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.

• 1. Dried Figs

  Magnesium 1 Cup	Magnesium per 100g	Magnesium per 200 Calories
  101mg (24% DV)	68mg (16% DV)	55mg (13% DV)

  Nutrition Facts for Dried Figs. (Source)

  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
• 2. Avocados

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

  Nutrition Facts for Avocados. (Source)
• 3. Bananas

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

  Nutrition Facts for Bananas. (Source)
• 4. Guavas

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

  Nutrition Facts for Guavas. (Source)
• 5. Kiwifruit

  Magnesium per Cup	Magnesium per 100g	Magnesium per 200 Calories
  31mg (7% DV)	17mg (4% DV)	56mg (13% DV)

  Nutrition Facts for Kiwifruit. (Source)
• 6. Papaya

  Magnesium per Cup	Magnesium per 100g	Magnesium per 200 Calories
  30mg (7% DV)	21mg (5% DV)	98mg (23% DV)

  Nutrition Facts for Papaya. (Source)
• 7. Blackberries

  Magnesium per Cup	Magnesium per 100g	Magnesium per 200 Calories
  29mg (7% DV)	20mg (5% DV)	93mg (22% DV)

  Nutrition Facts for Blackberries. (Source)
• 8. Raspberries

  Magnesium per Cup	Magnesium per 100g	Magnesium per 200 Calories
  27mg (6% DV)	22mg (5% DV)	85mg (20% DV)

  Nutrition Facts for Raspberries. (Source)
• 9. Cantaloupe

  Magnesium per Cup	Magnesium per 100g	Magnesium per 200 Calories
  21mg (5% DV)	12mg (3% DV)	71mg (17% DV)

  Nutrition Facts for Cantaloupe Melons. (Source)
• 10. Grapefruit

  Magnesium 1 Cup Sections	Magnesium per 100g	Magnesium per 200 Calories
  21mg (5% DV)	9mg (2% DV)	43mg (10% DV)

  Nutrition Facts for Pink Grapefruit. (Source)

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Even More Magnesium Rich Fruits

Food	Serving	Magnesium
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 Stage	RDA
Children
1-3 years old	80mg
4-8 years old	130mg
Males
9-13 years old	240mg
14-18 years old	410mg
19-30 years old	310mg
31-70 years old	420mg
70+ years old	420mg
Females
9-13 years old	240mg
14-18 years old	360mg
19-30 years old	310mg
31-70 years old	320mg
70+ years old	320mg
Pregnancy
14-18 years old	335mg
19-30 years old	290mg
31-50 years old	300mg
Lactation
14-18 years old	400mg
19-30 years old	350mg
31-50 years old	360mg

Source: National Library of Medicine Dietary Reference Intakes for Magnesium

From the Nutrient Ranking Tool

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• Foods High in Magnesium
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View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• High Magnesium Foods
• High Magnesium Vegetables
• List of Fruits High in Magnesium and Potassium
• High Potassium Fruits
• High Phosphorus Foods
• Fruits Low in Sugar

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