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. (1,2,3)

Magnesium is an electrolyte, and a deficiency in magnesium can lead to numbness, abnormal heart rhythms, coronary spasms. (4) In the long term, magnesium deficiency increases the risk of stroke, Alzheimer's disease, Parkinson's disease, and migraine. (5)

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. (6,7)

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

List of Fruits High in Magnesium

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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 Pears + per cup 30% DV
(127mg)
2. Plantains + 1 cup mashed 20% DV
(82mg)
3. Passion-Fruit (Granadilla) + per cup 16% DV
(68mg)
4. Breadfruit + 1 cup 13% DV
(55mg)
5. Jackfruit + 1 cup sliced 11% DV
(48mg)
6. Sapodilla + 1 cup pulp 7% DV
(29mg)
7. Mulberries + per cup 6% DV
(25mg)
8. Strawberries + per Cup 5% DV
(22mg)
9. Watermelon + per cup 4% DV
(15mg)
10. Rhubarb + per cup 3% DV
(15mg)

How Much Magnesium Do You Need Everyday?

The daily value (%DV) for Magnesium is 420mg and is a general target intended for most people. The Recommended Daily Allowance (RDA) shows specific targets by age and gender. The RDA for magnesium is between 300mg - 420mg for most people. (7)

Life StageRDA
Children
1-3 years old80mg
4-8 years old130mg
Males
9-13 years old240mg
14-18 years old410mg
19-30 years old310mg
31-70 years old420mg
70+ years old420mg
Females
9-13 years old240mg
14-18 years old360mg
19-30 years old310mg
31-70 years old320mg
70+ years old320mg
Pregnancy
14-18 years old335mg
19-30 years old290mg
31-50 years old300mg
Lactation
14-18 years old400mg
19-30 years old350mg
31-50 years old360mg

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Data Sources and References

  1. Limaye CS, Londhey VA, Nadkart MY, Borges NE. Magnesium and Human Health: Perspectives and Research Directions J Assoc Physicians India. 2011 Jan;59:19-22. 21751660
  2. Robertson SP, Johnson JD, Potter JD. Magnesium and the regulation of muscle contraction Biophys J. 1981 Jun;34(3):559-69. doi: 10.1016/S0006-3495(81)84868-0. 7195747
  3. Robertson SP, Johnson JD, Potter JD. Magnesium and the regulation of muscle contraction Biophys J. 1981 Jun;34(3):559-69. doi: 10.1016/S0006-3495(81)84868-0. 7195747
  4. Rude RK. Clinical manifestations of magnesium deficiency Endocrinol Metab Clin North Am. 1993 Jun;22(2):377-95. 8325293
  5. Kirkland AE, Sarlo GL, Holton KF. The Effect of Magnesium Deficiency on Neurological Disorders: A Narrative Review Article Nutrients. 2018 Jun 6;10(6):730. doi: 10.3390/nu10060730. 29882776
  6. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
  7. Institute of Medicine (US) Food and Nutrition Board. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride Washington (DC): National Academies Press (US); 1998. 20845565
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