Magnesium - foods, RDA, deficiency & supplements
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©LowCarbCheck
On this page you will find information on:
Magnesium RDA - recommended daily allowance
| RDA US* | RDA DACH (EU)** | |||
|---|---|---|---|---|
|
Age group |
Female | Male | Female | Male |
| 14-18 y | 360 mg | 410 mg | 310 mg | 310 mg |
| 19-30 y | 310 mg | 400 mg | 400 mg | 400 mg |
| 31-50 y | 320 mg | 420 mg | 350 mg | 350 mg |
| 51-70 y | 320 mg | 420 mg | 350 mg | 350 mg |
| > 70 y | 320 mg | 420 mg | 350 mg | 350 mg |
| Pregnant | 355 mg | 350 mg | ||
| Lactating | 315 mg | 350 mg | ||
Sources:
- * Recommended daily allowance values from the National Institute of Health - Office of Dietary supplementation. Go to source
- ** Recommended daily allowance values from the Federal Ministry of Food and Agriculture (BMEL) in Germany - Federal Institute for Risk Assessment. Go to source
Magnesium low-carb and keto foods
| per 100g | per serving | |||
|---|---|---|---|---|
| Food | Magnesium (mg) | Carbs | Magnesium (mg) | Carbs |
| Sesame (seed) | 350 | 10 | 70 | 2 |
| Flaxseed | 325 | 0 | 65 | 0 |
| Purslane | 150 | 1 | 150 | 1 |
| Orache | 105 | 1 | 105 | 1 |
| Salmon (canned) | 80 | 0 | 40 | 0 |
| Nettle | 80 | 1 | 120 | 1.5 |
| Chard | 80 | 1 | 120 | 1.5 |
| Crabs | 70 | 1 | 70 | 1 |
| Scampi (grilled) | 70 | 1 | 87.5 | 1.25 |
| Shrimps (de-shelled) | 65 | 1 | 65 | 1 |
| North sea prawns (de-shelled) | 65 | 0 | 65 | 0 |
| Spinach | 60 | 1 | 90 | 1.5 |
| Chard (prep. w/ salt & fat) | 55 | 1 | 82.5 | 1.5 |
| Catfish (wels) | 55 | 0 | 82.5 | 0 |
| Carp | 55 | 0 | 82.5 | 0 |
| Oregano | 50 | 10 | 2.5 | 0.5 |
| Deepwater prawns (canned) | 50 | 0 | 50 | 0 |
| Zander | 50 | 0 | 75 | 0 |
| Sole (fish) | 50 | 0 | 75 | 0 |
| Pollack | 50 | 0 | 75 | 0 |
| Shea butter | 50 | 0 | 5 | 0 |
| Sardine (canned, in oil) | 50 | 0 | 12.5 | 0 |
| Blue cheese (60% fdm) | 50 | 0 | 15 | 0 |
| Tuna fish | 50 | 0 | 75 | 0 |
| Tench | 50 | 0 | 75 | 0 |
| Shark | 50 | 0 | 75 | 0 |
| Bream | 50 | 0 | 75 | 0 |
| Gruyère (cheese) | 45 | 0 | 13.5 | 0 |
| Emmental (cheese) | 45 | 0 | 13.5 | 0 |
| Anchovy (salted) | 45 | 0 | 2.25 | 0 |