Fruit is a great source of many vitamins.
But while it does contain some minerals like magnesium, most fruit does not contain much.
I collected nutritional data for several fruits so that we can compare the amount of magnesium in a serving of fruit to the RDA.
Table of Contents
How Much Magnesium is Enough Each Day?
The RDA for magnesium does vary based on age and gender, so double-check what your specific RDA is.
For adults, men need up to 420 mg per day, while women need about 310 mg per day.
In general, there’s no specified upper limit for magnesium from food sources, although getting excess magnesium from supplements can have a risk.
Fruits High in Magnesium
The table below shows the amount of magnesium in a 100 gram serving of each food.
The RDA column data is based on the higher RDA of the 2 genders for adults – 420 mg.
| Food | Magnesium (mg) | Magnesium (% RDA) |
|---|---|---|
| Dates (dried) | 54.2 | 12.9 |
| Plantain | 35.9 | 8.6 |
| Durian | 29.9 | 7.1 |
| Jackfruit | 29.1 | 6.9 |
| Banana | 27.2 | 6.5 |
| Blackberry | 20.1 | 4.8 |
| Fig | 16.9 | 4.0 |
| Strawberry | 13.0 | 3.1 |
| Pineapple | 11.9 | 2.8 |
| Cantaloupe | 11.8 | 2.8 |
| Tangerine | 11.7 | 2.8 |
| Cherry | 10.9 | 2.6 |
| Mango | 10.1 | 2.4 |
| Melon | 10.0 | 2.4 |
| Orange | 9.9 | 2.4 |
| Apricot | 9.7 | 2.3 |
| Peach | 9.3 | 2.2 |
| Nectarine | 9.0 | 2.1 |
| Grapefruit | 8.9 | 2.1 |
| Plum | 7.6 | 1.8 |
| Pear | 6.7 | 1.6 |
| Grapes | 6.1 | 1.5 |
| Pummelo | 6.1 | 1.4 |
| Cranberry | 6.0 | 1.4 |
| Apple | 4.9 | 1.2 |
Dates are a bit of an outlier since most people eat them in dried form, which of course contain more magnesium (and all other nutrients) since most moisture is extracted.
Aside from them, fruits are relatively low in magnesium. It would take several servings of fruit to reach the RDA even if you stick to the fruits at the top of this list.
While fruits may contribute a portion of the magnesium someone needs for the day, they likely won’t make up the majority of it.
Which Fruits Have the Most Magnesium?
Of non-dried fruits, plantains have the most magnesium with 35.9 mg in a 100 gram serving. This is just under 9% of the RDA for an adult male, but it would still take several plantains to reach the RDA.
Other fruits that are relatively high in magnesium include:
- Durian – 29.9 mg
- Jackfruit – 29.1 mg
- Banana – 27.2 mg
- Blackberry – 20.1 mg
Which Fruits Have the Least Magnesium?
There are multiple fruits that have less than 2% of the RDA for magnesium in a 100 gram serving, which include:
- Plums – 7.6 mg
- Pears – 6.7 mg
- Grapes – 6.1 mg
- Pummelo – 6.1 mg
- Cranberries – 6.0 mg
- Apples – 1.2 mg
If someone is trying to maximize their magnesium intake, they should avoid these fruits and instead focus on others like bananas and blackberries.
Are There Better Sources of Magnesium Than Fruits?
In terms of plant-based magnesium sources, fruits are among the worst.
When it comes to the amount of magnesium per 100 gram serving, the best sources of magnesium are nuts and seeds. The top overall sources are:
- Hemp seeds
- Flaxseed
- Brazil nuts
- Sesame seeds
- Chia seeds
- Almonds
- Pumpkin seeds
For example, hemp seeds have 700 mg per 100 gram serving, which is already significantly over the RDA for magnesium alone.
Alternatively, leafy greens like spinach and chard all have a lot of magnesium per calorie, so if someone is watching their weight, it would make sense to prioritize them instead.
