Grains High in Magnesium: Top 30 per 100 g & per Serving
Per 100 g, the grains highest in magnesium are Oat bran (raw) (235 mg, 56% DV), Oats (177 mg, 42% DV) and Barley (hulled) (133 mg, 32% DV). Per typical serving, Oats gives the most: 1 cup (156 g) has 276 mg (66% DV). 21 of the 51 grains ranked are a good source (10% DV or more) in a typical serving; 8 reach 20% DV, the FDA bar for “high in”.
Highest in magnesium per 100 g
30 of 51 ranked grains, most magnesium first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Oat bran (raw) | 235 mg56% DV | 1 cup94 g | 221 mg53% DV | 191 mg |
| 2 | Oats | 177 mg42% DV | 1 cup156 g | 276 mg66% DV | 91 mg |
| 3 | Barley (hulled) | 133 mg32% DV | 1 cup184 g | 245 mg58% DV | 75 mg |
| 4 | Corn grain (white) | 127 mg30% DV | 1 cup166 g | 211 mg50% DV | 70 mg |
| 4 | Corn grain (yellow) | 127 mg30% DV | 1 cup166 g | 211 mg50% DV | 70 mg |
| 6 | Soba noodles (dry) | 95 mg23% DV | 2 oz57 g | 54 mg13% DV | 57 mg |
| 7 | Multigrain bagels | 85 mg20% DV | 1 piece bagel81 g | 69 mg16% DV | 71 mg |
| 8 | Taco shells (baked) | 83 mg20% DV | 1 large21 g | 17 mg4% DV | 35 mg |
| 9 | Whole-wheat bread (prepared from recipe) | 81 mg19% DV | 1 slice46 g | 37 mg9% DV | 58 mg |
| 10 | Barley (pearled, raw) | 79 mg19% DV | 1 cup200 g | 158 mg38% DV | 45 mg |
| 11 | Multi-grain bread | 78 mg19% DV | 1 slice regular26 g | 20 mg5% DV | 59 mg |
| 12 | Quinoa (cooked) | 64 mg15% DV | 1 cup185 g | 118 mg28% DV | 107 mg |
| 13 | Pasta (fresh-refrigerated, spinach, as purchased) | 63 mg15% DV | 4.5 oz128 g | 81 mg19% DV | 44 mg |
| 14 | Egg noodles (dry, enriched) | 58 mg14% DV | 1 cup38 g | 22 mg5% DV | 30 mg |
| 14 | Egg noodles (dry, unenriched) | 58 mg14% DV | 1 cup38 g | 22 mg5% DV | 30 mg |
| 16 | Pumpernickel rolls | 54 mg13% DV | 1 medium36 g | 19 mg5% DV | 39 mg |
| 17 | Pasta (dry, enriched) | 53 mg13% DV | 1 cup spaghetti91 g | 48 mg11% DV | 29 mg |
| 17 | Pasta (dry, unenriched) | 53 mg13% DV | 1 cup spaghetti91 g | 48 mg11% DV | 29 mg |
| 19 | Cracked-wheat bread | 52 mg12% DV | 1 slice30 g | 16 mg4% DV | 40 mg |
| 20 | Wheat bagels | 51 mg12% DV | 1 bagel98 g | 50 mg12% DV | 41 mg |
| 21 | Pasta (fresh-refrigerated, plain, as purchased) | 46 mg11% DV | 4.5 oz128 g | 59 mg14% DV | 32 mg |
| 22 | Wheat bread | 41 mg10% DV | 1 slice29 g | 12 mg3% DV | 30 mg |
| 23 | Oat bran (cooked) | 40 mg10% DV | 1 cup219 g | 88 mg21% DV | 200 mg |
| 24 | White rice (medium-grain, raw, enriched) | 35 mg8% DV | 1 cup195 g | 68 mg16% DV | 19 mg |
| 24 | White rice (medium-grain, raw, unenriched) | 35 mg8% DV | 1 cup195 g | 68 mg16% DV | 19 mg |
| 26 | Bread (french or vienna) | 32 mg8% DV | 1 slice139 g | 44 mg11% DV | 24 mg |
| 26 | Wild rice (cooked) | 32 mg8% DV | 1 cup164 g | 52 mg12% DV | 63 mg |
| 28 | Oat bran bagels | 31 mg7% DV | 1 medium bagel105 g | 33 mg8% DV | 24 mg |
| 29 | Cinnamon-raisin bagels | 28 mg7% DV | 1 medium bagel105 g | 29 mg7% DV | 20 mg |
| 29 | Somen noodles (dry) | 28 mg7% DV | 2 oz57 g | 16 mg4% DV | 16 mg |
Most magnesium per typical serving
The same grains ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Oats | 177 mg42% DV | 1 cup156 g | 276 mg66% DV | 91 mg |
| 2 | Barley (hulled) | 133 mg32% DV | 1 cup184 g | 245 mg58% DV | 75 mg |
| 3 | Oat bran (raw) | 235 mg56% DV | 1 cup94 g | 221 mg53% DV | 191 mg |
| 4 | Corn grain (white) | 127 mg30% DV | 1 cup166 g | 211 mg50% DV | 70 mg |
| 4 | Corn grain (yellow) | 127 mg30% DV | 1 cup166 g | 211 mg50% DV | 70 mg |
| 6 | Barley (pearled, raw) | 79 mg19% DV | 1 cup200 g | 158 mg38% DV | 45 mg |
| 7 | Quinoa (cooked) | 64 mg15% DV | 1 cup185 g | 118 mg28% DV | 107 mg |
| 8 | Oat bran (cooked) | 40 mg10% DV | 1 cup219 g | 88 mg21% DV | 200 mg |
| 9 | Pasta (fresh-refrigerated, spinach, as purchased) | 63 mg15% DV | 4.5 oz128 g | 81 mg19% DV | 44 mg |
| 10 | Multigrain bagels | 85 mg20% DV | 1 piece bagel81 g | 69 mg16% DV | 71 mg |
| 11 | White rice (medium-grain, raw, enriched) | 35 mg8% DV | 1 cup195 g | 68 mg16% DV | 19 mg |
| 11 | White rice (medium-grain, raw, unenriched) | 35 mg8% DV | 1 cup195 g | 68 mg16% DV | 19 mg |
| 13 | Pasta (fresh-refrigerated, plain, as purchased) | 46 mg11% DV | 4.5 oz128 g | 59 mg14% DV | 32 mg |
| 14 | Soba noodles (dry) | 95 mg23% DV | 2 oz57 g | 54 mg13% DV | 57 mg |
| 15 | Wild rice (cooked) | 32 mg8% DV | 1 cup164 g | 52 mg12% DV | 63 mg |
Most magnesium per 200 kcal
Nutrient density: magnesium for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Oat bran (cooked) | 40 mg10% DV | 1 cup219 g | 88 mg21% DV | 200 mg |
| 2 | Oat bran (raw) | 235 mg56% DV | 1 cup94 g | 221 mg53% DV | 191 mg |
| 3 | Quinoa (cooked) | 64 mg15% DV | 1 cup185 g | 118 mg28% DV | 107 mg |
| 4 | Oats | 177 mg42% DV | 1 cup156 g | 276 mg66% DV | 91 mg |
| 5 | Barley (hulled) | 133 mg32% DV | 1 cup184 g | 245 mg58% DV | 75 mg |
| 6 | Multigrain bagels | 85 mg20% DV | 1 piece bagel81 g | 69 mg16% DV | 71 mg |
| 7 | Corn grain (white) | 127 mg30% DV | 1 cup166 g | 211 mg50% DV | 70 mg |
| 7 | Corn grain (yellow) | 127 mg30% DV | 1 cup166 g | 211 mg50% DV | 70 mg |
| 9 | Wild rice (cooked) | 32 mg8% DV | 1 cup164 g | 52 mg12% DV | 63 mg |
| 10 | Multi-grain bread | 78 mg19% DV | 1 slice regular26 g | 20 mg5% DV | 59 mg |
| 11 | Whole-wheat bread (prepared from recipe) | 81 mg19% DV | 1 slice46 g | 37 mg9% DV | 58 mg |
| 12 | Soba noodles (dry) | 95 mg23% DV | 2 oz57 g | 54 mg13% DV | 57 mg |
| 13 | Barley (pearled, raw) | 79 mg19% DV | 1 cup200 g | 158 mg38% DV | 45 mg |
| 14 | Pasta (fresh-refrigerated, spinach, as purchased) | 63 mg15% DV | 4.5 oz128 g | 81 mg19% DV | 44 mg |
| 15 | Wheat bagels | 51 mg12% DV | 1 bagel98 g | 50 mg12% DV | 41 mg |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with magnesium, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Rice bran (crude) | 781 mg186% DV | 1 cup118 g | 922 mg219% DV | 494 mg |
| Oat flour (partially debranned) | 144 mg34% DV | 1 cup104 g | 150 mg36% DV | 71 mg |
| Oats (instant, fortified, plain, dry) | 128 mg30% DV | 1 packet28 g | 36 mg9% DV | 71 mg |
| Rice flour (brown) | 112 mg27% DV | 1 cup158 g | 177 mg42% DV | 62 mg |
| Barley malt flour | 97 mg23% DV | 1 cup162 g | 157 mg37% DV | 54 mg |
| Corn flour (whole-grain, yellow) | 93 mg22% DV | 1 cup117 g | 109 mg26% DV | 52 mg |
| Corn bran (crude) | 64 mg15% DV | 1 cup76 g | 49 mg12% DV | 57 mg |
| Pasta (gluten-free, corn and rice flour, cooked) | 11 mg3% DV | 1 cup spaghetti141 g | 16 mg4% DV | 12 mg |
Which foods are ranked
- The 51 grains on CalorieExplorer with a reported magnesium value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 mg are ranked (51 grains); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for magnesium, 420 mg a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.
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