Top 10 Fruits Highest in Magnesium

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

Figs 1 Dried Figs
  • 24% DV (101mg) magnesium 1 cup
  • Calories: 371 | Weight: 149g (5.3oz)

More Dried Fruit High in Magnesium %DV per Cup

Prunes (21%), Apricots (19%), Dates (16%), Zante Currants (15%), and Raisins (14%).

Nutrition Facts for Dried Figs.
Half an avocado 2 Avocados
  • 14% DV (58mg) magnesium per avocado
  • Calories: 322 | Weight: 201g (7.1oz)
Half a guava 3 Guavas
  • 9% DV (36mg) magnesium per cup
  • Calories: 112 | Weight: 165g (5.8oz)
Bananas 4 Bananas
  • 10% DV (41mg) magnesium per cup sliced
  • Calories: 134 | Weight: 150g (5.3oz)
Slices of kiwifruit 5 Kiwifruit
  • 7% DV (31mg) magnesium per cup
  • Calories: 110 | Weight: 180g (6.3oz)
Papayas 6 Papaya
  • 7% DV (30mg) magnesium per cup
  • Calories: 62 | Weight: 145g (5.1oz)
Blackberries on the stem 7 Blackberries
  • 7% DV (29mg) magnesium per cup
  • Calories: 62 | Weight: 144g (5.1oz)
A bunch of raspberries 8 Raspberries
  • 6% DV (27mg) magnesium per cup
  • Calories: 64 | Weight: 123g (4.3oz)
A cantaloupe with a cantaloupe wedge 9 Cantaloupe
  • 5% DV (21mg) magnesium per cup
  • Calories: 60 | Weight: 177g (6.2oz)
Cross section of grapefruit 10 Grapefruit
  • 5% DV (21mg) magnesium 1 cup sections
  • Calories: 97 | Weight: 230g (8.1oz)

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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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

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

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