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

Figs1 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 avocado2 Avocados
Magnesium
per Avocado
Magnesium
per 100g
Magnesium
per 200 Calories
58mg
(14% DV)
29mg
(7% DV)
36mg
(9% DV)
Bananas3 Bananas
Magnesium
per Cup Sliced
Magnesium
per 100g
Magnesium
per 200 Calories
41mg
(10% DV)
27mg
(6% DV)
61mg
(14% DV)
Half a guava4 Guavas
Magnesium
per Cup
Magnesium
per 100g
Magnesium
per 200 Calories
36mg
(9% DV)
22mg
(5% DV)
65mg
(15% DV)
Slices of kiwifruit5 Kiwifruit
Magnesium
per Cup
Magnesium
per 100g
Magnesium
per 200 Calories
31mg
(7% DV)
17mg
(4% DV)
56mg
(13% DV)
Papayas6 Papaya
Magnesium
per Cup
Magnesium
per 100g
Magnesium
per 200 Calories
30mg
(7% DV)
21mg
(5% DV)
98mg
(23% DV)
Blackberries on the stem7 Blackberries
Magnesium
per Cup
Magnesium
per 100g
Magnesium
per 200 Calories
29mg
(7% DV)
20mg
(5% DV)
93mg
(22% DV)
A bunch of raspberries8 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 wedge9 Cantaloupe
Magnesium
per Cup
Magnesium
per 100g
Magnesium
per 200 Calories
21mg
(5% DV)
12mg
(3% DV)
71mg
(17% DV)
Cross section of grapefruit10 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.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The %DV is a general guideline for everyone and accounts for absorption factors. It is the most common target in the U.S. and is the target on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) is a customized target accounting for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
  • See the Guide to Recommended Daily Intakes for more information.

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Data Sources and References

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