Magnesium Rich Breakfast cereal

Welcome to the list of the top 100 breakfast cereal highest in magnesium content. Where the amount of magnesium ranges from 606 mg to 81 mg per 100g. The breakfast cereal with the highest magnesium is Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran which in 100g contains 606 mg of magnesium.

The total recommended daily allowance or RDA for magnesium is 400 mg. For the 100g serving of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran, the RDA magnesium percentage is 152 %. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran has a nutritional value score of 18 out of 100.Comparing the magnesium content and the nutritional density in 100g for Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran; We class this as a high magnesium content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of breakfast cereal high in magnesium.

Other important and magnesium related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran, which is the top of the breakfast cereal list for magnesium content in your diet, the amount of Calories is 200 kcal (10% RDA), the amount of Protein is 17.56 g (31% RDA), the amount of Fat is 5.16 g (8% RDA) and the amount of Carbohydrate is 59.51 g (46% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the magnesium content in Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran from the list of breakfast cereal.

Top Ten - Highest magnesium Content per 100g

Below is a simplified list for magnesium in breakfast cereal for the top 10 breakfast cereal. A more comprehensive list for the top 100 can be found at the bottom of the page along with different servings.

1. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran 606mg (152%RDA)
2. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 362mg (91%RDA)
3. Cereals ready-to-eat, wheat germ, toasted, plain 320mg (80%RDA)
4. Cereals ready-to-eat, FAMILIA 317mg (79%RDA)
5. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular 313mg (78%RDA)
6. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ 272mg (68%RDA)
7. Cereals ready-to-eat, NATURE'S PATH, OPTIMUM 249mg (62%RDA)
8. Cereals ready-to-eat, NATURE'S PATH, OPTIMUM SLIM 246mg (62%RDA)
9. Cereals ready-to-eat, KELLOGG'S, SPECIAL K Protein Plus 236mg (59%RDA)
10. Cereals ready-to-eat, bran flakes, single brand 214mg (54%RDA)

Comparing magnesium in breakfast cereal vs spinach

The amount of magnesium in spinach is 79 per 100g.As magnesium percentage of the RDA this is 20 %. Comparing with Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran, in 100g contains 606 mg of magnesium. As a percentage of the RDA this is 152 %. Therefore, Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran has 527 mg more magnesium than spinach. In terms of magnesium percentage this is 667 % more magnesium. Spinach has an overall nutritional value score of 68 out of 100, whereas Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran has a nutritional value score of 18 out of 100.

Highest Amount of magnesium per Serving

Please remember that the above gives an accurate value in 100g for high magnesium foods in your diet. You should also take into account portion sizes when you are considering the magnesium nutritional content.

The food with the highest magnesium content per typical serving is Cereals ready-to-eat, FAMILIA which contains 386.74 mg in 1 cup (or 122 g). The percentage of the recommended daily value for this serving is 97 %. For this serving the Calories content is 473.36 kcal (24% RDA), the Protein content is 11.59 g (21% RDA), the Fat content is 7.69 g (12% RDA) and the Carbohydrate content is 90.04 g (69% RDA).

Milligrams of magnesium in breakfast cereal (per 100g)

The list below gives the total magnesium content in the top items from the general description 'breakfast cereal' each of which show the magnesium amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing magnesium which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods high in magnesium.

List of Breakfast cereal High in magnesium Content per 100g 1. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran - Magnesium 606 mg of Magnesium per 100g (152% RDA) Nutritional Value = 18 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 606 mg(152%) 200(10%) 59.51(46%) 5.16(8%) 17.56(31%) Typical Serving Amount : .25 cup (1 NLEA serving) (or 16g): 96.96 mg(24%) 32 kcal(2%) 9.52 g(7%) 0.83 g(1%) 2.81 g(5%) 2. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original - Magnesium 362 mg of Magnesium per 100g (91% RDA) Nutritional Value = 23 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 362 mg(91%) 260(13%) 74.24(57%) 4.9(8%) 13.14(23%) Typical Serving Amount : .5 cup (1 NLEA serving) (or 31g): 112.22 mg(28%) 80.6 kcal(4%) 23.01 g(18%) 1.52 g(2%) 4.07 g(7%) 3. Cereals ready-to-eat, wheat germ, toasted, plain - Magnesium 320 mg of Magnesium per 100g (80% RDA) Nutritional Value = 19 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 320 mg(80%) 382(19%) 49.6(38%) 10.7(16%) 29.1(52%) Typical Serving Amount : 1 cup (or 113g): 361.6 mg(90%) 431.66 kcal(22%) 56.05 g(43%) 12.09 g(19%) 32.88 g(59%) Other Serving Size : 1 oz (or 28.35g): 90.72 mg(23%) 108.3 kcal(5%) 14.06 g(11%) 3.03 g(5%) 8.25 g(15%) 4. Cereals ready-to-eat, FAMILIA - Magnesium 317 mg of Magnesium per 100g (79% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 317 mg(79%) 388(19%) 73.8(57%) 6.3(10%) 9.5(17%) Typical Serving Amount : 1 cup (or 122g): 386.74 mg(97%) 473.36 kcal(24%) 90.04 g(69%) 7.69 g(12%) 11.59 g(21%) 5. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular - Magnesium 313 mg of Magnesium per 100g (78% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 313 mg(78%) 366(18%) 49.38(38%) 9.56(15%) 31.43(56%) Typical Serving Amount : 1.67 tablespoon (or 14g): 43.82 mg(11%) 51.24 kcal(3%) 6.91 g(5%) 1.34 g(2%) 4.4 g(8%) 6. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ - Magnesium 272 mg of Magnesium per 100g (68% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 272 mg(68%) 372(19%) 58.11(45%) 7.78(12%) 26.55(47%) Typical Serving Amount : 1.667 tbsp (1 NLEA serving) (or 14g): 38.08 mg(10%) 52.08 kcal(3%) 8.14 g(6%) 1.09 g(2%) 3.72 g(7%) 7. Cereals ready-to-eat, NATURE'S PATH, OPTIMUM - Magnesium 249 mg of Magnesium per 100g (62% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 249 mg(62%) 345(17%) 73.37(56%) 4.55(7%) 14.55(26%) Typical Serving Amount : 1 cup (or 55g): 136.95 mg(34%) 189.75 kcal(9%) 40.35 g(31%) 2.5 g(4%) 8 g(14%) 8. Cereals ready-to-eat, NATURE'S PATH, OPTIMUM SLIM - Magnesium 246 mg of Magnesium per 100g (62% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 246 mg(62%) 327(16%) 69.09(53%) 4.55(7%) 16.36(29%) Typical Serving Amount : 1 cup (or 55g): 135.3 mg(34%) 179.85 kcal(9%) 38 g(29%) 2.5 g(4%) 9 g(16%) 9. Cereals ready-to-eat, KELLOGG'S, SPECIAL K Protein Plus - Magnesium 236 mg of Magnesium per 100g (59% RDA) Nutritional Value = 22 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 236 mg(59%) 349(17%) 47.8(37%) 9.7(15%) 33.7(60%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 29g): 68.44 mg(17%) 101.21 kcal(5%) 13.86 g(11%) 2.81 g(4%) 9.77 g(17%) 10. Cereals ready-to-eat, bran flakes, single brand - Magnesium 214 mg of Magnesium per 100g (54% RDA) Nutritional Value = 18 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 214 mg(54%) 320(16%) 80.4(62%) 2.2(3%) 9.4(17%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 30g): 64.2 mg(16%) 96 kcal(5%) 24.12 g(19%) 0.66 g(1%) 2.82 g(5%) 11. Cereals ready-to-eat, UNCLE SAM CEREAL - Magnesium 206 mg of Magnesium per 100g (52% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 206 mg(52%) 346(17%) 65.78(51%) 11.6(18%) 15.98(29%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 55g): 113.3 mg(28%) 190.3 kcal(10%) 36.18 g(28%) 6.38 g(10%) 8.79 g(16%) 12. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS - Magnesium 205 mg of Magnesium per 100g (51% RDA) Nutritional Value = 21 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 205 mg(51%) 250(13%) 80(62%) 2.15(3%) 7(13%) Typical Serving Amount : .333 cup (1 NLEA serving) (or 30g): 61.5 mg(15%) 75 kcal(4%) 24 g(18%) 0.65 g(1%) 2.1 g(4%) 13. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes - Magnesium 191 mg of Magnesium per 100g (48% RDA) Nutritional Value = 22 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 191 mg(48%) 318(16%) 79(61%) 2(3%) 10(18%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 29g): 55.39 mg(14%) 92.22 kcal(5%) 22.91 g(18%) 0.58 g(1%) 2.9 g(5%) 14. Cereals ready-to-eat, Ralston Enriched Bran flakes - Magnesium 190 mg of Magnesium per 100g (48% RDA) Nutritional Value = 22 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 190 mg(48%) 310(16%) 79.77(61%) 3.36(5%) 10.21(18%) Typical Serving Amount : 1 serving (NLEA serving size = 0.75 cup) (or 29g): 55.1 mg(14%) 89.9 kcal(4%) 23.13 g(18%) 0.97 g(1%) 2.96 g(5%) Other Serving Size : 1 cup (or 42g): 79.8 mg(20%) 130.2 kcal(7%) 33.5 g(26%) 1.41 g(2%) 4.29 g(8%) 15. Cereals ready-to-eat, granola, homemade - Magnesium 175 mg of Magnesium per 100g (44% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 175 mg(44%) 489(24%) 53.25(41%) 24.06(37%) 14.85(27%) Typical Serving Amount : 1 cup (or 122g): 213.5 mg(53%) 596.58 kcal(30%) 64.97 g(50%) 29.35 g(45%) 18.12 g(32%) Other Serving Size : 1 oz (or 28.35g): 49.61 mg(12%) 138.63 kcal(7%) 15.1 g(12%) 6.82 g(10%) 4.21 g(8%) 16. Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal - Magnesium 172 mg of Magnesium per 100g (43% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 172 mg(43%) 348(17%) 81.01(62%) 2.01(3%) 11.24(20%) Typical Serving Amount : 3 biscuits (1 NLEA serving) (or 63g): 108.36 mg(27%) 219.24 kcal(11%) 51.04 g(39%) 1.27 g(2%) 7.08 g(13%) 17. Cereals ready-to-eat, QUAKER, QUAKER Oat Bran Cereal - Magnesium 168 mg of Magnesium per 100g (42% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 168 mg(42%) 372(19%) 74.89(58%) 5.11(8%) 12.38(22%) Typical Serving Amount : 1.25 cup (or 57g): 95.76 mg(24%) 212.04 kcal(11%) 42.69 g(33%) 2.91 g(4%) 7.06 g(13%) 18. Cereals ready-to-eat, POST Raisin Bran Cereal - Magnesium 165 mg of Magnesium per 100g (41% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 165 mg(41%) 320(16%) 78.1(60%) 1.7(3%) 8(14%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 59g): 97.35 mg(24%) 188.8 kcal(9%) 46.08 g(35%) 1 g(2%) 4.72 g(8%) 19. Cereals ready-to-eat, KASHI GOLEAN - Magnesium 162 mg of Magnesium per 100g (41% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 162 mg(41%) 284(14%) 58(45%) 1.9(3%) 26.1(47%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 52g): 84.24 mg(21%) 147.68 kcal(7%) 30.16 g(23%) 0.99 g(2%) 13.57 g(24%) 20. Cereals ready-to-eat, KELLOGG, KELLOGG'S CRACKLIN' OAT BRAN - Magnesium 155 mg of Magnesium per 100g (39% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 155 mg(39%) 402(20%) 71.8(55%) 13.9(21%) 8(14%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 49g): 75.95 mg(19%) 196.98 kcal(10%) 35.18 g(27%) 6.81 g(10%) 3.92 g(7%) 21. Cereals ready-to-eat, KASHI 7 Whole Grain Puffs - Magnesium 153 mg of Magnesium per 100g (38% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 153 mg(38%) 336(17%) 78.6(60%) 2.3(4%) 13(23%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 19g): 29.07 mg(7%) 63.84 kcal(3%) 14.93 g(11%) 0.44 g(1%) 2.47 g(4%) 22. Cereals ready-to-eat, KELLOGG'S RICE KRISPIES, Gluten Free - Magnesium 149 mg of Magnesium per 100g (37% RDA) Nutritional Value = 18 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 149 mg(37%) 383(19%) 82.9(64%) 2.3(4%) 7.8(14%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 30g): 44.7 mg(11%) 114.9 kcal(6%) 24.87 g(19%) 0.69 g(1%) 2.34 g(4%) 23. Cereals, QUAKER, Instant Oatmeal Organic, Regular - Magnesium 148 mg of Magnesium per 100g (37% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 148 mg(37%) 367(18%) 67(52%) 6.3(10%) 16(29%) Typical Serving Amount : 1 packet (or 41g): 60.68 mg(15%) 150.47 kcal(8%) 27.47 g(21%) 2.58 g(4%) 6.56 g(12%) 24. Cereals, QUAKER, Whole Wheat Natural Cereal - Magnesium 147 mg of Magnesium per 100g (37% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 147 mg(37%) 333(17%) 74.8(58%) 2(3%) 11.8(21%) Typical Serving Amount : .5 cup (or 40g): 58.8 mg(15%) 133.2 kcal(7%) 29.92 g(23%) 0.8 g(1%) 4.72 g(8%) 25. Cereals ready-to-eat, MALT-O-MEAL, Puffed Wheat Cereal - Magnesium 146 mg of Magnesium per 100g (37% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 146 mg(37%) 396(20%) 78.8(61%) 2.03(3%) 15.6(28%) Typical Serving Amount : 1 cup (or 15g): 21.9 mg(5%) 59.4 kcal(3%) 11.82 g(9%) 0.3 g(0%) 2.34 g(4%) 26. Cereals ready-to-eat, wheat, puffed, fortified - Magnesium 145 mg of Magnesium per 100g (36% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 145 mg(36%) 364(18%) 79.6(61%) 1.2(2%) 14.7(26%) Typical Serving Amount : 1 cup (or 12g): 17.4 mg(4%) 43.68 kcal(2%) 9.55 g(7%) 0.14 g(0%) 1.76 g(3%) Other Serving Size : .5 oz (or 14.2g): 20.59 mg(5%) 51.69 kcal(3%) 11.3 g(9%) 0.17 g(0%) 2.09 g(4%) 27. Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes - Magnesium 144 mg of Magnesium per 100g (36% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 144 mg(36%) 353(18%) 78.15(60%) 1.41(2%) 14.44(26%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 31g): 44.64 mg(11%) 109.43 kcal(5%) 24.23 g(19%) 0.44 g(1%) 4.48 g(8%) 28. Cereals ready-to-eat, QUAKER, MOTHER'S TOASTED OAT BRAN CEREAL, Brown Sugar Flavor - Magnesium 143 mg of Magnesium per 100g (36% RDA) Nutritional Value = 14 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 143 mg(36%) 373(19%) 74.92(58%) 5.17(8%) 11.9(21%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 32g): 45.76 mg(11%) 119.36 kcal(6%) 23.97 g(18%) 1.65 g(3%) 3.81 g(7%) 29. Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY - Magnesium 143 mg of Magnesium per 100g (36% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 143 mg(36%) 380(19%) 78(60%) 3(5%) 10(18%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 50g): 71.5 mg(18%) 190 kcal(10%) 39 g(30%) 1.5 g(2%) 5 g(9%) 30. Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal - Magnesium 142 mg of Magnesium per 100g (36% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 142 mg(36%) 361(18%) 76.9(59%) 1.98(3%) 9(16%) Typical Serving Amount : 1 cup (or 59g): 83.78 mg(21%) 212.99 kcal(11%) 45.37 g(35%) 1.17 g(2%) 5.31 g(9%) 31. Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat - Magnesium 133 mg of Magnesium per 100g (33% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 133 mg(33%) 366(18%) 76.39(59%) 2.15(3%) 16.26(29%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 15g): 19.95 mg(5%) 54.9 kcal(3%) 11.46 g(9%) 0.32 g(0%) 2.44 g(4%) 32. Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free - Magnesium 133 mg of Magnesium per 100g (33% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 133 mg(33%) 337(17%) 78.76(61%) 2.21(3%) 11.37(20%) Typical Serving Amount : 2 biscuits (1 NLEA serving) (or 46g): 61.18 mg(15%) 155.02 kcal(8%) 36.23 g(28%) 1.02 g(2%) 5.23 g(9%) Other Serving Size : 1 serving (or 46g): 61.18 mg(15%) 155.02 kcal(8%) 36.23 g(28%) 1.02 g(2%) 5.23 g(9%) Other Serving Size : 1 biscuit oblong (or 25g): 33.25 mg(8%) 84.25 kcal(4%) 19.69 g(15%) 0.55 g(1%) 2.84 g(5%) Other Serving Size : 2 biscuits round (or 38g): 50.54 mg(13%) 128.06 kcal(6%) 29.93 g(23%) 0.84 g(1%) 4.32 g(8%) 33. Cereals ready-to-eat, POST, Shredded Wheat, spoon-size - Magnesium 133 mg of Magnesium per 100g (33% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 133 mg(33%) 351(18%) 81.4(63%) 2.1(3%) 11.8(21%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 49g): 65.17 mg(16%) 171.99 kcal(9%) 39.89 g(31%) 1.03 g(2%) 5.78 g(10%) 34. Cereals ready-to-eat, GENERAL MILLS, CHEERIOS - Magnesium 128 mg of Magnesium per 100g (32% RDA) Nutritional Value = 18 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 128 mg(32%) 371(19%) 73.23(56%) 6.73(10%) 12.09(22%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 28g): 35.84 mg(9%) 103.88 kcal(5%) 20.5 g(16%) 1.88 g(3%) 3.39 g(6%) 35. Cereals ready-to-eat, Ralston TASTEEOS - Magnesium 123 mg of Magnesium per 100g (31% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 123 mg(31%) 398(20%) 74.22(57%) 5.97(9%) 11.83(21%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 30g): 36.9 mg(9%) 119.4 kcal(6%) 22.27 g(17%) 1.79 g(3%) 3.55 g(6%) Other Serving Size : 1 cup (or 28g): 34.44 mg(9%) 111.44 kcal(6%) 20.78 g(16%) 1.67 g(3%) 3.31 g(6%) 36. Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN - Magnesium 122 mg of Magnesium per 100g (31% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 122 mg(31%) 314(16%) 77.29(59%) 2.72(4%) 7.72(14%) Typical Serving Amount : 1 cup ( 1 NLEA serving) (or 59g): 71.98 mg(18%) 185.26 kcal(9%) 45.6 g(35%) 1.6 g(2%) 4.55 g(8%) 37. Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey - Magnesium 121 mg of Magnesium per 100g (30% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 121 mg(30%) 421(21%) 73.65(57%) 11.62(18%) 10.55(19%) Typical Serving Amount : .5 cup (1 NLEA serving) (or 51g): 61.71 mg(15%) 214.71 kcal(11%) 37.56 g(29%) 5.93 g(9%) 5.38 g(10%) 38. Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size - Magnesium 120 mg of Magnesium per 100g (30% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 120 mg(30%) 344(17%) 82.4(63%) 2.1(3%) 10.9(19%) Typical Serving Amount : 1.25 cup (1 NLEA serving) (or 59g): 70.8 mg(18%) 202.96 kcal(10%) 48.62 g(37%) 1.24 g(2%) 6.43 g(11%) 39. Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits - Magnesium 120 mg of Magnesium per 100g (30% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 120 mg(30%) 385(19%) 76.2(59%) 5.6(9%) 7.1(13%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 55g): 66 mg(17%) 211.75 kcal(11%) 41.91 g(32%) 3.08 g(5%) 3.91 g(7%) 40. Cereals ready-to-eat, KELLOGG, KELLOGG'S MINI-WHEATS, unfrosted bite size - Magnesium 119 mg of Magnesium per 100g (30% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 119 mg(30%) 339(17%) 80(62%) 2.1(3%) 11(20%) Typical Serving Amount : 30 biscuits (1 NLEA serving) (or 59g): 70.21 mg(18%) 200.01 kcal(10%) 47.2 g(36%) 1.24 g(2%) 6.49 g(12%) 41. Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar - Magnesium 117 mg of Magnesium per 100g (29% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 117 mg(29%) 359(18%) 69.69(54%) 6.14(9%) 11.3(20%) Typical Serving Amount : 1 packet (or 34g): 39.78 mg(10%) 122.06 kcal(6%) 23.69 g(18%) 2.09 g(3%) 3.84 g(7%) 42. Cereals ready-to-eat, QUAKER Squares, Golden Maple - Magnesium 116 mg of Magnesium per 100g (29% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 116 mg(29%) 380(19%) 78.02(60%) 4.84(7%) 11.29(20%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 56g): 64.96 mg(16%) 212.8 kcal(11%) 43.69 g(34%) 2.71 g(4%) 6.32 g(11%) 43. Cereals ready-to-eat, QUAKER, QUAKER OATMEAL SQUARES - Magnesium 116 mg of Magnesium per 100g (29% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 116 mg(29%) 379(19%) 77.77(60%) 4.83(7%) 11.38(20%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 56g): 64.96 mg(16%) 212.24 kcal(11%) 43.55 g(34%) 2.7 g(4%) 6.37 g(11%) 44. Cereals ready-to-eat, QUAKER, QUAKER CINNAMON OATMEAL SQUARES - Magnesium 116 mg of Magnesium per 100g (29% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 116 mg(29%) 379(19%) 78.07(60%) 4.89(8%) 11.22(20%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 56g): 64.96 mg(16%) 212.24 kcal(11%) 43.72 g(34%) 2.74 g(4%) 6.28 g(11%) 45. Cereals ready-to-eat, KASHI 7 Whole Grain Honey Puffs - Magnesium 114 mg of Magnesium per 100g (29% RDA) Nutritional Value = 14 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 114 mg(29%) 349(17%) 79(61%) 1.8(3%) 10(18%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 30g): 34.2 mg(9%) 104.7 kcal(5%) 23.7 g(18%) 0.54 g(1%) 3 g(5%) 46. Cereals ready-to-eat, KASHI Golden Goodness - Magnesium 112 mg of Magnesium per 100g (28% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 112 mg(28%) 355(18%) 82.5(63%) 2.2(3%) 10.8(19%) Typical Serving Amount : 1.25 cup (1 NLEA serving) (or 60g): 67.2 mg(17%) 213 kcal(11%) 49.5 g(38%) 1.32 g(2%) 6.48 g(12%) 47. Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins - Magnesium 110 mg of Magnesium per 100g (28% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 110 mg(28%) 412(21%) 74.67(57%) 10.38(16%) 9.66(17%) Typical Serving Amount : .5 cup (1 NLEA serving) (or 51g): 56.1 mg(14%) 210.12 kcal(11%) 38.08 g(29%) 5.29 g(8%) 4.93 g(9%) 48. Cereals ready-to-eat, BEAR NAKED Banana Nut - Magnesium 108 mg of Magnesium per 100g (27% RDA) Nutritional Value = 14 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 108 mg(27%) 380(19%) 78.1(60%) 7.8(12%) 8.8(16%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 57g): 61.56 mg(15%) 216.6 kcal(11%) 44.52 g(34%) 4.45 g(7%) 5.02 g(9%) 49. Cereals ready-to-eat, BEAR NAKED Cranberry Raisin - Magnesium 108 mg of Magnesium per 100g (27% RDA) Nutritional Value = 14 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 108 mg(27%) 375(19%) 78.4(60%) 5.5(8%) 9.1(16%) Typical Serving Amount : .67 cup (1 NLEA serving) (or 56g): 60.48 mg(15%) 210 kcal(11%) 43.9 g(34%) 3.08 g(5%) 5.1 g(9%) 50. Cereals ready-to-eat, KASHI ORGANIC PROMISE, ISLAND VANILLA - Magnesium 108 mg of Magnesium per 100g (27% RDA) Nutritional Value = 14 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 108 mg(27%) 350(18%) 80.8(62%) 1.9(3%) 10.7(19%) Typical Serving Amount : 27 biscuits (1 NLEA serving) (or 55g): 59.4 mg(15%) 192.5 kcal(10%) 44.44 g(34%) 1.05 g(2%) 5.89 g(11%) 51. Cereals ready-to-eat, KASHI GOLEAN CRISP Toasted Berry Crumble - Magnesium 107 mg of Magnesium per 100g (27% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 107 mg(27%) 361(18%) 68.7(53%) 7.2(11%) 18.1(32%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 51g): 54.57 mg(14%) 184.11 kcal(9%) 35.04 g(27%) 3.67 g(6%) 9.23 g(16%) 52. Millet, puffed - Magnesium 106 mg of Magnesium per 100g (27% RDA) Nutritional Value = 14 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 106 mg(27%) 354(18%) 80(62%) 3.4(5%) 13(23%) Typical Serving Amount : 1 cup (or 21g): 22.26 mg(6%) 74.34 kcal(4%) 16.8 g(13%) 0.71 g(1%) 2.73 g(5%) 53. Cereals ready-to-eat, QUAKER, MOTHER'S CINNAMON OAT CRUNCH - Magnesium 106 mg of Magnesium per 100g (27% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 106 mg(27%) 380(19%) 79.21(61%) 4.64(7%) 10.49(19%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 60g): 63.6 mg(16%) 228 kcal(11%) 47.53 g(37%) 2.78 g(4%) 6.29 g(11%) 54. Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS - Magnesium 106 mg of Magnesium per 100g (27% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 106 mg(27%) 388(19%) 82.9(64%) 2.08(3%) 9.4(17%) Typical Serving Amount : 1 cup (or 55g): 58.3 mg(15%) 213.4 kcal(11%) 45.6 g(35%) 1.14 g(2%) 5.17 g(9%) 55. QUAKER, Natural Granola Apple Cranberry Almond - Magnesium 106 mg of Magnesium per 100g (27% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 106 mg(27%) 418(21%) 74.73(57%) 11.06(17%) 9.21(16%) Typical Serving Amount : .5 cup (1 NLEA serving) (or 49g): 51.94 mg(13%) 204.82 kcal(10%) 36.62 g(28%) 5.42 g(8%) 4.51 g(8%) 56. Cereals ready-to-eat, KASHI INDIGO MORNING - Magnesium 106 mg of Magnesium per 100g (27% RDA) Nutritional Value = 14 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 106 mg(27%) 364(18%) 82.8(64%) 3.4(5%) 7.7(14%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 27g): 28.62 mg(7%) 98.28 kcal(5%) 22.36 g(17%) 0.92 g(1%) 2.08 g(4%) 57. Cereals ready-to-eat, KASHI Simply Maize - Magnesium 105 mg of Magnesium per 100g (26% RDA) Nutritional Value = 14 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 105 mg(26%) 371(19%) 83.3(64%) 3.4(5%) 7.8(14%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 27g): 28.35 mg(7%) 100.17 kcal(5%) 22.49 g(17%) 0.92 g(1%) 2.11 g(4%) 58. Cereals ready-to-eat, KASHI Granola, COCOA BEACH cereal - Magnesium 105 mg of Magnesium per 100g (26% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 105 mg(26%) 397(20%) 62.8(48%) 15(23%) 9.9(18%) Typical Serving Amount : .5 cup (1 NLEA serving) (or 55g): 57.75 mg(14%) 218.35 kcal(11%) 34.54 g(27%) 8.25 g(13%) 5.45 g(10%) 59. Cereals ready-to-eat, KASHI Granola, Summer Berry cereal - Magnesium 105 mg of Magnesium per 100g (26% RDA) Nutritional Value = 14 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 105 mg(26%) 405(20%) 72.4(56%) 11.4(18%) 11.5(21%) Typical Serving Amount : .5 cup (1 NLEA serving) (or 55g): 57.75 mg(14%) 222.75 kcal(11%) 39.82 g(31%) 6.27 g(10%) 6.33 g(11%) 60. Cereals ready-to-eat, POST, GRAPE-NUTS Cereal - Magnesium 103 mg of Magnesium per 100g (26% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 103 mg(26%) 359(18%) 80.1(62%) 1.85(3%) 12.48(22%) Typical Serving Amount : .5 cup (1 NLEA serving) (or 58g): 59.74 mg(15%) 208.22 kcal(10%) 46.46 g(36%) 1.07 g(2%) 7.24 g(13%) 61. Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar - Magnesium 103 mg of Magnesium per 100g (26% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 103 mg(26%) 376(19%) 71.57(55%) 7.46(11%) 10.16(18%) Typical Serving Amount : 1 packet (or 33g): 33.99 mg(8%) 124.08 kcal(6%) 23.62 g(18%) 2.46 g(4%) 3.35 g(6%) 62. Cereals ready-to-eat, MALT-O-MEAL, Honey Nut TOASTY O'S Cereal - Magnesium 102 mg of Magnesium per 100g (26% RDA) Nutritional Value = 18 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 102 mg(26%) 390(20%) 81.53(63%) 2.16(3%) 9.63(17%) Typical Serving Amount : 1 cup (or 30g): 30.6 mg(8%) 117 kcal(6%) 24.46 g(19%) 0.65 g(1%) 2.89 g(5%) 63. Cereals ready-to-eat, POST, GRAPE-NUTS Flakes - Magnesium 102 mg of Magnesium per 100g (26% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 102 mg(26%) 369(18%) 81.9(63%) 3.7(6%) 9.5(17%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 29g): 29.58 mg(7%) 107.01 kcal(5%) 23.75 g(18%) 1.07 g(2%) 2.76 g(5%) 64. Cereals ready-to-eat, POST Great Grains Banana Nut Crunch - Magnesium 102 mg of Magnesium per 100g (26% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 102 mg(26%) 407(20%) 72.88(56%) 10.17(16%) 10.17(18%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 59g): 60.18 mg(15%) 240.13 kcal(12%) 43 g(33%) 6 g(9%) 6 g(11%) 65. Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal - Magnesium 100 mg of Magnesium per 100g (25% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 100 mg(25%) 406(20%) 72.7(56%) 11(17%) 9.3(17%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 51g): 51 mg(13%) 207.06 kcal(10%) 37.08 g(29%) 5.61 g(9%) 4.74 g(8%) 66. Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins - Magnesium 100 mg of Magnesium per 100g (25% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 100 mg(25%) 388(19%) 80.57(62%) 5.52(8%) 8.42(15%) Typical Serving Amount : .666 cup (1 NLEA serving) (or 55g): 55 mg(14%) 213.4 kcal(11%) 44.31 g(34%) 3.04 g(5%) 4.63 g(8%) 67. Cereals ready-to-eat, KASHI 7 Whole Grain Flakes - Magnesium 99 mg of Magnesium per 100g (25% RDA) Nutritional Value = 14 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 99 mg(25%) 350(18%) 81.8(63%) 1.95(3%) 11(20%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 50g): 49.5 mg(12%) 175 kcal(9%) 40.9 g(31%) 0.98 g(2%) 5.5 g(10%) 68. Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain - Magnesium 98 mg of Magnesium per 100g (25% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 98 mg(25%) 374(19%) 77.74(60%) 4.43(7%) 9.98(18%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 32g): 31.36 mg(8%) 119.68 kcal(6%) 24.88 g(19%) 1.42 g(2%) 3.19 g(6%) Other Serving Size : .5 cup (or 21g): 20.58 mg(5%) 78.54 kcal(4%) 16.33 g(13%) 0.93 g(1%) 2.1 g(4%) 69. Cereals ready-to-eat, KELLOGG's FROSTED MINI-WHEATS Bite Size Cinnamon Streusel - Magnesium 94 mg of Magnesium per 100g (24% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 94 mg(24%) 347(17%) 82(63%) 1.9(3%) 8(14%) Typical Serving Amount : 24 biscuits (1 NLEA serving) (or 52g): 48.88 mg(12%) 180.44 kcal(9%) 42.64 g(33%) 0.99 g(2%) 4.16 g(7%) 70. Cereals ready-to-eat, POST, Honey Nut Shredded Wheat - Magnesium 94 mg of Magnesium per 100g (24% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 94 mg(24%) 374(19%) 83.6(64%) 2.9(4%) 8.4(15%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 59g): 55.46 mg(14%) 220.66 kcal(11%) 49.32 g(38%) 1.71 g(3%) 4.96 g(9%) 71. Cereals ready-to-eat, ALPEN - Magnesium 94 mg of Magnesium per 100g (24% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 94 mg(24%) 352(18%) 75.7(58%) 3.3(5%) 11.2(20%) Typical Serving Amount : .67 cup (1 NLEA serving) (or 55g): 51.7 mg(13%) 193.6 kcal(10%) 41.64 g(32%) 1.82 g(3%) 6.16 g(11%) 72. Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size - Magnesium 93 mg of Magnesium per 100g (23% RDA) Nutritional Value = 14 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 93 mg(23%) 352(18%) 83.8(64%) 1.9(3%) 7.8(14%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 52g): 48.36 mg(12%) 183.04 kcal(9%) 43.58 g(34%) 0.99 g(2%) 4.06 g(7%) 73. Cereals ready-to-eat, Post Honey Bunches of Oats with vanilla bunches - Magnesium 93 mg of Magnesium per 100g (23% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 93 mg(23%) 393(20%) 82.14(63%) 5.36(8%) 7.14(13%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 56g): 52.08 mg(13%) 220.08 kcal(11%) 46 g(35%) 3 g(5%) 4 g(7%) 74. Cereals ready-to-eat, WEETABIX WHOLE WHEAT CEREAL - Magnesium 92 mg of Magnesium per 100g (23% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 92 mg(23%) 373(19%) 77.4(60%) 2.8(4%) 11.5(21%) Typical Serving Amount : 1 cup (or 57g): 52.44 mg(13%) 212.61 kcal(11%) 44.12 g(34%) 1.6 g(2%) 6.56 g(12%) Other Serving Size : 1 biscuit (or 18g): 16.56 mg(4%) 67.14 kcal(3%) 13.93 g(11%) 0.5 g(1%) 2.07 g(4%) 75. Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal - Magnesium 91 mg of Magnesium per 100g (23% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 91 mg(23%) 373(19%) 78.86(61%) 4.06(6%) 9.17(16%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 32g): 29.12 mg(7%) 119.36 kcal(6%) 25.24 g(19%) 1.3 g(2%) 2.93 g(5%) 76. Cereals ready-to-eat, QUAKER, SUN COUNTRY Granola with Almonds - Magnesium 91 mg of Magnesium per 100g (23% RDA) Nutritional Value = 14 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 91 mg(23%) 467(23%) 67.2(52%) 18.02(28%) 11.77(21%) Typical Serving Amount : .5 cup (1 NLEA serving) (or 57g): 51.87 mg(13%) 266.19 kcal(13%) 38.3 g(29%) 10.27 g(16%) 6.71 g(12%) 77. Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal - Magnesium 90 mg of Magnesium per 100g (23% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 90 mg(23%) 373(19%) 78.56(60%) 4.14(6%) 9.33(17%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 32g): 28.8 mg(7%) 119.36 kcal(6%) 25.14 g(19%) 1.32 g(2%) 2.99 g(5%) 78. Cereals ready-to-eat, GENERAL MILLS, FROSTED CHEERIOS - Magnesium 90 mg of Magnesium per 100g (23% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 90 mg(23%) 378(19%) 81.7(63%) 4.2(6%) 8.1(14%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 28g): 25.2 mg(6%) 105.84 kcal(5%) 22.88 g(18%) 1.18 g(2%) 2.27 g(4%) 79. Cereals ready-to-eat, rolled oats, whole wheat, rice, presweetened, maple flavored, with pecans - Magnesium 90 mg of Magnesium per 100g (23% RDA) Nutritional Value = 14 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 90 mg(23%) 422(21%) 76.9(59%) 10.5(16%) 8.3(15%) Typical Serving Amount : 1 serving (1 NLEA serving) (or 52g): 46.8 mg(12%) 219.44 kcal(11%) 39.99 g(31%) 5.46 g(8%) 4.32 g(8%) 80. Cereals ready-to-eat, GENERAL MILLS, Berry Burst CHEERIOS, Triple Berry - Magnesium 89 mg of Magnesium per 100g (22% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 89 mg(22%) 378(19%) 80.5(62%) 4.5(7%) 8.8(16%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 27g): 24.03 mg(6%) 102.06 kcal(5%) 21.74 g(17%) 1.22 g(2%) 2.38 g(4%) 81. Cereals ready-to-eat, GENERAL MILLS, WHEATIES - Magnesium 89 mg of Magnesium per 100g (22% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 89 mg(22%) 353(18%) 83.3(64%) 2.3(4%) 8.3(15%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 27g): 24.03 mg(6%) 95.31 kcal(5%) 22.49 g(17%) 0.62 g(1%) 2.24 g(4%) 82. Cereals ready-to-eat, KELLOGG, KELLOGG'S MUESLIX - Magnesium 89 mg of Magnesium per 100g (22% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 89 mg(22%) 357(18%) 73(56%) 5.5(8%) 9.1(16%) Typical Serving Amount : .67 cup (1 NLEA serving) (or 55g): 48.95 mg(12%) 196.35 kcal(10%) 40.15 g(31%) 3.03 g(5%) 5.01 g(9%) 83. Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE - Magnesium 89 mg of Magnesium per 100g (22% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 89 mg(22%) 373(19%) 79.16(61%) 4.05(6%) 9.01(16%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 32g): 28.48 mg(7%) 119.36 kcal(6%) 25.33 g(19%) 1.3 g(2%) 2.88 g(5%) 84. Cereals ready-to-eat, CRISPY BROWN RICE - Magnesium 88 mg of Magnesium per 100g (22% RDA) Nutritional Value = 14 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 88 mg(22%) 388(19%) 86(66%) 3.5(5%) 7.1(13%) Typical Serving Amount : 1 cup (or 32g): 28.16 mg(7%) 124.16 kcal(6%) 27.52 g(21%) 1.12 g(2%) 2.27 g(4%) 85. Cereals ready-to-eat, KELLOGG'S, FROSTED MINI-WHEATS, Maple & Brown Sugar, Bite Size - Magnesium 88 mg of Magnesium per 100g (22% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 88 mg(22%) 356(18%) 82(63%) 1.5(2%) 8(14%) Typical Serving Amount : 24 biscuit (1 NLEA serving) (or 52g): 45.76 mg(11%) 185.12 kcal(9%) 42.64 g(33%) 0.78 g(1%) 4.16 g(7%) 86. Cereals ready-to-eat, KELLOGG, KELLOGG'S, RAISIN BRAN CRUNCH - Magnesium 87 mg of Magnesium per 100g (22% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 87 mg(22%) 353(18%) 84.8(65%) 1.7(3%) 6.5(12%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 53g): 46.11 mg(12%) 187.09 kcal(9%) 44.94 g(35%) 0.9 g(1%) 3.45 g(6%) 87. Cereals ready-to-eat, KELLOGG'S, FROSTED MINI-WHEATS Bite Size Strawberry Delight - Magnesium 87 mg of Magnesium per 100g (22% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 87 mg(22%) 347(17%) 82.7(64%) 1.7(3%) 8.3(15%) Typical Serving Amount : 24 biscuits (1 NLEA serving) (or 52g): 45.24 mg(11%) 180.44 kcal(9%) 43 g(33%) 0.88 g(1%) 4.32 g(8%) 88. Cereals ready-to-eat, POST, Great Grains, Raisin, Date & Pecan - Magnesium 87 mg of Magnesium per 100g (22% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 87 mg(22%) 379(19%) 73.7(57%) 7.3(11%) 8.2(15%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 54g): 46.98 mg(12%) 204.66 kcal(10%) 39.8 g(31%) 3.94 g(6%) 4.43 g(8%) 89. Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS - Magnesium 86 mg of Magnesium per 100g (22% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 86 mg(22%) 376(19%) 79.9(61%) 4.7(7%) 8.8(16%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 28g): 24.08 mg(6%) 105.28 kcal(5%) 22.37 g(17%) 1.32 g(2%) 2.46 g(4%) 90. Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, Big Bite - Magnesium 86 mg of Magnesium per 100g (22% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 86 mg(22%) 346(17%) 84.4(65%) 1.6(2%) 9.2(16%) Typical Serving Amount : 5 biscuits (1 NLEA serving) (or 51g): 43.86 mg(11%) 176.46 kcal(9%) 43.04 g(33%) 0.82 g(1%) 4.69 g(8%) 91. Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX - Magnesium 85 mg of Magnesium per 100g (21% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 85 mg(21%) 345(17%) 82.2(63%) 1.8(3%) 9.8(18%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 47g): 39.95 mg(10%) 162.15 kcal(8%) 38.63 g(30%) 0.85 g(1%) 4.61 g(8%) 92. Cereals ready-to-eat, GENERAL MILLS, Multi-Bran CHEX - Magnesium 85 mg of Magnesium per 100g (21% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 85 mg(21%) 342(17%) 82.7(64%) 3.2(5%) 7.8(14%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 47g): 39.95 mg(10%) 160.74 kcal(8%) 38.87 g(30%) 1.5 g(2%) 3.67 g(7%) 93. Cereals ready-to-eat, KASHI 7 Whole Grain Nuggets - Magnesium 84 mg of Magnesium per 100g (21% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 84 mg(21%) 356(18%) 81(62%) 2.8(4%) 11.8(21%) Typical Serving Amount : .5 cup (1 NLEA serving) (or 58g): 48.72 mg(12%) 206.48 kcal(10%) 46.98 g(36%) 1.62 g(2%) 6.84 g(12%) 94. Cereals ready-to-eat, POST, Golden Crisp - Magnesium 83 mg of Magnesium per 100g (21% RDA) Nutritional Value = 15 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 83 mg(21%) 390(20%) 90.7(70%) 1.3(2%) 5.8(10%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 27g): 22.41 mg(6%) 105.3 kcal(5%) 24.49 g(19%) 0.35 g(1%) 1.57 g(3%) 95. Cereals ready-to-eat, POST Great Grains Cranberry Almond Crunch - Magnesium 83 mg of Magnesium per 100g (21% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 83 mg(21%) 375(19%) 77.08(59%) 6.25(10%) 8.33(15%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 51g): 42.33 mg(11%) 191.25 kcal(10%) 39.31 g(30%) 3.19 g(5%) 4.25 g(8%) 96. Cereals ready-to-eat, QUAKER, KING VITAMAN - Magnesium 82 mg of Magnesium per 100g (21% RDA) Nutritional Value = 17 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 82 mg(21%) 381(19%) 83.85(65%) 3.44(5%) 6.41(11%) Typical Serving Amount : 1.5 cup (1 NLEA serving) (or 31g): 25.42 mg(6%) 118.11 kcal(6%) 25.99 g(20%) 1.07 g(2%) 1.99 g(4%) 97. Cereals ready-to-eat, GENERAL MILLS, RAISIN NUT BRAN - Magnesium 82 mg of Magnesium per 100g (21% RDA) Nutritional Value = 14 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 82 mg(21%) 368(18%) 80.5(62%) 5.8(9%) 7.1(13%) Typical Serving Amount : .75 cup (1 NLEA serving) (or 49g): 40.18 mg(10%) 180.32 kcal(9%) 39.45 g(30%) 2.84 g(4%) 3.48 g(6%) 98. Cereals ready-to-eat, GENERAL MILLS, TOTAL, Blueberry Pomegranate - Magnesium 82 mg of Magnesium per 100g (21% RDA) Nutritional Value = 18 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 82 mg(21%) 353(18%) 76.8(59%) 3.7(6%) 9.3(17%) Typical Serving Amount : 1 cup (1 NLEA serving) (or 49g): 40.18 mg(10%) 172.97 kcal(9%) 37.63 g(29%) 1.81 g(3%) 4.56 g(8%) 99. Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINI-WHEATS, bite size and little bites - Magnesium 82 mg of Magnesium per 100g (21% RDA) Nutritional Value = 16 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 82 mg(21%) 348(17%) 84.35(65%) 1.65(3%) 9.2(16%) Typical Serving Amount : 24 biscuits (Bite Size) (1 NLEA serving) (or 59g): 48.38 mg(12%) 205.32 kcal(10%) 49.77 g(38%) 0.97 g(1%) 5.43 g(10%) Other Serving Size : 51 biscuits (Little Bites) (1 NLEA serving) (or 55g): 45.1 mg(11%) 191.4 kcal(10%) 46.39 g(36%) 0.91 g(1%) 5.06 g(9%) 100. Cereals ready-to-eat, KASHI, ORGANIC PROMISE Autumn Wheat - Magnesium 81 mg of Magnesium per 100g (20% RDA) Nutritional Value = 14 / 100    Food Category - Breakfast Cereals Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 81 mg(20%) 338(17%) 79(61%) 1.4(2%) 12(21%) Typical Serving Amount : 29 biscuits (1 NLEA serving) (or 54g): 43.74 mg(11%) 182.52 kcal(9%) 42.66 g(33%) 0.76 g(1%) 6.48 g(12%)

magnesium and Nutrition Facts - Top 201 Foods Fruits a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes Vegetables leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus Seafood salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops Drinks coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks Nuts and Seeds chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts Beans and Lentils soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans Meat beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages Fast Foods french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac Dairy and Cheese ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese Bread, Rice, Grains and Pasta rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice Spreads, Sauces and Herbs hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley Sweets, Desserts and Snacks popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate Breakfast Cereal granola, cheerios, oatmeal Miscellaneous spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats