11 Fruits Highest in Magnesium

Magnesium is an essential nutrient that can help support nerve function and bone health, and certain fruits can be a surprisingly helpful way to meet your daily needs (about 310 to 420 milligrams for adults).

• Magnesium content: 127 milligrams (mg)
• Serving size: 1 cup

The prickly pear is a plant native to Mexico. It produces oval-shaped fruits with a sweet, berry-like taste.

Prickly pears are also rich in vitamin C and fiber. Vitamin C is essential for immune function, while fiber supports gut health. One cup of raw prickly pear provides 23% of the daily value (DV) for vitamin C and 19.2% of the DV for fiber.

• Magnesium content: 101mg
• Serving size: 1 cup

Figs are also rich in fiber and other vitamins and minerals, like vitamin B6 and calcium. One cup contains 14.6 grams of fiber, which covers more than 50% of the DV.

Figs are also full of polyphenol antioxidants. Polyphenols help protect cells and control inflammation.

• Magnesium content: 72.9 mg
• Serving size: 1 cup

Durian is a large tropical fruit native to Southeast Asia. It has a creamy texture and a taste that is both sweet and bitter. Durian is known for its strong smell, often compared to sulfur and rotten onions.

Durian is a source of fiber and several vitamins and minerals, such as:

• B vitamins
• Magnesium
• Potassium
• Vitamin C

The same serving contains 53% of the DV of vitamin C. This vitamin acts as an antioxidant. It is necessary for immune function, collagen synthesis and neurotransmitter production.

• Magnesium content: 68.4 mg
• Serving size: 1 cup

Passion fruit is a climbing plant native to South America. It produces small fruits with hard rinds ranging from green to purple, depending on maturity.

Passion fruit is also a source of vitamin A, or 16.7% of the DV. Vitamin A supports vision, reproduction, immune function, and normal growth and development.

• Magnesium content: 47 mg
• Serving size: 1 cup

Jackfruit comes from Artocarpus heterophyllus tree, native to India. It is the largest edible fruit and can weigh up to 110 pounds.

One cup of jackfruit also provides 16% of the daily potassium value. Like magnesium, potassium helps regulate blood pressure. Eating foods rich in these two elements can lower your blood pressure and your risk of heart disease.

• Magnesium content: 43.5 mg
• Serving size: 1 cup, cubed

Avocados are different from most fruits: they’re low in carbs and high in healthy fats. This makes it a suitable choice for low-carb diets and diabetes management.

Avocados are also high in fiber, which slows the absorption of sugar into the bloodstream. One cup of cubed avocado contains 35% of the daily value for fiber.

• Magnesium content: 41.6 mg
• Serving size: 1 cup

Dried apricots are sweet and chewy, making a satisfying alternative to candy.

A cup of dried apricots also contains 19.2% of the daily value of iron. This mineral is necessary for oxygen transport, energy production, hormone synthesis, etc.

• Magnesium content: 40.6 mg
• Serving size: 1 cup, sliced

Bananas are tropical fruits that contain several nutrients. They are also rich in vitamin B6, necessary for metabolism, immune function and neurotransmitter production.

Vitamin B6 also helps form hemoglobin, or the part of red blood cells that carries oxygen.

• Magnesium content: 36.4 mg
• Serving size: 1 cup

Guava is a tropical fruit with a sweet but tangy taste. It stands out from other fruits because it contains 4.21 grams of protein per cup.

This fruit is also rich in vitamin C. The same serving covers more than 400% of the DV.

• Magnesium content: 34.6 mg
• Serving size: 1 cup

Papayas are large tropical fruits with bright orange flesh and a sweet taste.

Papayas are also rich in folate, vitamin C and carotenoid antioxidants. They are rich in lycopene, a carotenoid pigment with powerful benefits for heart health. Eating a diet rich in lycopene may reduce your risk of heart disease.

• Magnesium content: 28.8mg
• Serving size: 1 cup

Blackberries are also rich in vitamins C and K and manganese. Manganese is a mineral that contributes to immune health, energy metabolism and nerve function.

Blackberries contain antioxidants like phenolic acids and anthocyanins. This gives them powerful anti-inflammatory and cell protective benefits.

In addition to fruits, magnesium can be found in nuts, vegetables, seeds and beans.

Some of the best food sources of magnesium include:

• Spinach: 156 milligrams (mg) per cooked cup, or 37% of the VQ
• Pumpkin seeds: 156 mg per ounce, or 37% of the VQ
• Chia seeds: 111 mg per ounce, or 26% of VQ
• Black beans: 120 mg per cup, or 28% of VQ
• Edamame: 100 mg per cup, or 24% of VQ
• Brown rice: 84 mg per cup, or 20% of the VQ
• Almonds: 80 mg per ounce, or 19% of VQ
• Cashew nuts : 74 mg per ounce, or 18% of VQ
• Soy milk: 61 mg per cup, or 15% of the VQ
• Yogurt: 42 mg per 8 ounces, or 10% of the VQ

To ensure you meet your daily magnesium needs, try eating a variety of magnesium-rich foods.