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Top 10 Fruits Highest in Magnesium

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
Top 10 Fruits Highest in Magnesium

Magnesium is an essential nutrient that can lower blood pressure, reduce the risk of type II diabetes, and help prevent osteoporosis.

Fruits are high in fiber and are also a very good source of potassium in addition to magnesium.

Fruits high in magnesium include dried figs, avocados, guavas, bananas, kiwi fruit, papayas, blackberries, raspberries, cantaloupes, and grapefruit. The daily value (%DV) for magnesium 420mg per day.

Below are the top 10 fruits highest in magnesium, for more, see the extended list of less common fruits rich in magnesium, and the article on high magnesium foods.

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List of Fruits High in Magnesium

1 Dried Figs
Figs

More Dried Fruit High in Magnesium %DV per Cup

Prunes (21%), Apricots (19%), Dates (16%), Zante Currants (15%), and Raisins (14%).
2 Avocados
Half an avocado
3 Guavas
Half a guava
4 Bananas
Bananas
5 Kiwifruit
Slices of kiwifruit
6 Papaya
Papayas
7 Blackberries
Blackberries on the stem
8 Raspberries
A bunch of raspberries
9 Cantaloupe
A cantaloupe with a cantaloupe wedge
10 Grapefruit
Cross section of grapefruit

See All 143 Fruits High in Magnesium

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Even More Magnesium Rich Fruits

#1 Prickly Pears 21% DV (88mg) in 1 fruit
#2 Passion Fruit 16% DV (68mg) in 1 cup
#3 Plantains 15% DV (64mg) in 1 cup mashed
#4 Breadfruit 13% DV (55mg) in 1 cup
#5 Jackfruit 11% DV (48mg) in 1 cup sliced
#6 Sapodilla 7% DV (29mg) in 1 cup pulp
#7 Mulberries 6% DV (25mg) in 1 cup
#8 Strawberries 5% DV (20mg) in 1 cup
#9 Watermelon 4% DV (15mg) in 1 cup balls
#10 Rhubarb 3% DV (15mg) in 1 cup diced

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
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