Top 10 Fruits Highest in Magnesium

Written by Daisy Whitbread, MScN

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

Figs1 Dried Figs
1 cup200 calories100g
25% DV (101mg)14% DV (55mg)17% DV (68mg)

More Dried Fruit High in Magnesium %DV per Cup

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

Half an avocado2 Avocado
1 cup cubed200 calories100g
11% DV (44mg)9% DV (36mg)7% DV (29mg)
Cross section of a guava with other guavas3 Guavas
1 cup200 calories100g
9% DV (36mg)16% DV (65mg)6% DV (22mg)
Bananas4 Bananas
1 medium200 calories100g
8% DV (32mg)15% DV (61mg)7% DV (27mg)
Slices of Kiwifruit5 Kiwifruit
1 cup200 calories100g
8% DV (31mg)14% DV (56mg)4% DV (17mg)
Cut papaya6 Papayas
1 cup pieces200 calories100g
8% DV (30mg)24% DV (98mg)5% DV (21mg)
Blackberries7 Blackberries
1 cup200 calories100g
7% DV (29mg)23% DV (93mg)5% DV (20mg)
Raspberries8 Raspberries
1 cup200 calories100g
7% DV (27mg)21% DV (85mg)6% DV (22mg)
Cross section of Cantaloupe9 Cantaloupe Melon
1 cup200 calories100g
5% DV (21mg)18% DV (71mg)3% DV (12mg)
Cross section of grapefruit10 Grapefruit
1 cup sections200 calories100g
5% DV (21mg)11% DV (43mg)2% DV (9mg)
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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 Pears22% DV (88mg) in 1 fruit104% DV (415mg) in 200 calories
#2 Passion Fruit17% DV (68mg) in 1 cup15% DV (60mg) in 200 calories
#3 Plantains16% DV (64mg) in 1 cup mashed14% DV (55mg) in 200 calories
#4 Breadfruit14% DV (55mg) in 1 cup12% DV (49mg) in 200 calories
#5 Jackfruit12% DV (48mg) in 1 cup sliced15% DV (61mg) in 200 calories
#6 Sapodilla7% DV (29mg) in 1 cup pulp7% DV (29mg) in 200 calories
#7 Mulberries6% DV (25mg) in 1 cup21% DV (84mg) in 200 calories
#8 Strawberries5% DV (20mg) in 1 cup20% DV (81mg) in 200 calories
#9 Watermelon4% DV (15mg) in 1 cup balls17% DV (67mg) in 200 calories
#10 Rhubarb4% DV (15mg) in 1 cup diced29% DV (114mg) in 200 calories

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Data Sources and References

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