cereals · 1 cup (156 g)42.1 mg10% DV
  71. 71Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)42 mg10% DV
  72. 72Fortified instant cinnamon spice oats, dryBreakfast Cereals · 1 packet (45 g)41.4 mg10% DV
  73. 73Quaker Instant Oatmeal Cinnamon Swirl, high fiberBreakfast Cereals · 1 packet (1 NLEA serving) (45 g)41 mg10% DV
  74. 74Mom's Best Sweetened Wheat-Fuls cerealBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)40.1 mg10% DV
  75. 75Malt-O-Meal Blueberry Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)40.1 mg10% DV
  76. 76Ralston Tasteeos cerealBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)40 mg10% DV
  77. 77Quaker Instant Oatmeal, Cinnamon Spice, reduced sugarBreakfast Cereals · 1 packet (1 NLEA serving) (34 g)39.4 mg9% DV
  78. 78Fortified instant oats, maple and brown sugar, dryBreakfast Cereals · 1 packet (43 g)38.7 mg9% DV
  79. 79Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals · 2 tbsp (1 NLEA serving) (14 g)38.1 mg9% DV
  80. 80Quaker Instant Oatmeal, maple brown sugar, dryBreakfast Cereals · 1 packet (43 g)37.8 mg9% DV
  81. 81Quaker Instant Oatmeal Banana Bread, dryBreakfast Cereals · 1 packet (1 NLEA serving) (41 g)37.7 mg9% DV
  82. 82Quaker Instant Oatmeal apples and cinnamonBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)37.4 mg9% DV
  83. 83Fortified instant plain oats, dryBreakfast Cereals · 1 packet (28 g)35.8 mg9% DV
  84. 84Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)35.3 mg8% DV
  85. 85Quaker Instant Oatmeal, raisins, dates, walnutsBreakfast Cereals · 1 packet (37 g)34 mg8% DV
  86. 86Quaker Instant Oatmeal Fruit and Cream, reduced sugarBreakfast Cereals · 1 packet (33 g)34 mg8% DV
  87. 87Quaker Instant Oatmeal Apple and Cinnamon, reduced sugarBreakfast Cereals · 1 packet (1 NLEA serving) (31 g)32.2 mg8% DV
  88. 88Weetabix whole grain cerealBreakfast Cereals · 2 biscuits (1 NLEA serving) (35 g)32.2 mg8% DV
  89. 89Cheerios cerealBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)31.9 mg8% DV
  90. 90Quaker Oat Life plain cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)31.4 mg7% DV
  91. 91Post Selects Blueberry Morning cerealBreakfast Cereals · 1.25 cup (1 NLEA serving) (55 g)31.4 mg7% DV
  92. 92Post Alpha-Bits cerealBreakfast Cereals · 1 cup (1 NLEA serving for adults) (30 g)29.7 mg7% DV
  93. 93Quaker Instant Oatmeal, fruit and creamBreakfast Cereals · 1 packet (35 g)29.4 mg7% DV
  94. 94Post Grape-Nuts FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (29 g)29.3 mg7% DV
  95. 95Quaker Maple Brown Sugar Life CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)29.1 mg7% DV
  96. 96Barbara's Puffins, originalBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)28.9 mg7% DV
  97. 97Quaker Honey Graham Life CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)28.8 mg7% DV
  98. 98Quaker Oat Cinnamon Life cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)28.8 mg7% DV
  99. 99Malt-O-Meal Honey Nut ScootersBreakfast Cereals · 1 cup (1 NLEA serving) (30 g)27.6 mg7% DV
  100. 100Mom's Best Honey Nut Toasty O'sBreakfast Cereals · 1 cup (1 NLEA serving) (30 g)27.6 mg7% DV

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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.