Magnesium in Spelt, cooked

49.0 mg

12% of the RDA for adult men (420 mg) , 15% of the RDA for adult women (320 mg)

Also high in Manganese > 90% Copper > 81% Dietary Fiber > 73% Full food profile

All tracked nutrients in this food

Nutrient Per 100g Percentile
Macronutrients
Dietary Fiber 3.9 g
> 73%
Carbohydrate 26.4 g
> 65%
Vitamins
Thiamine (B1) 0.1 mg
> 59%
Folate 13.0 µg
> 52%
Minerals
Manganese 1.1 mg
> 90%
Copper 0.2 mg
> 81%
Iron 1.7 mg
> 58%
Zinc 1.3 mg
> 53%

Top sources of Magnesium

Rice bran, crude 781.0 mg Seaweed, agar, dried 770.0 mg Seeds, cottonseed meal, partially defatted (glandless) 760.0 mg Seeds, cottonseed flour, partially defatted (glandless) 721.0 mg Seeds, cottonseed flour, low fat (glandless) 716.0 mg Spices, basil, dried 711.0 mg Seeds, hemp seed, hulled 700.0 mg Spices, coriander leaf, dried 694.0 mg Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 692.0 mg Chives, freeze-dried 640.0 mg
See full Magnesium rankings Grains rankings
Magnesium in foods Spelt, cooked Per 100g · USDA FoodData Central