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

1. Dried Figs
1 cup (149g) 200 calories (80g) 100g
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%).

Complete Nutrition Facts.
2. Avocado
1 cup cubed (150g) 200 calories (125g) 100g
11% DV (44mg) 9% DV (36mg) 7% DV (29mg)
3. Guavas
1 cup (165g) 200 calories (294g) 100g
9% DV (36mg) 16% DV (65mg) 6% DV (22mg)
4. Bananas
1 medium (118g) 200 calories (225g) 100g
8% DV (32mg) 15% DV (61mg) 7% DV (27mg)
5. Kiwifruit
1 cup (180g) 200 calories (328g) 100g
8% DV (31mg) 14% DV (56mg) 4% DV (17mg)
6. Papayas
1 cup pieces (145g) 200 calories (465g) 100g
8% DV (30mg) 24% DV (98mg) 5% DV (21mg)
7. Blackberries
1 cup (144g) 200 calories (465g) 100g
7% DV (29mg) 23% DV (93mg) 5% DV (20mg)
8. Raspberries
1 cup (123g) 200 calories (385g) 100g
7% DV (27mg) 21% DV (85mg) 6% DV (22mg)
9. Cantaloupe Melon
1 cup (177g) 200 calories (588g) 100g
5% DV (21mg) 18% DV (71mg) 3% DV (12mg)
10. Grapefruit
1 cup sections (230g) 200 calories (476g) 100g
5% DV (21mg) 11% DV (43mg) 2% DV (9mg)


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Even More Magnesium Rich Fruits

#1 Prickly Pears22% DV (88mg) in 1 fruit (103g)104% DV (415mg) in 200 calories (488g)
#2 Passion Fruit17% DV (68mg) in 1 cup (236g)15% DV (60mg) in 200 calories (206g)
#3 Plantains16% DV (64mg) in 1 cup mashed (200g)14% DV (55mg) in 200 calories (172g)
#4 Breadfruit14% DV (55mg) in 1 cup (220g)12% DV (49mg) in 200 calories (194g)
#5 Jackfruit12% DV (48mg) in 1 cup sliced (165g)15% DV (61mg) in 200 calories (211g)
#6 Sapodilla7% DV (29mg) in 1 cup pulp (241g)7% DV (29mg) in 200 calories (241g)
#7 Mulberries6% DV (25mg) in 1 cup (140g)21% DV (84mg) in 200 calories (465g)
#8 Strawberries5% DV (20mg) in 1 cup (152g)20% DV (81mg) in 200 calories (625g)
#9 Watermelon4% DV (15mg) in 1 cup balls (154g)17% DV (67mg) in 200 calories (667g)
#10 Rhubarb4% DV (15mg) in 1 cup diced (122g)29% DV (114mg) in 200 calories (952g)


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Data Sources and References

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