Fruits High in Magnesium: Top 30 per 100 g & per Serving
Per 100 g, the fruits highest in magnesium are Prickly pears (raw) (85 mg, 20% DV), Dark raisins (seedless) (36 mg, 9% DV) and Golden raisins (seedless) (35 mg, 8% DV). Per typical serving, Prickly pears (raw) gives the most: 1 fruit without refuse (103 g) has 88 mg (21% DV). 5 of the 74 fruits ranked are a good source (10% DV or more) in a typical serving; 1 reach 20% DV, the FDA bar for “high in”.
Highest in magnesium per 100 g
30 of 74 ranked fruits, most magnesium first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Prickly pears (raw) | 85 mg20% DV | 1 fruit without refuse103 g | 88 mg21% DV | 415 mg |
| 2 | Dark raisins (seedless) | 36 mg9% DV | 50 raisins26 g | 9.4 mg2% DV | 24 mg |
| 3 | Golden raisins (seedless) | 35 mg8% DV | 1 cup165 g | 58 mg14% DV | 23 mg |
| 4 | Seeded raisins | 30 mg7% DV | 1 cup165 g | 50 mg12% DV | 20 mg |
| 5 | Avocado (raw) | 29 mg7% DV | 1 avocado201 g | 58 mg14% DV | 36 mg |
| 5 | Avocados (raw, California) | 29 mg7% DV | 1 fruit136 g | 39 mg9% DV | 35 mg |
| 7 | Banana (raw) | 27 mg6% DV | 1 medium118 g | 32 mg8% DV | 61 mg |
| 8 | Avocados (raw, Florida) | 24 mg6% DV | 1 fruit without skin and seeds304 g | 73 mg17% DV | 40 mg |
| 9 | Orange peel (raw) | 22 mg5% DV | 1 tbsp6 g | 1.3 mg<1% DV | 45 mg |
| 10 | Papayas (raw) | 21 mg5% DV | 1 fruit157 g | 33 mg8% DV | 98 mg |
| 11 | Blueberries (dried, sweetened) | 18 mg4% DV | 1/4 cup40 g | 7.2 mg2% DV | 11 mg |
| 12 | Figs (raw) | 17 mg4% DV | 1 medium50 g | 8.5 mg2% DV | 46 mg |
| 12 | Passion-fruit juice (purple, raw) | 17 mg4% DV | 1 cup247 g | 42 mg10% DV | 67 mg |
| 12 | Passion-fruit juice (yellow, raw) | 17 mg4% DV | 1 cup247 g | 42 mg10% DV | 57 mg |
| 15 | Apples (dried, sulfured, uncooked) | 16 mg4% DV | 1 cup86 g | 14 mg3% DV | 13 mg |
| 15 | Pineapple (canned, heavy syrup pack, solids and liquids) | 16 mg4% DV | 1 slice or ring with liquid49 g | 7.8 mg2% DV | 41 mg |
| 15 | Pineapple (canned, light syrup pack, solids and liquids) | 16 mg4% DV | 1 slice or ring with liquid48 g | 7.7 mg2% DV | 62 mg |
| 18 | Lemon peel (raw) | 15 mg4% DV | 1 tbsp6 g | 0.9 mg<1% DV | 64 mg |
| 18 | Pineapple (canned, juice pack, drained) | 15 mg4% DV | 1 spear26 g | 3.9 mg1% DV | 50 mg |
| 20 | Muscadine grapes (raw) | 14 mg3% DV | 1 grape6 g | 0.84 mg<1% DV | 49 mg |
| 20 | Oranges (raw, with peel) | 14 mg3% DV | 1 fruit without seeds159 g | 22 mg5% DV | 44 mg |
| 20 | Pineapple (canned, juice pack, solids and liquids) | 14 mg3% DV | 1 slice or ring with liquid47 g | 6.6 mg2% DV | 47 mg |
| 20 | Prune juice (canned) | 14 mg3% DV | 1 cup256 g | 36 mg9% DV | 39 mg |
| 24 | Strawberries (raw) | 13 mg3% DV | 1 extra large27 g | 3.5 mg1% DV | 81 mg |
| 25 | Grapefruit juice (pink, raw) | 12 mg3% DV | 1 fruit yields196 g | 24 mg6% DV | 62 mg |
| 25 | Grapefruit juice (white, raw) | 12 mg3% DV | 1 fruit yields196 g | 24 mg6% DV | 62 mg |
| 25 | Pineapple (raw) | 12 mg3% DV | 1 slice166 g | 20 mg5% DV | 48 mg |
| 25 | Pineapple (raw, extra sweet variety) | 12 mg3% DV | 1 slice166 g | 20 mg5% DV | 47 mg |
| 25 | Pineapple (raw, traditional varieties) | 12 mg3% DV | 1 slice175 g | 21 mg5% DV | 53 mg |
| 25 | Pomegranates (raw) | 12 mg3% DV | 1 pomegranate282 g | 34 mg8% DV | 29 mg |
Most magnesium per typical serving
The same fruits ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Prickly pears (raw) | 85 mg20% DV | 1 fruit without refuse103 g | 88 mg21% DV | 415 mg |
| 2 | Avocados (raw, Florida) | 24 mg6% DV | 1 fruit without skin and seeds304 g | 73 mg17% DV | 40 mg |
| 3 | Avocado (raw) | 29 mg7% DV | 1 avocado201 g | 58 mg14% DV | 36 mg |
| 4 | Golden raisins (seedless) | 35 mg8% DV | 1 cup165 g | 58 mg14% DV | 23 mg |
| 5 | Seeded raisins | 30 mg7% DV | 1 cup165 g | 50 mg12% DV | 20 mg |
| 6 | Passion-fruit juice (purple, raw) | 17 mg4% DV | 1 cup247 g | 42 mg10% DV | 67 mg |
| 6 | Passion-fruit juice (yellow, raw) | 17 mg4% DV | 1 cup247 g | 42 mg10% DV | 57 mg |
| 8 | Avocados (raw, California) | 29 mg7% DV | 1 fruit136 g | 39 mg9% DV | 35 mg |
| 9 | Prune juice (canned) | 14 mg3% DV | 1 cup256 g | 36 mg9% DV | 39 mg |
| 10 | Pomegranates (raw) | 12 mg3% DV | 1 pomegranate282 g | 34 mg8% DV | 29 mg |
| 11 | Mango (raw) | 10 mg2% DV | 1 fruit without refuse336 g | 34 mg8% DV | 33 mg |
| 12 | Papayas (raw) | 21 mg5% DV | 1 fruit157 g | 33 mg8% DV | 98 mg |
| 13 | Banana (raw) | 27 mg6% DV | 1 medium118 g | 32 mg8% DV | 61 mg |
| 14 | Cherry juice (tart) | 11 mg3% DV | 1 cup269 g | 30 mg7% DV | 37 mg |
| 15 | Watermelon (raw) | 10 mg2% DV | 1 wedge286 g | 29 mg7% DV | 67 mg |
Most magnesium per 200 kcal
Nutrient density: magnesium for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Prickly pears (raw) | 85 mg20% DV | 1 fruit without refuse103 g | 88 mg21% DV | 415 mg |
| 2 | Papayas (raw) | 21 mg5% DV | 1 fruit157 g | 33 mg8% DV | 98 mg |
| 3 | Lemon juice from concentrate (canned or bottled) | 7 mg2% DV | 1 cup244 g | 17 mg4% DV | 82 mg |
| 4 | Strawberries (raw) | 13 mg3% DV | 1 extra large27 g | 3.5 mg1% DV | 81 mg |
| 5 | Casaba melon (raw) | 11 mg3% DV | 0.1 fruit164 g | 18 mg4% DV | 79 mg |
| 6 | Lime juice (canned or bottled, unsweetened) | 7 mg2% DV | 1 cup246 g | 17 mg4% DV | 67 mg |
| 6 | Passion-fruit juice (purple, raw) | 17 mg4% DV | 1 cup247 g | 42 mg10% DV | 67 mg |
| 6 | Watermelon (raw) | 10 mg2% DV | 1 wedge286 g | 29 mg7% DV | 67 mg |
| 9 | Lime juice (raw) | 8 mg2% DV | 1 lime yields44 g | 3.5 mg1% DV | 64 mg |
| 10 | Lemon peel (raw) | 15 mg4% DV | 1 tbsp6 g | 0.9 mg<1% DV | 64 mg |
| 11 | Grapefruit juice (pink, raw) | 12 mg3% DV | 1 fruit yields196 g | 24 mg6% DV | 62 mg |
| 11 | Grapefruit juice (white, raw) | 12 mg3% DV | 1 fruit yields196 g | 24 mg6% DV | 62 mg |
| 11 | Pineapple (canned, light syrup pack, solids and liquids) | 16 mg4% DV | 1 slice or ring with liquid48 g | 7.7 mg2% DV | 62 mg |
| 14 | Banana (raw) | 27 mg6% DV | 1 medium118 g | 32 mg8% DV | 61 mg |
| 15 | Grapefruit (sections, canned, juice pack, solids and liquids) | 11 mg3% DV | 1 cup249 g | 27 mg7% DV | 59 mg |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with magnesium, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Raspberry juice concentrate | 112 mg27% DV | 100 g | 112 mg27% DV | 101 mg |
| Pineapple juice (frozen concentrate, unsweetened, undiluted) | 35 mg8% DV | 1 can216 g | 76 mg18% DV | 39 mg |
| Apples (dehydrated low moisture, sulfured, stewed) | 5 mg1% DV | 1 cup193 g | 9.7 mg2% DV | 14 mg |
Which foods are ranked
- The 74 fruits on CalorieExplorer with a reported magnesium value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 mg are ranked (74 fruits); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for magnesium, 420 mg a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.
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