Magnesium is a mineral that’s needed for important processes such as nerve function, blood pressure and blood sugar regulation, bone health maintenance, and more.
Your daily magnesium needs depend on factors like your age and gender. Adult males need 400-420 milligrams (mg) of magnesium per day, and adult females require 310-400 mg per day.
Nearly half of the United States population falls short of their daily magnesium intake needs, which can increase their risk of conditions like heart disease. Eating more magnesium-rich foods, like fruit, can help boost magnesium intake.
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127 mg of magnesium per cup, or 30% of the Daily Value (DV)
Prickly pear is a plant native to Mexico. It grows oval-shaped fruits that have a sweet, berry-like flavor.
Prickly pears are healthy and high in several vitamins, minerals, and healthy plant compounds. These fruits are one of the best sources of magnesium you can eat.
Prickly pears are also rich in vitamin C and fiber. Vitamin C is essential for immune function, while fiber promotes gut health by supporting regular bowel movements and encouraging the growth of healthy bacteria in your digestive tract. A cup of raw prickly pear provides 23% of your DV for vitamin C and 19.2% for fiber.
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101 mg per cup, 24% of the DV
In addition to magnesium, figs are high in fiber and other vitamins and minerals, like vitamin B6 and calcium. A cup of dried figs contains 14.6 grams of fiber, over 50% of the DV.
Figs are also packed with polyphenol antioxidants, which protect against cellular damage and regulate inflammation.
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72.9 mg per cup, 17% of the DV
Durian is a large tropical fruit native to Southeast Asia. It has a creamy texture and a sweet yet bitter taste. Durian is known for its strong smell—sometimes described as a combination of sulfur and rotten onions.
Durian is a good source of fiber and several vitamins and minerals, including vitamin C, potassium, B vitamins, and magnesium.
A one-cup serving contains 53% of the DV for vitamin C, which functions as an antioxidant in the body and is required for immune function, collagen synthesis, and neurotransmitter production.
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68.4 mg per cup, 16.2% of the DV
Passion fruit is a vining plant native to South America. The plant produces small fruits with hard rinds ranging from green to purple, depending on ripeness.
The soft, seed-filled flesh of passion fruit is a good source of several nutrients, including magnesium.
It’s also a good source of vitamin A, providing 16.7% of the DV. Vitamin A is needed for vision, reproductive health, immune function, and normal growth and development.
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47 mg per cup, 11% of the DV
Jackfruit is the fruit of the Artocarpus heterophyllus tree, which is native to India. Jackfruits are the largest edible fruit in the world and can grow up to 110 pounds.
A one-cup serving covers 16% of the DV for potassium. Like magnesium, potassium is necessary for blood pressure regulation. Eating more foods high in potassium and magnesium may help reduce high blood pressure and lower the risk of heart disease.
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43.5 mg per cup of cubed avocado, 10.35% of the DV
Avocados are one of the healthiest fruits you can eat. They are rich in a number of nutrients, including fiber, healthy fats, and minerals like magnesium.
Unlike most other fruits, avocados are low in carbohydrates and high in healthy fats, making them a good option for those on low-carbohydrate diets, like keto diets, and those with diabetes.
They’re also high in fiber, which promotes healthy blood sugar control by slowing the absorption of sugar into the bloodstream. A cup of cubed avocado provides 35% of the DV for fiber.
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41.6 mg per cup of dried apricots, 9.9% of the DV
Dried apricots are sweet and chewy, making them an excellent option for those craving a healthy alternative to sweets like candy.
They are also packed with other nutrients, such as potassium and iron.
A one-cup serving of dried apricots covers 19.2% of the DV for iron, which is needed for oxygen transportation, growth, energy production, hormone synthesis, and neurological development.
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40.6 mg per cup of banana slices, 9.6% of the DV
Bananas are tropical fruits that contain an impressive amount of nutrients.
Bananas are also high in vitamin B6, a B vitamin needed for metabolism, immune function, neurotransmitter production, and the formation of hemoglobin, the oxygen-carrying part of red blood cells.
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36.4 mg per cup, 8.6% of the DV
Guava is a tropical fruit with a sweet but tart taste.
Guava stands out from other fruits because it’s relatively high in protein, providing 4.21 grams per cup. This fruit is also rich in vitamin C, with a one-cup serving covering over 400% of the DV.
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34.6 mg per cup, 8.2% of the DV
Papayas are large tropical fruits with bright orange, sweet-tasting flesh. Papaya is a good source of vitamins and minerals, including magnesium.
Papayas are also high in folate, vitamin C, and carotenoid antioxidants. They are especially high in lycopene, a carotenoid pigment with powerful heart-protective properties. Research shows that following a diet high in lycopene is an effective way to lower heart disease risk.
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28.8 mg per cup, 7% of the DV
Blackberries are also high in vitamins C and K and manganese, a mineral involved in immune health, energy metabolism, and nervous system function.
Blackberries contain concentrated antioxidants, such as phenolic acids and anthocyanins, which give them powerful anti-inflammatory and cellular protective properties.
In addition to fruits, magnesium can be found in nuts, vegetables, seeds, and beans.
Here are some of the best dietary sources of magnesium:
- Spinach: 156 mg per cooked cup, or 37% of the Daily Value (DV)
- Pumpkin seeds: 156 mg per ounce, or 37% of the DV
- Chia seeds: 111 mg per ounce, or 26% of the DV
- Black beans: 120 mg per cup, or 28% of the DV
- Edamame: 100 mg per cup, or 24% of the DV
- Brown rice: 84 mg per cup, or 20% of the DV
- Almonds: 80 mg per ounce, or 19% of the DV
- Cashews: 74 mg per ounce, or 18% of the DV
- Soy milk: 61 mg per cup, or 15% of the DV
- Yogurt: 42 mg per 8 ounces, or 10% of the DV
To ensure you hit your daily magnesium requirements, try consuming a variety of magnesium-rich foods, like greens, beans, nuts, and seeds.
Magnesium is a mineral needed to regulate blood pressure, nerve function, and many other critical body processes.
Some fruits, like prickly pear, jackfruit, durian, and blackberries, are high in magnesium. Try incorporating these and other magnesium-rich foods into your diet to help you meet your daily magnesium needs.
