Magnesium

Mineral
Daily Value 420 mg

How much

The Daily Value for magnesium is 420 mg a day. It's the reference amount food labels use for adults and children 4 years and older.2

Reference values, not medical advice. Talk to a doctor or registered dietitian about your own needs. Read the disclaimer

Top food sources

Each food at its first USDA household measure, with the share of the Daily Value.

  1. Rice bran, crude922 mg · 219% DV1 cup (118 g)
  2. Molasses816 mg · 194% DV1 cup (337 g)
  3. Pumpkin seeds, NFS792 mg · 189% DV1 cup, without shell (144 g)
  4. Pumpkin seeds, unsalted792 mg · 189% DV1 cup, without shell (144 g)
  5. Pumpkin seeds, salted782 mg · 186% DV1 cup, without shell (144 g)
  6. Molasses774 mg · 184% DV1 cup (320 g)
  7. Seeds, pumpkin and squash seed kernels, dried764 mg · 182% DV1 cup (129 g)
  8. Mothbeans, mature seeds, raw747 mg · 178% DV1 cup (196 g)
  9. Seeds, cottonseed flour, partially defatted (glandless)678 mg · 161% DV1 cup (94 g)
  10. Seeds, cottonseed kernels, roasted (glandless)656 mg · 156% DV1 cup (149 g)

Sources

  1. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central .
  2. U.S. Food and Drug Administration. 21 CFR 101.9, Nutrition labeling of food .