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, pineapple, cantaloupe, rhubarb, 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.
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
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
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
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
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
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
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
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
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
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
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
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
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
Cantaloupe
1 melon of cantaloupe
contains
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
In 1 cup, rhubarb
has
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
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
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
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
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
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