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.

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 %DV per Cup

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

#2: Avocados

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

#3: Guavas

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

#4: Bananas

Magnesium
per Cup Sliced
Magnesium
per 100g
Magnesium
per 200 Calories
41mg
(10% DV)
27mg
(6% DV)
61mg
(14% 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 149 Fruits High in Magnesium

Even More Magnesium Rich Fruits

FoodServingMagnesium
#1 Prickly Pears
(Source)
1 fruit21% DV
(88mg)
#2 Passion Fruit
(Source)
1 cup16% DV
(68mg)
#3 Plantains
(Source)
1 cup mashed15% DV
(64mg)
#4 Breadfruit
(Source)
1 cup13% DV
(55mg)
#5 Jackfruit
(Source)
1 cup sliced11% DV
(48mg)
#6 Sapodilla
(Source)
1 cup pulp7% DV
(29mg)
#7 Mulberries
(Source)
1 cup6% DV
(25mg)
#8 Strawberries
(Source)
1 cup5% DV
(20mg)
#9 Watermelon
(Source)
1 cup balls4% DV
(15mg)
#10 Rhubarb
(Source)
1 cup diced3% DV
(15mg)

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Data Sources and References

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

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