10 Fruits That Contain Magnesium

Fruits That Contain Magnesium
Photo by Brooke Lark on Unsplash

One mineral that is necessary to sustain human nutrition is magnesium.

More than three hundred biological reactions require this mineral.

It also helps your body create essential protein and energy, regulates blood sugar levels, strengthens bones, and keeps your heart healthy.

So take advantage of all these health advantages by eating fruits that contain magnesium.

Many fruits are high in magnesium, and most of the ones on our post list will provide you with a good amount of your daily required intake.

Avocados, raspberries, papaya, blackberries, kiwis, dates, raisins, jackfruit, and passion fruit are some fruits high in magnesium.

We determined the highest-ranking fruits that contain magnesium based on their standard measurement and 200 calories, considering the daily requirements of each gender.

Listed below are the top fruits that contain magnesium! 

1. Avocado

How Many Calories in an Avocado
Photo by Thought Catalog on Unsplash

Avocado is first on our list of fruits that contain magnesium.

A medium avocado provides 58 milligrams of magnesium, which is 15% of your body’s daily magnesium requirement. 

It is an excellent source of potassium, vitamin B, and monounsaturated fats, all of which positively affect the heart.

It has fiber since the avocado’s fiber accounts for 13 of the 17 grams of carbohydrates, indicating less easily absorbed carbohydrates.

2. Banana

A banana is also one of the fruits that contain magnesium. It has 37 mg of magnesium 9% of the recommended daily intake.

It decreases blood pressure, lowers the risk of heart disease, and has a high potassium content. 

These fruits that contain magnesium also contain fiber, manganese, and vitamin C.

Ripe bananas may not be good for your health if you have diabetes because of their greater sugar and carbohydrate content.

3. Guava

Another well-liked fruit high in magnesium is the guava. Thirty-six milligrams of magnesium, or 9% of the daily required amount, may be found in one cup of guava.

This eases tense and anxious muscles in the body. Additionally, it contains vitamin A, which lowers your risk of cataracts and eye infections while also helping to improve your vision.

4. Seed

Seeds in your diet, like peanuts, chia, flax, etc., are fantastic fruits that contain magnesium.

As an illustration, 28 grams of pumpkin seeds provide 150 mg of magnesium or roughly 37% of the RDA. 

In addition, seeds are a good source of iron, monounsaturated fats, and omega-3 fatty acids.

They also have a high fiber and antioxidant content, supporting a healthy body.

5. Nut

Almonds, cashews, and other nuts are excellent providers of magnesium.

For instance, 82 milligrams of magnesium (found in 28 grams of cashews) provides 20% of the daily required amount of magnesium. 

Nuts with a lot of fiber include almonds and pistachios. Additionally, most nuts include monounsaturated fats, which help diabetics control their cholesterol and blood sugar levels.

6. Orange

Oranges are also one of the fruits that contain magnesium. Rich in essential elements, oranges offer a comprehensive diet.

They are bursting with a cool citrus flavor and reasonably high in magnesium. 

Oranges can enhance magnesium intake and provide a tart twist, containing about 13 mg per medium-sized fruit.

You can easily boost your daily magnesium intake with these colorful fruits that contain magnesium, whether you eat them as a juicy snack or squeeze them into fresh orange juice.

7. Kiwi

Kiwi is a particularly good choice. These fuzzy, little fruits taste good and provide about 17 mg of magnesium per medium-sized fruit, almost 4% of what adults should consume daily! 

In addition, kiwis are a nutrient-dense food high in fiber and vitamins K and C.

Kiwis are a natural energy source and promote general health when included in a diet.

Furthermore, each cup of kiwis contains grams of seeds, which may aid digestion.

8. Pomegranate

Pomegranates are fantastic fruits that contain magnesium, with about 16 mg per medium-sized fruit.

They are a tart and sweet method to get daily magnesium.

These vivid crimson jewels may help lower inflammation in the body and are well-known for their heart-healthy properties.

So why not treat yourself to a delicious snack of juicy pomegranate seeds or include them in salads for a flavor boost?

9. Apricot

Apricots can assist if you’re trying to up your daily magnesium intake.

Apricots contain about 5 mg of magnesium per medium-sized fruit, making them a beneficial complement to any diet. 

They are a nutrient-dense option for general health and well-being because they are also high in vitamins A and C.

Savor them as a tasty garnish for your favorite recipes or as a dry or fresh ingredient.

10. Prune

Prunes are a great source of magnesium, with about 16 mg per dried plum.

Rich in antioxidants and fiber, these wrinkly fruits can support gut health by facilitating a healthy digestive system. 

Prunes are a versatile addition to your diet that may be eaten on their own or added to baked products or savory recipes; serving size: grams. Remember to add the seeds!

Including these fruits that contain magnesium in your daily diet can have a number of positive health effects.

Though fruits are a great natural source of magnesium, it’s crucial to remember that they cannot always provide the 400–420 mg daily recommended intake on their own. 

If you’re worried about getting enough magnesium in your diet, think about including additional foods high in this mineral, like leafy greens (about 150 mg per serving), whole grains (about 160 mg per serving), legumes (about 120 mg per serving), and Greek yogurt (about 50 mg per serving).

If needed, magnesium supplements may also be beneficial.


Some fruits containing magnesium (mg) are highlighted in the extensive list given in the first section.

Oranges, bananas, avocados, and kiwi are a few of these. But keep in mind that men can (will) benefit from these fruits in keeping a balanced diet.

Try including these fruits that contain magnesium in your regular meals or snacks to maximize their high magnesium (mg) content.

You can add avocado slices to your salads for extra creaminess and nutrients, or you can eat bananas as a quick on-the-go snack.

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