Top 10 Fruits Highest in Magnesium

Top 10 Fruits Highest in Magnesium

Magnesium is an essential mineral required by the body for muscle and nerve function, maintaining heart rhythm, building strong bones and energy production. The secretion and action of insulin also requires magnesium.

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.

List of Fruits High in Magnesium

Figs

#1: Dried Figs

Magnesium
1 Cup
Magnesium
per 100g
Magnesium
per 200 Calories
101mg
(24% DV)
68mg
(16% DV)
55mg
(13% DV)

More Dried Fruit High in Magnesium

  • 21% DV per cup of prunes
  • 19% DV per cup of apricots
  • 16% DV per cup of dates
  • 15% DV per cup of zante currants
  • 14% DV per cup of raisins
Half an avocado

#2: Avocados

Magnesium
per Avocado
Magnesium
per 100g
Magnesium
per 200 Calories
58mg
(14% DV)
29mg
(7% DV)
36mg
(9% DV)
Bananas

#3: Bananas

Magnesium
per Cup Sliced
Magnesium
per 100g
Magnesium
per 200 Calories
41mg
(10% DV)
27mg
(6% DV)
61mg
(14% DV)
Half a guava

#4: Guavas

Magnesium
per Cup
Magnesium
per 100g
Magnesium
per 200 Calories
36mg
(9% DV)
22mg
(5% DV)
65mg
(15% DV)
Slices of kiwifruit

#5: Kiwifruit

Magnesium
per Cup
Magnesium
per 100g
Magnesium
per 200 Calories
31mg
(7% DV)
17mg
(4% DV)
56mg
(13% DV)
Papayas

#6: Papaya

Magnesium
per Cup
Magnesium
per 100g
Magnesium
per 200 Calories
30mg
(7% DV)
21mg
(5% DV)
98mg
(23% DV)
Blackberries on the stem

#7: Blackberries

Magnesium
per Cup
Magnesium
per 100g
Magnesium
per 200 Calories
29mg
(7% DV)
20mg
(5% DV)
93mg
(22% DV)
A bunch of raspberries

#8: Raspberries

Magnesium
per Cup
Magnesium
per 100g
Magnesium
per 200 Calories
27mg
(6% DV)
22mg
(5% DV)
85mg
(20% DV)
A cantaloupe with a cantaloupe wedge

#9: Cantaloupe

Magnesium
per Cup
Magnesium
per 100g
Magnesium
per 200 Calories
21mg
(5% DV)
12mg
(3% DV)
71mg
(17% DV)
Cross section of grapefruit

#10: Grapefruit

Magnesium
1 Cup Sections
Magnesium
per 100g
Magnesium
per 200 Calories
21mg
(5% DV)
9mg
(2% DV)
43mg
(10% DV)

See All 148 Fruits High in Magnesium

Printable One Page Sheet

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A printable one-page sheet of the top 10 fruits high in magnesium. Fruits high in magnesium include dried figs, avocados, guavas, bananas, kiwi fruit, papayas, blackberries, raspberries, cantaloupes, and grapefruit.

Even More Magnesium Rich Fruits

FoodServingMagnesium
#1 Prickly Pearsper cup30% DV
(127mg)
#2 Plantains1 cup mashed20% DV
(82mg)
#3 Passion-Fruit (Granadilla)per cup16% DV
(68mg)
#4 Breadfruit1 cup13% DV
(55mg)
#5 Jackfruit1 cup sliced11% DV
(48mg)
#6 Sapodilla1 cup pulp7% DV
(29mg)
#7 Mulberriesper cup6% DV
(25mg)
#8 Strawberriesper Cup5% DV
(22mg)
#9 Watermelonper cup4% DV
(15mg)
#10 Rhubarbper cup3% DV
(15mg)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.


View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

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