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 400mg 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
  • 25% DV (101mg) magnesium 1 cup
  • 14% DV (55mg) per 200 calorie serving
  • 17% DV (68mg) per 100 grams (3.5 oz)

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
  • 15% DV (58mg) magnesium per avocado
  • 9% DV (36mg) per 200 calorie serving
  • 7% DV (29mg) per 100 grams (3.5 oz)
Half a guava 3 Guavas
  • 9% DV (36mg) magnesium per cup
  • 16% DV (65mg) per 200 calorie serving
  • 6% DV (22mg) per 100 grams (3.5 oz)
Bananas 4 Bananas
  • 8% DV (32mg) magnesium per cup sliced
  • 15% DV (61mg) per 200 calorie serving
  • 7% DV (27mg) per 100 grams (3.5 oz)
Slices of kiwifruit 5 Kiwifruit
  • 8% DV (31mg) magnesium per cup
  • 14% DV (56mg) per 200 calorie serving
  • 4% DV (17mg) per 100 grams (3.5 oz)
Papayas 6 Papaya
  • 8% DV (30mg) magnesium per cup
  • 24% DV (98mg) per 200 calorie serving
  • 5% DV (21mg) per 100 grams (3.5 oz)
Blackberries on the stem 7 Blackberries
  • 7% DV (29mg) magnesium per cup
  • 23% DV (93mg) per 200 calorie serving
  • 5% DV (20mg) per 100 grams (3.5 oz)
A bunch of raspberries 8 Raspberries
  • 7% DV (27mg) magnesium per cup
  • 21% DV (85mg) per 200 calorie serving
  • 6% DV (22mg) per 100 grams (3.5 oz)
A cantaloupe with a cantaloupe wedge 9 Cantaloupe
  • 5% DV (21mg) magnesium per cup
  • 18% DV (71mg) per 200 calorie serving
  • 3% DV (12mg) per 100 grams (3.5 oz)
Cross section of grapefruit 10 Grapefruit
  • 5% DV (21mg) magnesium 1 cup sections
  • 11% DV (43mg) per 200 calorie serving
  • 2% DV (9mg) per 100 grams (3.5 oz)

See All 143 Fruits High in Magnesium

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Top 10 Fruits Highest in 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 400mg per day.

Even More Magnesium Rich Fruits

#1 Prickly Pears 22% DV (88mg) in 1 fruit
#2 Passion Fruit 17% DV (68mg) in 1 cup
#3 Plantains 16% DV (64mg) in 1 cup mashed
#4 Breadfruit 14% DV (55mg) in 1 cup
#5 Jackfruit 12% 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 4% DV (15mg) in 1 cup diced

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Data Sources and References

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