Top Fruits High in Magnesium

About Fruits and Magnesium

There are quite a number of fruits rich in magnesium, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest magnesium fruits include dates, raisins, jackfruit, passion fruit, avocado, raspberries, papaya, blackberry, figs and kiwi. Other magnesium rich fruits are currants, strawberries, cantaloupe, rhubarb, pineapple, cherries, apricot, mango, orange and watermelon.

We calculated the top fruits for magnesium by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 fruits highest in magnesium.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Dates

image of dates

1 date has 13mg of magnesium, or about 4% of daily values for women and 3% for men.
Magnesium
13mg in
1 date (24g)
39mg in
200 Calories (72g)
4%
3%
13%
10%
Complete nutrition for Dates

Raisins

image of raisins

1 cup of raisin contains 50mg of magnesium, or about 16% of daily values for women and 12% for men.
Magnesium
50mg in
1 cup (165g)
20mg in
200 Calories (68g)
16%
12%
7%
5%
Complete nutrition for Raisins

Jackfruit

image of jackfruit

In 1 cup, jackfruit has 48mg of magnesium, or about 15% of daily values for women and 12% for men.
Magnesium
48mg in
1 cup (165g)
61mg in
200 Calories (211g)
15%
12%
20%
15%
Complete nutrition for Jackfruit

Passion Fruit

image of passion fruit

1 cup of passion fruit contains 68mg of magnesium, or about 22% of daily values for women and 17% for men.
Magnesium
68mg in
1 cup (236g)
60mg in
200 Calories (206g)
22%
17%
19%
15%
Complete nutrition for Passion Fruit

Avocado

image of avocado

In 1 cup, avocado has 67mg of magnesium, or about 22% of daily values for women and 17% for men.
Magnesium
67mg in
1 cup (230g)
35mg in
200 Calories (120g)
22%
17%
11%
9%
Complete nutrition for Avocado

Raspberries

image of raspberries

1 cup of raspberry contains 27mg of magnesium, or about 9% of daily values for women and 7% for men.
Magnesium
27mg in
1 cup (123g)
85mg in
200 Calories (385g)
9%
7%
27%
21%
Complete nutrition for Raspberries

Papaya

image of papaya

In 1 cup, papaya has 30mg of magnesium, or about 10% of daily values for women and 8% for men.
Magnesium
30mg in
1 cup (145g)
98mg in
200 Calories (465g)
10%
8%
32%
24%
Complete nutrition for Papaya

Blackberry

image of blackberry

1 cup of blackberry contains 29mg of magnesium, or about 9% of daily values for women and 7% for men.
Magnesium
29mg in
1 cup (144g)
93mg in
200 Calories (465g)
9%
7%
30%
23%
Complete nutrition for Blackberry

Figs

image of figs

1 large fig has 11mg of magnesium, or about 4% of daily values for women and 3% for men.
Magnesium
11mg in
1 large (64g)
46mg in
200 Calories (270g)
4%
3%
15%
11%
Complete nutrition for Figs

Kiwi

image of kiwi

1 cup of kiwi contains 31mg of magnesium, or about 10% of daily values for women and 8% for men.
Magnesium
31mg in
1 cup (180g)
56mg in
200 Calories (328g)
10%
8%
18%
14%
Complete nutrition for Kiwi

Currants

image of currants

In 1 cup, currant has 15mg of magnesium, or about 5% of daily values for women and 4% for men.
Magnesium
15mg in
1 cup (112g)
46mg in
200 Calories (357g)
5%
4%
15%
12%
Complete nutrition for Currants

Strawberries

image of strawberries

1 cup of strawberry contains 20mg of magnesium, or about 6% of daily values for women and 5% for men.
Magnesium
20mg in
1 cup (152g)
81mg in
200 Calories (625g)
6%
5%
26%
20%
Complete nutrition for Strawberries

Cantaloupe

image of cantaloupe

In 1 melon, cantaloupe has 98mg of magnesium, or about 32% of daily values for women and 24% for men.
Magnesium
98mg in
1 melon (814g)
71mg in
200 Calories (588g)
32%
24%
23%
18%
Complete nutrition for Cantaloupe

Rhubarb

image of rhubarb

1 cup of rhubarb contains 15mg of magnesium, or about 5% of daily values for women and 4% for men.
Magnesium
15mg in
1 cup (122g)
114mg in
200 Calories (952g)
5%
4%
37%
29%
Complete nutrition for Rhubarb

Pineapple

image of pineapple

In 1 cup, pineapple has 20mg of magnesium, or about 6% of daily values for women and 5% for men.
Magnesium
20mg in
1 cup (165g)
48mg in
200 Calories (400g)
6%
5%
15%
12%
Complete nutrition for Pineapple

Cherries

image of cherries

1 cup of cherry contains 15mg of magnesium, or about 5% of daily values for women and 4% for men.
Magnesium
15mg in
1 cup (138g)
35mg in
200 Calories (317g)
5%
4%
11%
9%
Complete nutrition for Cherries

Apricot

image of apricot

In 1 cup, apricot has 16mg of magnesium, or about 5% of daily values for women and 4% for men.
Magnesium
16mg in
1 cup (155g)
42mg in
200 Calories (417g)
5%
4%
13%
10%
Complete nutrition for Apricot

Mango

image of mango

1 cup of mango contains 17mg of magnesium, or about 5% of daily values for women and 4% for men.
Magnesium
17mg in
1 cup (165g)
33mg in
200 Calories (333g)
5%
4%
11%
8%
Complete nutrition for Mango

Orange

image of orange

In 1 cup, orange has 19mg of magnesium, or about 6% of daily values for women and 5% for men.
Magnesium
19mg in
1 cup (185g)
43mg in
200 Calories (435g)
6%
5%
14%
11%
Complete nutrition for Orange

Watermelon

image of watermelon

1 cup of watermelon contains 15mg of magnesium, or about 5% of daily values for women and 4% for men.
Magnesium
15mg in
1 cup (154g)
67mg in
200 Calories (667g)
5%
4%
22%
17%
Complete nutrition for Watermelon


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