Recommendations for Magnesium (mg/day)

Life Stage Age RDA for menUL for menRDA for women UL for women
Infants 0-6 months30 (AI)*30 (AI)*
Infants 6-12 months 75 (AI)*75 (AI)*
Children 1-3 years 80658065
Children4-8 years 130110130110
Children 9-13 years 240350240350
Adolescents 14-18 years 410350360350
Adults 19-30 years 400350310350
Adults 31-70 years 420350320350
Adults > 70 years 420350320350
Pregnancy 14-18 years--400-
Pregnancy 19-30 years--350-
Pregnancy 31-50 years--360-
Breast-feeding 14-18 years--360-
Breast-feeding 19-30 years--310-
Breast-feeding 31-50 years--320-
For Table Legend & Data Sources Information click here.

Best food sources of Magnesium

FoodServing Amount of Magnesium (mg)% of RDA
for men
Rating % of RDA
for women
Rating
Pumpkin seeds1 oz (28g)15035.7Excellent46.9Excellent
Flaxseed1 oz (28g)11026.2Excellent34.4Excellent
Brazil nuts1 oz (28g)10525Excellent32.8Excellent
Sesame seeds1 oz (28g)98.323.4Excellent30.7Excellent
Poppy seeds1 oz (28g)97.223.1Excellent30.4Excellent
Chia seeds1 oz (28g)9522.6Excellent29.7Excellent
Sunflower seeds1 oz (28g)9121.7Excellent28.4Excellent
Halibut, cooked3 oz (85g)9121.7Excellent28.4Excellent
Mackerel, cooked3 oz (85g)82.519.6Good25.8Excellent
Cashew nuts1 oz (28g)81.819.5Good25.6Excellent
Amaranth, cooked1/2 cup (123g)8019Good25Excellent
Soybeans, cooked1/2 cup (86g)7417.6Good23.1Excellent
Pollock, cooked3 oz (85g)73.117.4Good22.8Excellent
Almonds1 oz (28g)71.417Good22.3Excellent
Pine Nuts1 oz (28g)70.316.7Good22Excellent
Soy milk1 cup (250g)62.514.9Good19.5Good
Black beans, cooked1/2 cup (86g)6014.3Good18.8Good
Coconut water1 cup (240g)6014.3Good18.8Good
Quinoa, cooked1/2 cup (92,5g)5914Good18.4Good
Tuna, cooked3 oz (85g)54.413Good17Good
Coconut milk1/2 cup (120g)5212.4Good16.3Good
Adzuki beans, cooked1/2 cup (100g)5212.4Good16.3Good
Cuttlefish, cooked3 oz (85g)5112.1Good15.9Good
Octopus, cooked3 oz (85g)5112.1Good15.9Good
Peanuts1 oz (28g)50.111.9Good15.7Good
Flounder, cooked3 oz (85g)49.311.7Good15.4Good
Navy beans, cooked1/2 cup (91g)48.211.5Good15.1Good
Abalone, cooked3 oz (85g)47.611.3Good14.9Good
Spelt, cooked1/2 cup (97g)47.611.3Good14.9Good
Scallops, cooked3 oz (85g)46.711.1Good14.6Good
Hazelnuts1 oz (28g)45.610.9Good14.3Good
Walnuts1 oz (28g)44.210.5Good13.8Good
Brown rice, cooked1/2 cup (97,5g)42.910.2Good13.4Good
Buckwheat, cooked1/2 cup (84g)42.910.2Good13.4Good
Pinto beans, cooked1/2 cup (85,5g)42.810.2Good13.4Good
Haddock, cooked3 oz (85g)42.510.1Good13.3Good
Lima beans, cooked1/2 cup (94g)40.59.6-12.6Good
Kidney beans, cooked1/2 cup (88,5g)39.89.5-12.4Good
Chickpeas, cooked1/2 cup (82g)39.49.4-12.3Good
Millet, cooked1/2 cup (87g)38.39.1-12Good
Macadamia1 oz (28g)36.88.8-11.5Good
Cod, cooked3 oz (85g)35.78.5-11.2Good
Lentils, cooked1/2 cup (99g)35.78.5-11.1Good
Artichokes, cooked1/2 cup (84g)35.38.4-11Good
Herring, cooked3 oz (85g)34.98.3-10.9Good
Pike, cooked3 oz (85g)348.1-10.6Good
Pecans1 oz (28g)33.98.1-10.6Good
Pistachios1 oz (28g)33.68-10.5Good
Perch, cooked3 oz (85g)33.27.9-10.4Good
Carp, cooked3 oz (85g)32.37.7-10.1Good
Bananamedium (118g)31.97.6-10-
Turnip greens1 cup (144g)31.77.5-9.9-
Grouper, cooked3 oz (85g)31.57.5-9.8-
Snapper, cooked3 oz (85g)31.57.5-9.8-
Mussel, cooked3 oz (85g)31.57.5-9.8-
Green peas, cooked1/2 cup (80g)31.27.4-9.8-
Oysters3 oysters (140g)30.87.3-9.6-
Oats, cooked1/2 cup (117g)30.47.2-9.5-
Lobster, cooked3 oz (85g)29.87.1-9.3-
Bulgur, cooked1/2 cup (91g)29.16.9-9.1-
Avocadosmall (100g)296.9-9.1-
Tofu1 cup (100g)296.9-9.1-
Swordfish, cooked3 oz (85g)28.96.9-9-
Shrimp, cooked3 oz (85g)28.96.9-9-
Chard1 cup (36g)28.46.8-8.9-
Crab, cooked3 oz (85g)28.16.7-8.8-
Crayfish, cooked3 oz (85g)28.16.7-8.8-
Trout, cooked3 oz (85g)27.26.5-8.5-
Beet greens1 cup (38g)26.66.3-8.3-
Wild rice, cooked1/2 cup (82g)26.36.3-8.2-
Salmon, cooked3 oz (85g)25.56.1-8-
Cocoa powder1 tsp (5g)255.9-7.8-
Milk, cow's1 cup (244g)24.45.8-7.6-
Coffee brewed1 oz (30g)245.7-7.5-
Jackfruit1/2 cup (82,5g)23.95.7-7.5-
Corn, cooked1/2 cup (82g)235.5-7.2-
Parsnip, cooked1/2 cup (78g)22.65.4-7.1-
Turkey, cooked3 oz (85g)22.15.3-6.9-
Eel, cooked3 oz (85g)22.15.3-6.9-
Beef, lean3 oz (85g)22.15.3-6.9-
Veal lean, cooked3 oz (85g)22.15.3-6.9-
Squash, cooked1/2 cup (90g)21.65.1-6.8-
Goose, cooked3 oz (85g)21.35.1-6.6-
Lamb lean, cooked3 oz (85g)21.25.1-6.6-
Pork lean, cooked3 oz (85g)21.25.1-6.6-
Mung bean sprouts1 cup (100g)215-6.6-
Passionfruit4 medium (72g)20.85-6.5-
Yogurt low fat1/2 cup (120g)20.44.9-6.4-
Bread, mulitgrain1 slice (26g)20.34.8-6.3-
Dandelion greens1 cup (55g)19.84.7-6.2-
Beetroot, cooked1/2 cup (85g)19.64.7-6.1-
Collards, cooked1/2 cup (95g)194.5-5.9-
Quail, cooked3 oz (85g)18.74.5-5.8-
Chicken breast filet, cooked3 oz (85g)18.74.5-5.8-
Cheese ricotta, low fat1/2 cup (124g)18.64.4-5.8-
Coconut meat2 oz (56g)184.3-5.6-
Sweet potato, cooked1/2 cup (100g)184.3-5.6-
Beef liver, cooked3 oz (85g)17.84.2-5.6-
Barley, cooked1/2 cup (78,5g)17.34.1-5.4-
Duck, cooked3 oz (85g)174-5.3-
For Table Legend & Data Sources Information click here.

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