Nutrient
Magnesium: the Daily Value and where it comes from
The FDA Daily Value for magnesium is 420 mg for adults and children 4 and over (21 CFR 101.9(c)). Of 4,395 USDA reference foods with a typical portion, 575 give at least 10% of it (42 mg) in one portion and 157 give 20% (84 mg).
Updated · By GetFoodFacts · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked
- Daily Value
- 420mg
- the reference on every Nutrition Facts label
- Good source
- 42mg
- per serving, 10% DV (21 CFR 101.54(c))
- High in magnesium
- 84mg
- per serving, 20% DV (21 CFR 101.54(b))
Portions that give the most magnesium
Soybean curd cheese (513 mg in 1 cup, 122% DV), Soybean, curd cheese (513 mg in 1 cup, 122% DV) and Mollusks, conch, baked or broiled (302 mg in 1 cup, sliced, 72% DV) give the most per typical portion. The full ranking lists every food that supplies 10% of the Daily Value or more.
Source: USDA FoodData Central, April 30, 2026 release; FDA Daily Values (21 CFR 101.9).
How much magnesium a day, by age and sex
The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (RDA): 310 mg for women and 400 mg for men aged 19 to 30.
| Age | Women and girls | Men and boys |
|---|---|---|
| 2-3 | 80 mg | 80 mg |
| 4-8 | 130 mg | 130 mg |
| 9-13 | 240 mg | 240 mg |
| 14-18 | 360 mg | 410 mg |
| 19-30 | 310 mg | 400 mg |
| 31-50 | 320 mg | 420 mg |
| 51 and older | 320 mg | 420 mg |
Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.
See every food ranked by magnesium
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- 21 CFR 101.12, Reference amounts customarily consumed
- the serving each kind of food is labeled by. ecfr.gov
- FDA, Daily Value on the Nutrition and Supplement Facts Labels
- the Daily Values in a table. fda.gov