15 Grains With More Magnesium Than a Banana

Fifteen grains contain more magnesium than a banana, which has 27 mg of magnesium per 100 g. The highest magnesium content is found in Amaranth at 65 mg, followed closely by Quinoa at 64 mg, and Buckwheat at 51 mg.

This article presents a ranked list of grains that surpass the magnesium content of a banana. All values are measured per 100 grams.

Grains With More Magnesium Than a Banana

Below is the ranked table showcasing grains with higher magnesium levels than a banana.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Magnesium (per 100 g)	% Daily Value	% More Than a banana
1	Amaranth	65 mg	15%	141%
2	Quinoa	64 mg	15%	137%
3	Buckwheat	51 mg	12%	89%
4	Teff	50 mg	12%	85%
5	Spelt	49 mg	12%	81%
6	Sorghum	45 mg	11%	67%
7	Freekeh	45 mg	11%	67%
8	Kamut	45 mg	11%	67%
9	Wheat Berries	45 mg	11%	67%
10	Millet	44 mg	10%	63%
11	Farro	40 mg	10%	48%
12	Rye Berries	40 mg	10%	48%
13	Brown Rice	39 mg	9%	44%
14	Bulgur	32 mg	8%	19%
15	Wild Rice	32 mg	8%	19%

For reference, a banana has 27 mg of magnesium per 100 g, about 6% of the Daily Value (420 mg).

Track Your Magnesium Intake

Knowing which grains are richest in magnesium only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your magnesium intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Magnesium values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram magnesium content is higher than that of a banana (27 mg), and ranked highest first. Percent Daily Value uses the US reference intake of 420 mg. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What grains have the most magnesium?

The grains with the most magnesium are Amaranth, Quinoa, and Buckwheat. Amaranth leads with 65 mg, followed by Quinoa at 64 mg, and Buckwheat at 51 mg, all per 100 g.

Does a banana have a lot of magnesium?

A banana contains 27 mg of magnesium per 100 g, which is relatively low compared to many grains. This amount represents 6% of the Daily Value based on a 420 mg daily requirement.

How much magnesium do you need per day?

The recommended daily intake of magnesium for adults is 420 mg. This value can vary based on age, gender, and specific health conditions.

Are these magnesium values per 100 grams or per serving?

The magnesium values listed for these grains are per 100 grams. This standard measurement allows for consistent comparison among different foods.

Key Takeaways

• Fifteen grains exceed the magnesium content of a banana.
• A banana has 27 mg of magnesium per 100 g.
• Amaranth and Quinoa are the top grains for magnesium content.
• Magnesium requirements vary, with adults needing approximately 420 mg daily.