Magnesium for Adult females 19–50
Adult females 19–50
320 mg/day
24% lower than the adult-male baseline (420 mg).
Top food sources of magnesium
| Food | Per 100g | % of RDA | |
|---|---|---|---|
| Pumpkin seeds · roasted | ~550 mg | 172% | |
| Almonds | ~270 mg | 84% | |
| Dark chocolate · 70-85% | ~228 mg | 71% | |
| Spinach · cooked | ~87 mg | 27% | |
| Lentils · cooked | ~36 mg | 11% |