fruits that are rich in magnesium

fruits that are rich in magnesium Magnesium is a powerhouse mineral your body absolutely needs. It supports everything from your heart and muscles to nerve function, energy production, blood sugar control, and bone health. But here’s the thing—most people don’t get enough of it.

In fact, nearly half of the U.S. population is falling short on magnesium, increasing their risk of serious health issues like heart disease. But the good news? You can boost your magnesium intake naturally by adding certain fruits, nuts, seeds, legumes, and whole foods to your daily meals the best magnesium-rich fruits and foods you should add to your grocery list—starting with fruit favorites

Magnesium plays a critical role in over 300 essential body functions. It helps regulate nerve signals and muscle contractions, supports strong bones and a healthy heart, balances blood sugar levels, and keeps blood pressure in check. It also assists in energy production and helps maintain proper levels of calcium, potassium, and zinc in your body

How much magnesium per day

• Health experts recommend that men aged 19–30 should get 400 mg per day, and men 31+ should aim for 420 mg. Women aged 19–30 need 310 mg, while those 31+ should aim for 320 mg. Kids and teens need 80–410 mg depending on age.

fruits that are rich in magnesium

Let’s take a closer look at which fruits pack the biggest magnesium punch. These are not only delicious but also deliver impressive nutrient benefits that support your overall health

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magnesium in Prickly Pear

One cup of raw prickly pear gives you a whopping 127 mg of magnesium, which is 30% of your daily value. This unique fruit also brings 23% DV of vitamin C and 19.2% DV of fiber. With its sweet, berry-like flavor and antioxidant-rich profile, prickly pear is a great way to boost your magnesium naturally

Dried Figs

Dried figs are another fantastic magnesium-rich fruit. One cup provides 101 mg of magnesium, or 24% of your daily value. Figs are also loaded with fiber, vitamin B6, and calcium. Plus, they contain natural antioxidants that may help reduce inflammation and support heart and gut health

Durian

Durian might be known for its strong smell, but it’s full of nutritional power. One cup of raw durian offers 72.9 mg of magnesium—17% of your daily value. It’s also packed with vitamin C (53% DV), potassium, and several B vitamins. The creamy texture makes it a rich and satisfying fruit choice

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Passion Fruit

This tropical fruit delivers 68.4 mg of magnesium per cup, about 16.2% of your daily value. Passion fruit is also a great source of vitamin A (16.7% DV), which plays a vital role in immune health and vision. Its tangy-sweet flavor is perfect for smoothies, snacks, or desserts

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Avocados are rich in magnesium

Avocados are rich in magnesium and healthy fats. One whole avocado gives you 58 mg (14% DV), while one cup of cubed avocado provides 43.5 mg (10.35% DV). They’re also high in fiber (35% DV), potassium, and B vitamins—making them a great choice for heart health, especially in low-carb or keto diets.

Jackfruit

Jackfruit contains 47 mg of magnesium per cup, which is 11% of your daily value. It also provides potassium (16% DV), which is excellent for supporting healthy blood pressure. This tropical fruit is sweet, chewy, and versatile enough to use in both savory and sweet dishes.

Bananas magnesium content

Bananas are well-known for their potassium, but they also provide a good dose of magnesium. One large banana contains 37 mg (9% DV). They’re also rich in vitamin C, B6, and manganese. Bananas are great for energy, digestion, and muscle function, making them a favorite post-workout snack.

Papaya

A small papaya provides 33 mg of magnesium and is loaded with hydration and tropical flavor. It’s also an excellent source of vitamin C and antioxidants that support your immune system and skin health. Add papaya to smoothies or fruit bowls for a delicious nutrient boost

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Blackberries

One cup of blackberries contains 29 mg of magnesium. These berries are rich in antioxidants, vitamin C, and fiber. They help support your immune system, improve digestion, and may even help manage blood sugar levels. Enjoy them fresh or frozen in yogurt, oatmeal, or smoothies

Other Magnesium-Rich Foods

Now that we’ve covered fruits, let’s dive into other foods loaded with magnesium—like nuts, seeds, legumes, whole grains, and more.

Nuts

Nuts are tasty, crunchy snacks that deliver plenty of magnesium. For example, one ounce of roasted almonds contains 80 mg, and the same amount of roasted cashews has 72 mg. Dry roasted peanuts give you 49 mg per ounce. Brazil nuts are particularly unique—just one nut provides 175% of your daily selenium along with magnesium.

Nuts are also high in fiber, healthy fats, and protein. They help control blood sugar, reduce inflammation, and support heart health.

Seeds

Though small, seeds are mighty when it comes to nutrition. One ounce of roasted pumpkin seeds provides 150–168 mg of magnesium—up to 40% of your daily value! Chia seeds have 111 mg per ounce, and one tablespoon of flaxseed offers 40 mg.

Seeds are loaded with fiber, omega-3 fatty acids, antioxidants, and iron. Flaxseeds may even help lower cholesterol and reduce cancer risk

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Legumes

Legumes include beans, lentils, chickpeas, and peas—all rich in magnesium. A half-cup of boiled black beans contains 60 mg, and a half-cup of cooked edamame offers 50 mg. Lima beans have 40 mg per half-cup. Other great sources include chickpeas, lentils, and soybeans.

They’re also excellent for heart health—thanks to their protein, iron, and fiber content. Legumes may also lower cholesterol and support weight management.

Whole Grains

Whole grains do more than provide fiber—they’re also great magnesium sources. A half-cup of cooked quinoa offers 60 mg, and one cup of shredded wheat has 56 mg. Cooked buckwheat gives you 86 mg per cup—around 20% of your daily value.

Whole grains are also rich in selenium, manganese, and B vitamins. They may help reduce inflammation and lower your risk of heart disease.

Low-Fat Dairy

Dairy products aren’t just rich in calcium—they contain magnesium too. One cup of nonfat milk provides 24–27 mg of magnesium. A single 8-ounce serving of plain low-fat yogurt delivers 42 mg.

That means you’re getting a double benefit: magnesium and calcium in one go, which is excellent for your bones and muscles.

Vegetables

Certain vegetables are magnesium superstars. Half a cup of green peas provides 31 mg, sweet corn offers 27 mg, and a medium potato with skin gives 48 mg. Dark leafy greens like spinach and Swiss chard stand out as especially magnesium-rich options.

Adding a variety of vegetables to your meals will help you reach your daily magnesium needs and provide loads of vitamins and antioxidants.

Fatty Fish

Fatty fish such as salmon, mackerel, and halibut are not just rich in omega-3s—they also offer magnesium. A 3.5-ounce cooked salmon portion provides about 30 mg. Fish is also an excellent source of high-quality protein, B vitamins, potassium, and selenium.

Eating fatty fish regularly may help reduce inflammation and lower your risk of heart disease

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Dark chocolate magnesium

Good news for chocolate lovers—dark chocolate is a legit magnesium source! Just one ounce of 70–85% cocoa dark chocolate delivers 64–65 mg, or about 15% of your daily value. It’s also rich in iron, copper, fiber, and powerful antioxidants like flavanols that support heart health.

Choose varieties with at least 70% cocoa for the best benefits—and enjoy in moderation.

Water

Even your water might have magnesium—depending on the source. Mineral-rich water can provide anywhere from 1 mg to 120 mg of magnesium per liter. So, if you’re drinking about 2 liters a day, you could be getting up to 240 mg from water alone.

This makes staying hydrated even more important for your daily mineral needs

Magnesium deficiency isn’t extremely common, but many people still don’t get enough—especially in the U.S. One major reason is our modern diet, which often includes a lot of processed foods and not enough whole foods.

Certain health conditions can also reduce magnesium absorption, including IBS, Crohn’s disease, and celiac disease. Other risk factors include diabetes, kidney disease, vomiting, diarrhea, and consuming too much alcohol or caffeine

Frequently Asked Questions

What is the recommended daily intake of magnesium?

The recommended daily intake for magnesium varies by age and gender. Adult men need 400–420 mg per day, and adult women need 310–320 mg. Teens, children, and pregnant or breastfeeding women may have different needs, so it’s best to consult with a healthcare provider

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Can I get enough magnesium from food alone?

Yes, most people can meet their magnesium needs through a balanced diet rich in fruits, vegetables, nuts, seeds, legumes, and whole grains. However, if your diet is lacking or you have a condition that affects absorption, supplements may be recommended.

What are the signs of magnesium deficiency?

Symptoms of low magnesium may include muscle cramps, fatigue, irregular heartbeat, nausea, weakness, or numbness. If you’re experiencing these, it’s important to speak with a healthcare provider to check your magnesium levels

Are bananas a good source of magnesium?

Yes, bananas provide about 37 mg of magnesium per large fruit, which is around 9% of your daily value. They also contain potassium and vitamin B6, making them a great all-around fruit for energy and muscle support.

Is it possible to get too much magnesium?

It’s rare to get too much magnesium from food, but overdoing magnesium supplements can cause side effects like diarrhea, nausea, or even more serious health problems. Always follow dosage recommendations and consult a doctor before taking supplements

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The Takeaway

Getting enough magnesium doesn’t have to be complicated. Focus on eating more of the foods we’ve covered

• Fruits like prickly pear, avocados, bananas, and papayas

• Nuts, seeds, legumes, and leafy greens

• Whole grains, fatty fish, and low-fat dairy

• And yes, even some dark chocolate in moderation!

When you eat a diet full of nutrient-rich, whole foods, your body will respond with better energy, stronger bones, improved heart health, and a better sense of well-being.