Foods high in magnesium

Crude wheat bran tops the list with 283 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. 1Crude wheat branCereal Grains and Pasta283 mg
2. 2Crude rice branCereal Grains and Pasta247 mg
3. 3Cooked oat branCereal Grains and Pasta100 mg
4. 4Raw oat branCereal Grains and Pasta95.5 mg
5. 5White sorghum bran, unenriched, rawCereal Grains and Pasta75 mg
6. 6Whole-groat buckwheat flourCereal Grains and Pasta74.9 mg
7. 7BuckwheatCereal Grains and Pasta67.3 mg
8. 8Amaranth grain, uncookedCereal Grains and Pasta66.8 mg
9. 9Chia seeds, rawCereal Grains and Pasta66.6 mg
10. 10Crude wheat germCereal Grains and Pasta66.4 mg
11. 11Roasted buckwheat groats, dryCereal Grains and Pasta63.9 mg
12. 12Amaranth grain, cookedCereal Grains and Pasta63.7 mg
13. 13Amaranth flourCereal Grains and Pasta61.6 mg
14. 14Whole grain buckwheatCereal Grains and Pasta61.2 mg
15. 15Roasted buckwheat groats, cookedCereal Grains and Pasta55.4 mg
16. 16Uncooked quinoaCereal Grains and Pasta53.5 mg
17. 17Quinoa, cookedCereal Grains and Pasta53.3 mg
18. 18Sorghum grainCereal Grains and Pasta50.2 mg
19. 19Uncooked teffCereal Grains and Pasta50.1 mg
20. 20Buckwheat flourCereal Grains and Pasta50.1 mg
21. 21Raw wild riceCereal Grains and Pasta49.6 mg
22. 22Teff, cookedCereal Grains and Pasta49.5 mg
23. 23Dark rye flourCereal Grains and Pasta49.2 mg
24. 24Bulgur, dryCereal Grains and Pasta48 mg
25. 25Spinach spaghetti, cookedCereal Grains and Pasta47.7 mg
26. 26Dry spinach spaghettiCereal Grains and Pasta46.8 mg
27. 27OatsCereal Grains and Pasta45.5 mg
28. 28Whole-grain triticale flourCereal Grains and Pasta45.3 mg
29. 29Quinoa flourCereal Grains and Pasta43.3 mg
30. 30Durum wheatCereal Grains and Pasta42.5 mg
31. 31Sprouted wheatCereal Grains and Pasta41.4 mg
32. 32Einkorn grain, rawCereal Grains and Pasta40.6 mg
33. 33Whole-grain wheat flourCereal Grains and Pasta40.3 mg
34. 34Uncooked speltCereal Grains and Pasta40.2 mg
35. 35White whole grain sorghum, rawCereal Grains and Pasta39.9 mg
36. 36Raw brown medium-grain riceCereal Grains and Pasta39.5 mg
37. 37Cooked medium-grain brown riceCereal Grains and Pasta39.3 mg
38. 38TriticaleCereal Grains and Pasta38.7 mg
39. 39Cooked speltCereal Grains and Pasta38.6 mg
40. 40Uncooked khorasan wheatCereal Grains and Pasta38.6 mg
41. 41Bulgur, cookedCereal Grains and Pasta38.6 mg
42. 42Hard red winter wheatCereal Grains and Pasta38.5 mg
43. 43Soft red winter wheatCereal Grains and Pasta38.1 mg
44. 44Hard red spring wheatCereal Grains and Pasta37.7 mg
45. 45Hulled barleyCereal Grains and Pasta37.6 mg
46. 46Khorasan grain, rawCereal Grains and Pasta37.4 mg
47. 47Millet, cookedCereal Grains and Pasta37 mg
48. 48Unenriched whole wheat flourCereal Grains and Pasta36.8 mg
49. 49Dry whole-wheat pastaCereal Grains and Pasta36.4 mg
50. 50Cooked khorasan wheatCereal Grains and Pasta36.4 mg
51. 51Whole grain spelt flourCereal Grains and Pasta36.3 mg
52. 52Cooked whole-wheat pastaCereal Grains and Pasta36.2 mg
53. 53Partially debranned oat flourCereal Grains and Pasta35.6 mg
54. 54Whole grain soft wheat flourCereal Grains and Pasta35.2 mg
55. 55White whole-grain cornmealCereal Grains and Pasta35.1 mg
56. 56Whole-grain yellow cornmealCereal Grains and Pasta35.1 mg
57. 57Red rice, unenriched, rawCereal Grains and Pasta34.9 mg
58. 58White corn grainCereal Grains and Pasta34.8 mg
59. 59Yellow corn grainCereal Grains and Pasta34.8 mg
60. 60Pearled farro, rawCereal Grains and Pasta34.5 mg
61. 61Whole grain sorghum flourCereal Grains and Pasta34.3 mg
62. 62Bulgur, rawCereal Grains and Pasta34 mg
63. 63Brown rice flourCereal Grains and Pasta33.9 mg
64. 64Steel cut oatsCereal Grains and Pasta33.9 mg
65. 65Old fashioned rolled oatsCereal Grains and Pasta33.3 mg
66. 66Dry gluten-free corn pastaCereal Grains and Pasta33.3 mg
67. 67Rye grainCereal Grains and Pasta32.5 mg
68. 68Whole grain oat flourCereal Grains and Pasta32.4 mg
69. 69White pearled sorghum grain, unenriched, rawCereal Grains and Pasta32.2 mg
70. 70Sorghum flourCereal Grains and Pasta32 mg
71. 71Cooked brown long-grain riceCereal Grains and Pasta31.7 mg
72. 72Cooked wild riceCereal Grains and Pasta31.7 mg
73. 73Raw brown long-grain riceCereal Grains and Pasta31.6 mg
74. 74Black rice, unenriched, rawCereal Grains and Pasta31.5 mg
75. 75Raw unenriched long grain brown riceCereal Grains and Pasta31.2 mg
76. 76Millet flourCereal Grains and Pasta31.2 mg
77. 77Brown rice flourCereal Grains and Pasta30.9 mg
78. 78White pearled sorghum flour, unenriched, rawCereal Grains and Pasta30.6 mg
79. 79Wild rice, rawCereal Grains and Pasta30.3 mg
80. 80Blue corn flour, whole grainCereal Grains and Pasta30.2 mg
81. 81Raw milletCereal Grains and Pasta30.2 mg
82. 82Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta28.7 mg
83. 83Crude corn branCereal Grains and Pasta28.6 mg
84. 84Cooked gluten-free corn pastaCereal Grains and Pasta28.6 mg
85. 85Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta28.3 mg
86. 86Dry Japanese soba noodlesCereal Grains and Pasta28.3 mg
87. 87Barley flour or mealCereal Grains and Pasta27.8 mg
88. 88Whole grain milletCereal Grains and Pasta27.7 mg
89. 89Hard white wheatCereal Grains and Pasta27.2 mg
90. 90Rye flourCereal Grains and Pasta27.2 mg
91. 91Ancient Harvest corn and quinoa pasta, cookedCereal Grains and Pasta27 mg
92. 92Barley malt flourCereal Grains and Pasta26.9 mg
93. 93Uncle Ben's parboiled brown rice, cookedCereal Grains and Pasta26.5 mg
94. 94Uncle Ben's dry parboiled brown riceCereal Grains and Pasta26.5 mg
95. 95Soft white wheatCereal Grains and Pasta26.5 mg
96. 96Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta26.3 mg
97. 97Tinkyada brown rice pasta, cookedCereal Grains and Pasta26.1 mg
98. 98Whole grain pasta, 51% wheat, dryCereal Grains and Pasta26 mg
99. 99De Boles gluten-free rice pasta, cookedCereal Grains and Pasta26 mg
100. 100White whole-grain corn flourCereal Grains and Pasta25.8 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.