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Magnesium Rich Rice and Pasta


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We have sorted our complete nutrition and vitamin database, based on amount of Magnesium in Rice and Pasta. Click on a food item or beverage below to give a full nutrition breakdown, for example Wheat bran, crude. In this food example the amount of Magnesium per 100g, is 611 mg. This corresponds to 152.75 % of the RDA for Magnesium. Each item listed at the bottom of the page can be scaled for different amounts, from the list of Rice and Pasta high in Magnesium.

Highest Magnesium Content per 100g

The Magnesium content ranges from 781 mg for Rice bran, crude through to 93 mg for Corn flour, masa, enriched, white in 100g. The difference between the highest and lowest values gives a range of 688 mg of Magnesium per 100g.The range of calories for these foods is from 316 kcal through to 365 kcal.

This gives a range for the recommended nutrition value for the 50 foods listed below from 195.25 % of the daily recommended value through to the lowest nutritional percentage of 23.25 % of the Magnesium daily value. The recommended daily allowance (also referred to as recommended dietary allowance) is 400 mg of Magnesium.

From this list of foods there are 8 foods which contain greater than 50% of the RDA per 100g of Magnesium.

For a complete list we also have a list of foods with Magnesium

Highest Amount of Magnesium per Serving

Please remember that the above gives an accurate value in 100g for high Magnesium foods. For example 100g of Rice bran, crude contains 781 mg of Magnesium. However, there are other factors to consider when you are assessing your Magnesium nutritional requirements. You should also take into account portion sizes when you are considering the Magnesium nutritional content.

For Rice bran, crude, which contains the highest amount of Magnesium in 100 g, the amount of Magnesium in a typical serving of 1 cup (or 118 g) is 921.58 mg.This is 230.4 % of the recommended daily value.

The food with the highest Magnesium content per typical serving is Rice bran, crude which contains 921.58 mg in 1 cup (or 118 g).The precentage of the recommended daily value for this serving is 230.4 %.

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Magnesium content.


 

List of Rice and Pasta High in Magnesium per 100g

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1. Rice bran, crude - Magnesium
  781 mg of Magnesium per 100g (195.25 %DV).
  For this serving the amount of Calories is 316 kcal per 100g(16 %DV cals).
  A typical serving of 1 cup (or 118g), Magnesium nutritional content is 921.58 mg (230.4 %DV).  Calories per serving are 372.88 kcal (19 %DV cals).
2. Wheat bran, crude - Magnesium
  611 mg of Magnesium per 100g (152.75 %DV).
  For this serving the amount of Calories is 216 kcal per 100g(11 %DV cals).
  A typical serving of 1 cup (or 58g), Magnesium nutritional content is 354.38 mg (88.6 %DV).  Calories per serving are 125.28 kcal (6 %DV cals).
3. Buckwheat flour, whole-groat - Magnesium
  251 mg of Magnesium per 100g (62.75 %DV).
  For this serving the amount of Calories is 335 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 120g), Magnesium nutritional content is 301.2 mg (75.3 %DV).  Calories per serving are 402 kcal (20 %DV cals).
4. Amaranth, uncooked - Magnesium
  248 mg of Magnesium per 100g (62 %DV).
  For this serving the amount of Calories is 371 kcal per 100g(19 %DV cals).
  A typical serving of 1 cup (or 193g), Magnesium nutritional content is 478.64 mg (119.66 %DV).  Calories per serving are 716.03 kcal (36 %DV cals).
5. Wheat germ, crude - Magnesium
  239 mg of Magnesium per 100g (59.75 %DV).
  For this serving the amount of Calories is 360 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 115g), Magnesium nutritional content is 274.85 mg (68.71 %DV).  Calories per serving are 414 kcal (21 %DV cals).
6. Oat bran, raw - Magnesium
  235 mg of Magnesium per 100g (58.75 %DV).
  For this serving the amount of Calories is 246 kcal per 100g(12 %DV cals).
  A typical serving of 1 cup (or 94g), Magnesium nutritional content is 220.9 mg (55.23 %DV).  Calories per serving are 231.24 kcal (12 %DV cals).
7. Buckwheat - Magnesium
  231 mg of Magnesium per 100g (57.75 %DV).
  For this serving the amount of Calories is 343 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 170g), Magnesium nutritional content is 392.7 mg (98.18 %DV).  Calories per serving are 583.1 kcal (29 %DV cals).
8. Buckwheat groats, roasted, dry - Magnesium
  221 mg of Magnesium per 100g (55.25 %DV).
  For this serving the amount of Calories is 346 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 164g), Magnesium nutritional content is 362.44 mg (90.61 %DV).  Calories per serving are 567.44 kcal (28 %DV cals).
9. Quinoa, uncooked - Magnesium
  197 mg of Magnesium per 100g (49.25 %DV).
  For this serving the amount of Calories is 368 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 170g), Magnesium nutritional content is 334.9 mg (83.73 %DV).  Calories per serving are 625.6 kcal (31 %DV cals).
10. Teff, uncooked - Magnesium
  184 mg of Magnesium per 100g (46 %DV).
  For this serving the amount of Calories is 367 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 193g), Magnesium nutritional content is 355.12 mg (88.78 %DV).  Calories per serving are 708.31 kcal (35 %DV cals).
11. Wild rice, raw - Magnesium
  177 mg of Magnesium per 100g (44.25 %DV).
  For this serving the amount of Calories is 357 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 160g), Magnesium nutritional content is 283.2 mg (70.8 %DV).  Calories per serving are 571.2 kcal (29 %DV cals).
12. Oats - Magnesium
  177 mg of Magnesium per 100g (44.25 %DV).
  For this serving the amount of Calories is 389 kcal per 100g(19 %DV cals).
  A typical serving of 1 cup (or 156g), Magnesium nutritional content is 276.12 mg (69.03 %DV).  Calories per serving are 606.84 kcal (30 %DV cals).
13. Spaghetti, spinach, dry - Magnesium
  174 mg of Magnesium per 100g (43.5 %DV).
  For this serving the amount of Calories is 372 kcal per 100g(19 %DV cals).
  A typical serving of 2 oz (or 57g), Magnesium nutritional content is 99.18 mg (24.8 %DV).  Calories per serving are 212.04 kcal (11 %DV cals).
14. Bulgur, dry - Magnesium
  164 mg of Magnesium per 100g (41 %DV).
  For this serving the amount of Calories is 342 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 140g), Magnesium nutritional content is 229.6 mg (57.4 %DV).  Calories per serving are 478.8 kcal (24 %DV cals).
15. Rye flour, dark - Magnesium
  160 mg of Magnesium per 100g (40 %DV).
  For this serving the amount of Calories is 325 kcal per 100g(16 %DV cals).
  A typical serving of 1 cup (or 128g), Magnesium nutritional content is 204.8 mg (51.2 %DV).  Calories per serving are 416 kcal (21 %DV cals).
16. Triticale flour, whole-grain - Magnesium
  153 mg of Magnesium per 100g (38.25 %DV).
  For this serving the amount of Calories is 338 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 130g), Magnesium nutritional content is 198.9 mg (49.73 %DV).  Calories per serving are 439.4 kcal (22 %DV cals).
17. Wheat, durum - Magnesium
  144 mg of Magnesium per 100g (36 %DV).
  For this serving the amount of Calories is 339 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 192g), Magnesium nutritional content is 276.48 mg (69.12 %DV).  Calories per serving are 650.88 kcal (33 %DV cals).
18. Spaghetti, whole-wheat, dry - Magnesium
  143 mg of Magnesium per 100g (35.75 %DV).
  For this serving the amount of Calories is 348 kcal per 100g(17 %DV cals).
  A typical serving of 2 oz (or 57g), Magnesium nutritional content is 81.51 mg (20.38 %DV).  Calories per serving are 198.36 kcal (10 %DV cals).
19. Macaroni, whole-wheat, dry - Magnesium
  143 mg of Magnesium per 100g (35.75 %DV).
  For this serving the amount of Calories is 348 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup elbow shaped (or 105g), Magnesium nutritional content is 150.15 mg (37.54 %DV).  Calories per serving are 365.4 kcal (18 %DV cals).
  Other food servings - 2 oz (or 57g), Magnesium content is 81.51 mg (20.38 %DV).  Calories per serving are 198.36 kcal (10 %DV cals).
20. Rice, brown, medium-grain, raw - Magnesium
  143 mg of Magnesium per 100g (35.75 %DV).
  For this serving the amount of Calories is 362 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 190g), Magnesium nutritional content is 271.7 mg (67.93 %DV).  Calories per serving are 687.8 kcal (34 %DV cals).
21. Rice, brown, long-grain, raw - Magnesium
  143 mg of Magnesium per 100g (35.75 %DV).
  For this serving the amount of Calories is 370 kcal per 100g(19 %DV cals).
  A typical serving of 1 cup (or 185g), Magnesium nutritional content is 264.55 mg (66.14 %DV).  Calories per serving are 684.5 kcal (34 %DV cals).
22. Wheat flour, whole-grain - Magnesium
  137 mg of Magnesium per 100g (34.25 %DV).
  For this serving the amount of Calories is 340 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 120g), Magnesium nutritional content is 164.4 mg (41.1 %DV).  Calories per serving are 408 kcal (20 %DV cals).
23. Spelt, uncooked - Magnesium
  136 mg of Magnesium per 100g (34 %DV).
  For this serving the amount of Calories is 338 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 174g), Magnesium nutritional content is 236.64 mg (59.16 %DV).  Calories per serving are 588.12 kcal (29 %DV cals).
24. Kamut, uncooked - Magnesium
  134 mg of Magnesium per 100g (33.5 %DV).
  For this serving the amount of Calories is 337 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 186g), Magnesium nutritional content is 249.24 mg (62.31 %DV).  Calories per serving are 626.82 kcal (31 %DV cals).
25. Barley, hulled - Magnesium
  133 mg of Magnesium per 100g (33.25 %DV).
  For this serving the amount of Calories is 354 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 184g), Magnesium nutritional content is 244.72 mg (61.18 %DV).  Calories per serving are 651.36 kcal (33 %DV cals).
26. Triticale - Magnesium
  130 mg of Magnesium per 100g (32.5 %DV).
  For this serving the amount of Calories is 336 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 192g), Magnesium nutritional content is 249.6 mg (62.4 %DV).  Calories per serving are 645.12 kcal (32 %DV cals).
27. Cornmeal, whole-grain, white - Magnesium
  127 mg of Magnesium per 100g (31.75 %DV).
  For this serving the amount of Calories is 362 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 122g), Magnesium nutritional content is 154.94 mg (38.74 %DV).  Calories per serving are 441.64 kcal (22 %DV cals).
28. Corn, white - Magnesium
  127 mg of Magnesium per 100g (31.75 %DV).
  For this serving the amount of Calories is 365 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 166g), Magnesium nutritional content is 210.82 mg (52.71 %DV).  Calories per serving are 605.9 kcal (30 %DV cals).
29. Cornmeal, whole-grain, yellow - Magnesium
  127 mg of Magnesium per 100g (31.75 %DV).
  For this serving the amount of Calories is 362 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 122g), Magnesium nutritional content is 154.94 mg (38.74 %DV).  Calories per serving are 441.64 kcal (22 %DV cals).
30. Corn, yellow - Magnesium
  127 mg of Magnesium per 100g (31.75 %DV).
  For this serving the amount of Calories is 365 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 166g), Magnesium nutritional content is 210.82 mg (52.71 %DV).  Calories per serving are 605.9 kcal (30 %DV cals).
31. Wheat, soft red winter - Magnesium
  126 mg of Magnesium per 100g (31.5 %DV).
  For this serving the amount of Calories is 331 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 168g), Magnesium nutritional content is 211.68 mg (52.92 %DV).  Calories per serving are 556.08 kcal (28 %DV cals).
32. Wheat, hard red winter - Magnesium
  126 mg of Magnesium per 100g (31.5 %DV).
  For this serving the amount of Calories is 327 kcal per 100g(16 %DV cals).
  A typical serving of 1 cup (or 192g), Magnesium nutritional content is 241.92 mg (60.48 %DV).  Calories per serving are 627.84 kcal (31 %DV cals).
33. Wheat, hard red spring - Magnesium
  124 mg of Magnesium per 100g (31 %DV).
  For this serving the amount of Calories is 329 kcal per 100g(16 %DV cals).
  A typical serving of 1 cup (or 192g), Magnesium nutritional content is 238.08 mg (59.52 %DV).  Calories per serving are 631.68 kcal (32 %DV cals).
34. Sorghum flour - Magnesium
  120 mg of Magnesium per 100g (30 %DV).
  For this serving the amount of Calories is 361 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 121g), Magnesium nutritional content is 145.2 mg (36.3 %DV).  Calories per serving are 436.81 kcal (22 %DV cals).
35. Millet flour - Magnesium
  119 mg of Magnesium per 100g (29.75 %DV).
  For this serving the amount of Calories is 373 kcal per 100g(19 %DV cals).
  A typical serving of 1 cup (or 119g), Magnesium nutritional content is 141.61 mg (35.4 %DV).  Calories per serving are 443.87 kcal (22 %DV cals).
36. Pasta, corn, dry - Magnesium
  119 mg of Magnesium per 100g (29.75 %DV).
  For this serving the amount of Calories is 357 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 105g), Magnesium nutritional content is 124.95 mg (31.24 %DV).  Calories per serving are 374.85 kcal (19 %DV cals).
  Other food servings - 2 oz (or 57g), Magnesium content is 67.83 mg (16.96 %DV).  Calories per serving are 203.49 kcal (10 %DV cals).
37. Millet, raw - Magnesium
  114 mg of Magnesium per 100g (28.5 %DV).
  For this serving the amount of Calories is 378 kcal per 100g(19 %DV cals).
  A typical serving of 1 cup (or 200g), Magnesium nutritional content is 228 mg (57 %DV).  Calories per serving are 756 kcal (38 %DV cals).
38. Rice flour, brown - Magnesium
  112 mg of Magnesium per 100g (28 %DV).
  For this serving the amount of Calories is 363 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 158g), Magnesium nutritional content is 176.96 mg (44.24 %DV).  Calories per serving are 573.54 kcal (29 %DV cals).
39. Corn flour, whole-grain, blue (harina de maiz morado) - Magnesium
  110 mg of Magnesium per 100g (27.5 %DV).
  For this serving the amount of Calories is 364 kcal per 100g(18 %DV cals).
  A typical serving of 1 tbsp (or 6.9g), Magnesium nutritional content is 7.59 mg (1.9 %DV).  Calories per serving are 25.12 kcal (1 %DV cals).
40. Rye - Magnesium
  110 mg of Magnesium per 100g (27.5 %DV).
  For this serving the amount of Calories is 338 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 169g), Magnesium nutritional content is 185.9 mg (46.48 %DV).  Calories per serving are 571.22 kcal (29 %DV cals).
41. Barley malt flour - Magnesium
  97 mg of Magnesium per 100g (24.25 %DV).
  For this serving the amount of Calories is 361 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 162g), Magnesium nutritional content is 157.14 mg (39.29 %DV).  Calories per serving are 584.82 kcal (29 %DV cals).
42. Barley flour or meal - Magnesium
  96 mg of Magnesium per 100g (24 %DV).
  For this serving the amount of Calories is 345 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 148g), Magnesium nutritional content is 142.08 mg (35.52 %DV).  Calories per serving are 510.6 kcal (26 %DV cals).
43. Noodles, japanese, soba, dry - Magnesium
  95 mg of Magnesium per 100g (23.75 %DV).
  For this serving the amount of Calories is 336 kcal per 100g(17 %DV cals).
  A typical serving of 2 oz (or 57g), Magnesium nutritional content is 54.15 mg (13.54 %DV).  Calories per serving are 191.52 kcal (10 %DV cals).
44. Corn flour, masa, enriched, yellow - Magnesium
  93 mg of Magnesium per 100g (23.25 %DV).
  For this serving the amount of Calories is 365 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 114g), Magnesium nutritional content is 106.02 mg (26.51 %DV).  Calories per serving are 416.1 kcal (21 %DV cals).
45. Corn flour, whole-grain, white - Magnesium
  93 mg of Magnesium per 100g (23.25 %DV).
  For this serving the amount of Calories is 361 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 117g), Magnesium nutritional content is 108.81 mg (27.2 %DV).  Calories per serving are 422.37 kcal (21 %DV cals).
46. Wheat, hard white - Magnesium
  93 mg of Magnesium per 100g (23.25 %DV).
  For this serving the amount of Calories is 342 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 192g), Magnesium nutritional content is 178.56 mg (44.64 %DV).  Calories per serving are 656.64 kcal (33 %DV cals).
47. Corn flour, masa, unenriched, white - Magnesium
  93 mg of Magnesium per 100g (23.25 %DV).
  For this serving the amount of Calories is 365 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 114g), Magnesium nutritional content is 106.02 mg (26.51 %DV).  Calories per serving are 416.1 kcal (21 %DV cals).
48. Corn flour, masa, enriched, white - Magnesium
  93 mg of Magnesium per 100g (23.25 %DV).
  For this serving the amount of Calories is 365 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 114g), Magnesium nutritional content is 106.02 mg (26.51 %DV).  Calories per serving are 416.1 kcal (21 %DV cals).

Magnesium in foods - by food category

Baby Foods    Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy and Egg Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups, Sauces, and Gravies    Spices and Herbs
Sweets    Vegetables




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