Magnesium is an essential mineral for human health. The recommended adult dietary allowances (RDAs) are from 310 mg to 420 mg per day.
Data Zone
| Classification: | Magnesium is an essential mineral |
| Recommended Dietary Allowances (RDAs): | |
| Men 31+: | 420 mg |
| Women 31+: | 320 mg |
| Men 19 – 30 : | 400 mg |
| Women 19 – 30 : | 310 mg |
| Male youths 14 -18 years: | 410 mg |
| Female youths 14 -18 years: | 360 mg |
| 9 – 13 years old : | 240 mg |
| 4 – 8 years old: | 130 mg |
| Best Foods: | wheat bran, almonds, spinach |
| Tolerable Upper Adult Intake Level For Magnesium Supplements: | 350 mg |
| Magnesium Supplements available as: | magnesium citrate, magnesium gluconate and magnesium lactate |
Cashews – an excellent source of magnesium.
Magnesium Nutritional Facts
Magnesium is an essential mineral for human health.
For adults over 31 years, the recommended dietary allowance of magnesium is 420 mg for men and 320 mg for women. The full dietary allowance table for all ages is shown in the Data Zone.
Magnesium is needed in more than 300 biochemical reactions in our bodies, such as:
• muscle function
• nerve function
• healthy heart rhythm
• body temperature regulation
• strong bones and teeth
We absorb magnesium into our bodies through our small intestines and excrete it through our kidneys in urine.
As a dietary supplement, magnesium is available in a variety of forms such as:
• magnesium citrate
• magnesium gluconate
• magnesium lactate
You can see a list of foods that are high in magnesium a little farther down this page.
The list shows the amount of magnesium in a standard portion and also the percentage of recommended daily allowance.
Foods that are particularly high in magnesium, and common foods that have a useful amount of magnesium are included in the list.
For example 20 pumpkin seeds provides 5% of your daily value.
Many antacids and laxatives contain magnesium. Very high doses of magnesium can cause diarrhea and stomach cramps.
Foods High In Magnesium
| Food | mg of zinc per serving | percent of daily value in serving |
|---|---|---|
| Wheat Bran, crude, ¼ cup | 89 mg | 22% |
| Almonds, dry roasted, 1 ounce | 80 mg | 20% |
| Spinach, frozen, cooked, ½ cup | 78 mg | 20% |
| Raisin bran cereal, 1 cup | 77 mg | 19% |
| Cashews, dry roasted, 1 ounce | 74 mg | 19% |
| Soybeans, mature, cooked, ½ cup | 74 mg | 19% |
| Fish, haddock, oven cooked, 5 ounces, | 71 mg | 18% |
| Wheat germ, crude, ¼ cup | 69 mg | 17% |
| Nuts, mixed, dry roasted, 1 ounce | 64 mg | 16% |
| Bran flakes cereal, ¾ cup | 64 mg | 16% |
| Shredded wheat cereal, 2 rectangular biscuits | 61 mg | 15% |
| Oatmeal, instant, fortified, prepared w/ water, 1 cup | 61 mg | 15% |
| Peanuts, dry roasted, 1 ounce | 50 mg | 13% |
| Peanut butter, smooth, 2 Tablespoons | 49 mg | 12% |
| Potato, baked with skin, 1 medium | 49 mg | 12% |
| Halibut, cooked, 6 ounces | 48 mg | 12% |
| Blackeye peas, cooked, ½ cup | 46 mg | 12% |
| Duck, domesticated, meat only, cooked, roasted, ½ duck (8 ounces) | 44 mg | 11% |
| Pinto beans, cooked, ½ cup | 43 mg | 11% |
| Rice, brown, long-grained, cooked, ½ cup | 42 mg | 11% |
| Fast foods, shrimp, breaded and fried, 6-8 shrimps (6 ounces) | 40 mg | 10% |
| Sweet potato, cooked, baked in skin, without salt, 1 potato (5 ounces) | 38 mg | 10% |
| Lentils, mature seeds, cooked, ½ cup | 36 mg | 9% |
| Turkey, all classes, meat only, cooked, roasted, 5 ounces | 36 mg | 9% |
| Vegetarian baked beans, ½ cup | 35 mg | 9% |
| Kidney beans, canned, ½ cup | 35 mg | 9% |
| Chocolate milk, lowfat, 1 cup | 33 mg | 8% |
| Banana, raw, 1 medium | 32 mg | 8% |
| Yogurt, fruit, low fat, 8 fluid ounces | 32 mg | 8% |
| Grapefruit juice, raw, 1 cup | 30 mg | 8% |
| Fish, salmon, pink, canned, solids with bone and liquid, 3 ounces | 29 mg | 7% |
| Watermelon, raw, 1 wedge (10 ounces) | 29 mg | 7% |
| Pie, pecan, prepared from recipe, 1 slice (4 ounces) | 29 mg | 7% |
| Milk chocolate candy bar, 1.5 ounce bar | 28 mg | 7% |
| Fish, tuna, white, canned in water, drained solids, 3 ounces | 28 mg | 7% |
| Pumpkin, canned, without salt, ½ cup | 28 mg | 7% |
| Milk, lowfat or nonfat, 1 cup | 27 mg | 7% |
| Orange juice, raw, 1 cup | 27 mg | 7% |
| Raisins, seedless, ½ cup packed | 26 mg | 7% |
| Bread, whole-wheat, commercially prepared, 1 slice | 23 mg | 6% |
| Avocado, cubes, ½ cup | 22 mg | 6% |
| Corn, sweet, yellow, canned, cream style, regular pack, ½ cup | 22 mg | 6% |
| Pumpkin seeds, 20 seeds | 21 mg | 5% |
| Chocolate pudding, ready-to-eat, 4 ounces | 19 mg | 5% |
References
Cite this Page
To cite this page in an academic document, please use the following MLA compliant citation:
"Foods High In Magnesium." Chemicool Periodic Table. Chemicool.com. 11 Feb. 2013. Web. <https://www.chemicool.com/elements/foods-high-in-magnesium.html>.
More Nutrition Pages
1. Calcium Foods
2. Iron Foods
3. Magnesium Foods
4. Zinc Foods
Disclaimer
This page is for information purposes only. It should not take the place of medical advice.