Fruits high in magnesium (per serving)
50 fruits ranked by magnesium per common serving, from USDA FoodData Central. Horned melon (Kiwano) leads with 84 mg per 1 fruit (4-2/3" long x 2-3/4" dia) (20% of the Daily Value), followed by Avocados, raw (73 mg) and Plantains, green (68 mg).
Top 10 at a glance
Top 10 fruits highest in magnesium
- Horned melon (Kiwano)1 fruit (4-2/3" long x 2-3/4" dia) (209 g) · 92 kcal84 mg20% DV
- Avocados, raw (Florida)1 fruit without skin and seeds (304 g) · 365 kcal73 mg17% DV
- Plantains, green (fried)1 cup (118 g) · 365 kcal68 mg16% DV
- Plantains, yellow (raw)1 cup, sliced (148 g) · 181 kcal50 mg12% DV
- Pomegranates, raw1 pomegranate (4" dia) (282 g) · 234 kcal34 mg8.1% DV
- Mangos, raw1 fruit without refuse (336 g) · 202 kcal34 mg8% DV
- Blackberries, frozen (unsweetened)1 cup, unthawed (151 g) · 97 kcal33 mg7.9% DV
- Bananas, raw1 medium (7" to 7-7/8" long) (118 g) · 105 kcal33 mg7.9% DV
- Papayas, raw1 fruit, small (157 g) · 68 kcal33 mg7.8% DV
- Sugar-apples, (sweetsop) (raw)1 fruit (2-7/8" dia) (155 g) · 146 kcal33 mg7.8% DV
All 50 fruits ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 420 mg.
| # | Food | Serving | Magnesium (mg) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Horned melon (Kiwano) | 1 fruit (4-2/3" long x 2-3/4" dia) (209 g) | 84 | 40 | 92 | |
| 2 | Avocados, raw (Florida) | 1 fruit without skin and seeds (304 g) | 73 | 24 | 365 | |
| 3 | Plantains, green (fried) | 1 cup (118 g) | 68 | 58 | 365 | |
| 4 | Plantains, yellow (raw) | 1 cup, sliced (148 g) | 50 | 34 | 181 | |
| 5 | Pomegranates, raw | 1 pomegranate (4" dia) (282 g) | 34 | 12 | 234 | |
| 6 | Mangos, raw | 1 fruit without refuse (336 g) | 34 | 10 | 202 | |
| 7 | Blackberries, frozen (unsweetened) | 1 cup, unthawed (151 g) | 33 | 22 | 97 | |
| 8 | Bananas, raw | 1 medium (7" to 7-7/8" long) (118 g) | 33 | 28 | 105 | |
| 9 | Papayas, raw | 1 fruit, small (157 g) | 33 | 21 | 68 | |
| 10 | Sugar-apples, (sweetsop) (raw) | 1 fruit (2-7/8" dia) (155 g) | 33 | 21 | 146 | |
| 11 | Raspberries, frozen (red, unsweetened) | 1 cup, unthawed (140 g) | 32 | 23 | 78 | |
| 12 | Watermelon, raw | 1 wedge (approx 1/16 of melon) (286 g) | 29 | 10 | 86 | |
| 13 | Strawberries, frozen (unsweetened) | 1 cup, thawed (221 g) | 24 | 11 | 77 | |
| 14 | Pineapple, raw (all varieties) | 1 cup, chunks (165 g) | 22 | 13 | 82 | |
| 15 | Figs, dried (uncooked) | 1 oz (28 g) | 19 | 68 | 71 | |
| 16 | Melons, casaba (raw) | 1 cup, cubes (170 g) | 19 | 11 | 48 | |
| 17 | Cherries, sweet (raw) | 1 cup, with pits, yields (138 g) | 17 | 12 | 87 | |
| 18 | Persimmons, japanese (raw) | 1 fruit (2-1/2" dia) (168 g) | 15 | 9 | 118 | |
| 19 | Oranges, raw (navels) | 1 fruit (2-7/8" dia) (140 g) | 15 | 11 | 69 | |
| 20 | Currants, red and white (raw) | 1 cup (112 g) | 15 | 13 | 63 | |
| 21 | Cherries, sour (red, raw) | 1 cup, without pits (155 g) | 14 | 9 | 78 | |
| 22 | Apricots, raw | 1 cup, halves (155 g) | 14 | 9 | 74 | |
| 23 | Naranjilla (lulo) pulp, frozen (unsweetened) | 1 cup thawed (120 g) | 13 | 11 | 30 | |
| 24 | Pears, raw (green anjou) | 1 medium (202 g) | 13 | 6 | 133 | |
| 25 | Dates, medjool | 1 date, pitted (24 g) | 13 | 54 | 66 | |
| 26 | Nectarines, raw | 1 medium (2-1/2" dia) (142 g) | 12 | 9 | 62 | |
| 27 | Plums, dried (prunes) (uncooked) | 1 oz (28 g) | 12 | 44 | 68 | |
| 28 | Guavas, common (raw) | 1 fruit, without refuse (55 g) | 12 | 22 | 37 | |
| 29 | Peaches, yellow (raw) | 1 medium (2-2/3" dia) (150 g) | 12 | 8 | 58 | |
| 30 | Melons, honeydew (raw) | 1 wedge (1/8 of 5-1/4" dia melon) (125 g) | 12 | 10 | 45 | |
| 31 | Grapefruit, raw (pink and red, California and Arizona) | 0.5 fruit (3-3/4" dia) (123 g) | 11 | 9 | 46 | |
| 32 | Kiwifruit, green (raw) | 1 fruit (2" dia) (69 g) | 11 | 16 | 42 | |
| 33 | Grapes, red or green (European type (such as Thompson seedless), raw) | 1 cup (151 g) | 11 | 7 | 104 | |
| 34 | Tangerines, (mandarin oranges) (raw) | 1 medium (2-1/2" dia) (88 g) | 11 | 12 | 47 | |
| 35 | Raisins, dark (seedless) | 1 oz (28 g) | 10 | 36 | 85 | |
| 36 | Apples, raw (red delicious, with skin) | 1 medium (212 g) | 10 | 5 | 125 | |
| 37 | Blueberries, wild (frozen) | 1 cup, frozen (140 g) | 10 | 7 | 80 | |
| 38 | Pears, asian (raw) | 1 fruit 2-1/4" high x 2-1/2" dia (122 g) | 10 | 8 | 51 | |
| 39 | Raisins, golden (seedless) | 1 oz (28 g) | 10 | 34 | 85 | |
| 40 | Blueberries, raw | 1 cup (148 g) | 9 | 6 | 84 | |
| 41 | Carambola, (starfruit) (raw) | 1 medium (3-5/8" long) (91 g) | 9 | 10 | 28 | |
| 42 | Melons, cantaloupe (raw) | 1 wedge, medium (1/8 of medium melon) (69 g) | 9 | 13 | 23 | |
| 43 | Raisins, seeded | 1 oz (28 g) | 9 | 30 | 84 | |
| 44 | Clementines, raw | 1 fruit (74 g) | 7 | 10 | 35 | |
| 45 | Cranberries, raw | 1 cup, chopped (110 g) | 7 | 6 | 51 | |
| 46 | Passion-fruit, (granadilla) (purple, raw) | 1 fruit without refuse (18 g) | 5 | 29 | 17 | |
| 47 | Lemons, raw (without peel) | 1 fruit (2-1/8" dia) (58 g) | 5 | 8 | 17 | |
| 48 | Grapes, american type (slip skin) (raw) | 1 cup (92 g) | 5 | 5 | 62 | |
| 49 | Limes, raw | 1 fruit (2" dia) (67 g) | 4 | 6 | 20 | |
| 50 | Kumquats, raw | 1 fruit without refuse (19 g) | 4 | 20 | 13 |
Magnesium in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for magnesium is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in magnesium?
Among fruits in the USDA database, Horned melon (Kiwano) has the most magnesium per serving: 84 mg per 1 fruit (4-2/3" long x 2-3/4" dia) (20% of the Daily Value). Per 100 g it contains 40 mg.
How much magnesium do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 420 mg of magnesium for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in magnesium?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 0 of the 50 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in potassium
- Foods high in iron
- Foods high in calcium
- Foods high in zinc
- Foods high in selenium
- Foods high in copper
- All foods high in magnesium
- Vegetables high in magnesium
- Legumes high in magnesium
- Nuts and seeds high in magnesium
- Grains high in magnesium
- Fish and seafood high in magnesium
- Meat and poultry high in magnesium
- Dairy and eggs high in magnesium
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.