The Recommended Dietary Allowance (RDA) for elemental magnesium varies based on age for adults:
See our Magnesium monograph for RDAs in children and during pregnancy/lactation, as well as general safety and effectiveness information for magnesium.
| Food | Standard serving | Amount per serving |
| Almonds | 1 ounce | 79 mg |
| Avocado | 1 cup (about 1 fruit) | 44 mg |
| Banana | 1 medium (126 grams) | 34 mg |
| Brown rice (cooked) | ½ cup | 38 mg |
| Cashews (dry roasted) | 1 ounce | 74 mg |
| Cereal (oat) | 1 cup | 38 mg |
| Chia seeds | ¼ cup | 165 mg |
| Dark chocolate (70-85% cocoa) | 1 ounce | 65 mg |
| Edamame (green soybeans, cooked) | 1 cup | 99 mg |
| Flaxseeds (whole) | 1 tbsp | 40 mg |
| Hazelnuts | ½ cup | 110 mg |
| Oatmeal (regular, cooked) | 1 cup | 58 mg |
| Pomegranate | 1 fruit | 30 mg |
| Potato (baked, with skin) | 1 medium (250 grams) | 80 mg |
| Pumpkin seeds (in shell) | ½ cup | 126 mg |
| Quinoa (cooked) | 1 cup | 109 mg |
| Raisins | ½ cup | 29 mg |
| Soymilk | 1 cup | 37 mg |
| Spinach (cooked) | 1 cup | 166 mg |
| Spinach (raw) | 1 cup | 20 mg |
| White beans (canned) | ½ cup | 67 mg |
| Yogurt (plain, low fat) | 1 cup | 42 mg |
*For a complete list of magnesium-rich foods, see the USDA Food Composition Databases.
