Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Fruits Highest in Magnesium

148 results
Name
Magnesium
Data source
1
Raw Tamarind (Tamarinds, raw) 1 cup, pulp
110.4mg (26% DV)
Standard Release (Common)
2
Prickly Pears (Prickly pears, raw) 1 fruit without refuse
87.6mg (21% DV)
Standard Release (Common)
3
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
76.1mg (18% DV)
Standard Release (Common)
4
Rowal (Rowal, raw) 1 cup
73mg (17% DV)
Standard Release (Common)
5
Durian (Durian, raw or frozen) 1 cup, chopped or diced
72.9mg (17% DV)
Standard Release (Common)
6
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
68.4mg (16% DV)
Standard Release (Common)
7
California Avocados (Avocados, raw, California) 1 cup, pureed
66.7mg (16% DV)
Standard Release (Common)
8
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
58.3mg (14% DV)
Standard Release (Common)
9
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
55.2mg (13% DV)
Standard Release (Common)
10
Breadfruit (Breadfruit, raw) 1 cup
55mg (13% DV)
Standard Release (Common)
11
Raw Plantains (Plantains, yellow, raw) 1 cup, sliced
53.3mg (13% DV)
Standard Release (Common)
12
Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp
52.5mg (13% DV)
Standard Release (Common)
13
Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass
50.6mg (12% DV)
Standard Release (Common)
14
Jackfruit (Jackfruit, raw) 1 cup, sliced
47.9mg (11% DV)
Standard Release (Common)
15
Soursop (Soursop, raw) 1 cup, pulp
47.3mg (11% DV)
Standard Release (Common)
16
Purple Passion Fruit Juice (Passion-fruit juice, purple, raw) 1 cup
42mg (10% DV)
Standard Release (Common)
17
Yellow Passion Fruit Juice (Passion-fruit juice, yellow, raw) 1 cup
42mg (10% DV)
Standard Release (Common)
18
Strawberry Guavas (Guavas, strawberry, raw) 1 cup
41.5mg (10% DV)
Standard Release (Common)
19
Bananas (Bananas, raw) 1 cup, sliced
40.5mg (10% DV)
Standard Release (Common)
20
Guavas (Guavas, common, raw) 1 cup
36.3mg (9% DV)
Standard Release (Common)
21
Canned Prune Juice (Prune juice, canned) 1 cup
35.8mg (9% DV)
Standard Release (Common)
22
Mammy Apple (Mammy-apple, (mamey), raw) 1/4 fruit
33.9mg (8% DV)
Standard Release (Common)
23
Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed
32.2mg (8% DV)
Standard Release (Common)
24
Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed
30.9mg (7% DV)
Standard Release (Common)
25
Dried Bananas (Banana Powder) (Bananas, dehydrated, or banana powder) 1 oz
30.7mg (7% DV)
Standard Release (Common)
26
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
30.6mg (7% DV)
Standard Release (Common)
27
Papaya (Papayas, raw) 1 cup 1 inch pieces
30.5mg (7% DV)
Standard Release (Common)
28
Pink Grapefruit Juice (Grapefruit juice, pink, raw) 1 cup
29.6mg (7% DV)
Standard Release (Common)
29
White Grapefruit Juice (Grapefruit juice, white, raw) 1 cup
29.6mg (7% DV)
Standard Release (Common)
30
Roselle (Roselle, raw) 1 cup, without refuse
29.1mg (7% DV)
Standard Release (Common)
31
Sapodilla (Sapodilla, raw) 1 cup, pulp
28.9mg (7% DV)
Standard Release (Common)
32
Blackberries (Blackberries, raw) 1 cup
28.8mg (7% DV)
Standard Release (Common)
33
Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup
27.4mg (7% DV)
Standard Release (Common)
34
Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup
27.4mg (7% DV)
Standard Release (Common)
35
Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup
27.4mg (7% DV)
Standard Release (Common)
36
Abiyuch (Abiyuch, raw) 1/2 cup
27.4mg (7% DV)
Standard Release (Common)
37
Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
27.3mg (6% DV)
Standard Release (Common)
38
Cherimoya (Cherimoya, raw) 1 cup, pieces
27.2mg (6% DV)
Standard Release (Common)
39
Raspberries (Raspberries, raw) 1 cup
27.1mg (6% DV)
Standard Release (Common)
40
European Black Currants (Currants, european black, raw) 1 cup
26.9mg (6% DV)
Standard Release (Common)
41
Grape Juice (With Added Vitamin C) (Grape juice, canned or bottled, unsweetened, with added ascorbic acid) 1 cup
25.3mg (6% DV)
Standard Release (Common)
42
Mulberries (Mulberries, raw) 1 cup
25.2mg (6% DV)
Standard Release (Common)
43
Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup
24.9mg (6% DV)
Standard Release (Common)
44
Apple juice, canned or bottled, unsweetened, without added ascorbic acid 16 oz glass
24.8mg (6% DV)
Standard Release (Common)
45
Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed
24.3mg (6% DV)
Standard Release (Common)
46
Melon Balls (Melon balls, frozen) 1 cup, unthawed
24.2mg (6% DV)
Standard Release (Common)
47
Carissa (Carissa, (natal-plum), raw) 1 cup slices
24mg (6% DV)
Standard Release (Common)
48
Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections
23.4mg (6% DV)
Standard Release (Common)
49
Feijoa (Feijoa, raw) 1 cup, pureed
21.9mg (5% DV)
Standard Release (Common)
50
Grapefruit Juice (Grapefruit juice, pink or red, with added calcium) 8 fl oz
21.6mg (5% DV)
Standard Release (Common)
51
Strawberries (Strawberries, raw) 1 cup, sliced
21.6mg (5% DV)
Standard Release (Common)
52
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
21.2mg (5% DV)
Standard Release (Common)
53
Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed
21.1mg (5% DV)
Standard Release (Common)
54
Pomegranates (Pomegranates, raw) 1 cup
20.9mg (5% DV)
Standard Release (Common)
55
Pitanga (Pitanga, (surinam-cherry), raw) 1 cup
20.8mg (5% DV)
Standard Release (Common)
56
Pink Grapefruit (Grapefruit, raw, pink and red, all areas) 1 cup sections, with juice
20.7mg (5% DV)
Standard Release (Common)
57
California Grapefruit (Grapefruit, raw, pink and red, California and Arizona) 1 cup sections, with juice
20.7mg (5% DV)
Standard Release (Common)
58
White Grapefruit (Grapefruit, raw, white, all areas) 1 cup sections, with juice
20.7mg (5% DV)
Standard Release (Common)
59
White California Grapefruit (Grapefruit, raw, white, California) 1 cup sections, with juice
20.7mg (5% DV)
Standard Release (Common)
60
White Florida Grapefruit (Grapefruit, raw, white, Florida) 1 cup sections, with juice
20.7mg (5% DV)
Standard Release (Common)
61
Java Plum (Java-plum, (jambolan), raw) 1 cup
20.3mg (5% DV)
Standard Release (Common)
62
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
20mg (5% DV)
Standard Release (Common)
63
Pineapple (Traditional Varieties) (Pineapple, raw, traditional varieties) 1 cup, chunks
19.8mg (5% DV)
Standard Release (Common)
64
Pineapple (Pineapple, raw, all varieties) 1 cup, chunks
19.8mg (5% DV)
Standard Release (Common)
65
Tangerine Juice (Tangerine juice, raw) 1 cup
19.8mg (5% DV)
Standard Release (Common)
66
Loquats (Biwa, Chinese Plum, Akidini) (Loquats, raw) 1 cup, cubed
19.4mg (5% DV)
Standard Release (Common)
67
Lime Juice (Lime juice, raw) 1 cup
19.4mg (5% DV)
Standard Release (Common)
68
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
19.3mg (5% DV)
Standard Release (Common)
69
Lychee (Litchi, Li Zhi) (Litchis, raw) 1 cup
19mg (5% DV)
Standard Release (Common)
70
Casaba Melon (Melons, casaba, raw) 1 cup, cubes
18.7mg (4% DV)
Standard Release (Common)
71
Florida Oranges (Oranges, raw, Florida) 1 cup sections, without membranes
18.5mg (4% DV)
Standard Release (Common)
72
Florida Grapefruit (Grapefruit, raw, pink and red, Florida) 1 cup sections, with juice
18.4mg (4% DV)
Standard Release (Common)
73
Grapefruit (Grapefruit, raw, pink and red and white, all areas) 1 cup sections, with juice
18.4mg (4% DV)
Standard Release (Common)
74
Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes
18.2mg (4% DV)
Standard Release (Common)
75
Oranges (Oranges, raw, all commercial varieties) 1 cup, sections
18mg (4% DV)
Standard Release (Common)
76
California Valencia Oranges (Oranges, raw, California, valencias) 1 cup sections, without membranes
18mg (4% DV)
Standard Release (Common)
77
Custard Apple (Custard-apple, (bullock's-heart), raw) 100 grams
18mg (4% DV)
Standard Release (Common)
78
Prunes (Low-Moisture) (Prunes, dehydrated (low-moisture), uncooked) 1oz
17.9mg (4% DV)
Standard Release (Common)
79
Acerola, (west indian cherry), raw 1 cup
17.6mg (4% DV)
Standard Release (Common)
80
Low-Moisture Dried Apricots (Apricots, dehydrated (low-moisture), sulfured, uncooked) 1oz
17.6mg (4% DV)
Standard Release (Common)
81
Honeydew Melon (Melons, honeydew, raw) 1 cup, diced (approx 20 pieces per cup)
17mg (4% DV)
Standard Release (Common)
82
Lemons (Without Peel) (Lemons, raw, without peel) 1 cup, sections
17mg (4% DV)
Standard Release (Common)
83
Sweet Cherries (Cherries, sweet, raw) 1 cup, without pits
16.9mg (4% DV)
Standard Release (Common)
84
Dried Peaches (Low-Moisture) (Peaches, dehydrated (low-moisture), sulfured, uncooked) 1/4 cup
16.5mg (4% DV)
Standard Release (Common)
85
Mangos (Mangos, raw) 1 cup pieces
16.5mg (4% DV)
Standard Release (Common)
86
Dried Figs (Figs, dried, uncooked) 3 figs
16.3mg (4% DV)
Standard Release (Common)
87
Apricots (Apricots, raw) 1 cup, halves
15.5mg (4% DV)
Standard Release (Common)
88
Watermelon (Watermelon, raw) 1 cup, balls
15.4mg (4% DV)
Standard Release (Common)
89
Fuyu Persimmon (Persimmons, japanese, raw) 1 fruit (2-1/2 inch dia)
15.1mg (4% DV)
Standard Release (Common)
90
Gooseberries (Gooseberries, raw) 1 cup
15mg (4% DV)
Standard Release (Common)
91
Rhubarb (Rhubarb, raw) 1 cup, diced
14.6mg (3% DV)
Standard Release (Common)
92
Red And White Currants (Currants, red and white, raw) 1 cup
14.6mg (3% DV)
Standard Release (Common)
93
Sour Red Cherries (Cherries, sour, red, raw) 1 cup, without pits
14mg (3% DV)
Standard Release (Common)
94
Frozen Sour Red Cherries (Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
14mg (3% DV)
Standard Release (Common)
95
Yellow Peaches (Peaches, yellow, raw) 1 cup slices
13.9mg (3% DV)
Standard Release (Common)
96
Medjool Dates (Dates, medjool) 1 date, pitted
13mg (3% DV)
Standard Release (Common)
97
Nectarines (Nectarines, raw) 1 cup slices
12.9mg (3% DV)
Standard Release (Common)
98
Prunes (Dried Plums) (Plums, dried (prunes), uncooked) 3 prunes
12.3mg (3% DV)
Standard Release (Common)
99
Dried Peaches (Peaches, dried, sulfured, uncooked) 1 oz (about 2 halves)
11.9mg (3% DV)
Standard Release (Common)
100
Plums (Plums, raw) 1 cup, sliced
11.6mg (3% DV)
Standard Release (Common)
101
Pomelo (Pummelo) (Pummelo, raw) 1 cup, sections
11.4mg (3% DV)
Standard Release (Common)
102
Figs (Figs, raw) 1 large (2-1/2 inch dia)
10.9mg (3% DV)
Standard Release (Common)
103
Starfruit (Carambola) (Carambola, (starfruit), raw) 1 cup, sliced
10.8mg (3% DV)
Standard Release (Common)
104
Pears Canned In Syrup (Pears, canned, extra heavy syrup pack, solids and liquids) 1 cup, halves
10.6mg (3% DV)
Standard Release (Common)
105
Red Delicious Apples (Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
10.6mg (3% DV)
Standard Release (Common)
106
Red Or Green Grapes (European) (Grapes, red or green (European type, such as Thompson seedless), raw) 1 cup
10.6mg (3% DV)
Standard Release (Common)
107
Zante Currants (Currants, zante, dried) 1 oz handful
10.2mg (2% DV)
Standard Release (Common)
108
Jujube (Jujube, raw) 100 grams
10mg (2% DV)
Standard Release (Common)
109
Golden Seedless Raisins (Raisins, golden, seedless) 1 oz handful
9.9mg (2% DV)
Standard Release (Common)
110
Bosc Pear (Pears, raw, bosc (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
9.8mg (2% DV)
Standard Release (Common)
111
Green Anjou Pear (Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
9.8mg (2% DV)
Standard Release (Common)
112
Wild Blueberries (Frozen) (Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program)) 1 cup, frozen
9.8mg (2% DV)
Standard Release (Common)
113
Pears (Pears, raw) 1 cup, slices
9.8mg (2% DV)
Standard Release (Common)
114
Asian Pears (Pears, asian, raw) 1 fruit 2-1/4 inch high x 2-1/2 inch dia
9.8mg (2% DV)
Standard Release (Common)
115
Fuji Apples (Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
9.6mg (2% DV)
Standard Release (Common)
116
Dried Pears (Pears, dried, sulfured, uncooked) 1 oz (2 halves)
9.4mg (2% DV)
Standard Release (Common)
117
Raisins (Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)) 50 raisins
9.4mg (2% DV)
Standard Release (Common)
118
Dried Apricots (Apricots, dried, sulfured, uncooked) 1 oz handful
9.1mg (2% DV)
Standard Release (Common)
119
Dates (Deglet Noor) (Dates, deglet noor) 3 dates
9mg (2% DV)
Standard Release (Common)
120
Blueberries (Blueberries, raw) 1 cup
8.9mg (2% DV)
Standard Release (Common)
121
Red Anjou Pears (Pears, raw, red anjou) 1 small
8.8mg (2% DV)
Standard Release (Common)
122
Gala Apples (Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
8.6mg (2% DV)
Standard Release (Common)
123
Golden Delicious Apples (Apples, raw, golden delicious, with skin) 1 medium
8.5mg (2% DV)
Standard Release (Common)
124
Bartlett Pears (Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
8.4mg (2% DV)
Standard Release (Common)
125
Oheloberries (Oheloberries, raw) 1 cup
8.4mg (2% DV)
Standard Release (Common)
126
Muscadine Grapes (Grapes, muscadine, raw) 10 grapes
8.4mg (2% DV)
Standard Release (Common)
127
Granny Smith Apples (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
8.4mg (2% DV)
Standard Release (Common)
128
Blueberries (Frozen) (Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
7.8mg (2% DV)
Standard Release (Common)
129
Crabapples (Crabapples, raw) 1 cup slices
7.7mg (2% DV)
Standard Release (Common)
130
Clementines (Clementines, raw) 1 fruit
7.4mg (2% DV)
Standard Release (Common)
131
Quinces (Quinces, raw) 1 fruit without refuse
7.4mg (2% DV)
Standard Release (Common)
132
Elderberries (Elderberries, raw) 1 cup
7.3mg (2% DV)
Standard Release (Common)
133
Dried Blueberries (Sweetened) (Blueberries, dried, sweetened) 1/4 cup
7.2mg (2% DV)
Standard Release (Common)
134
Cranberries (Cranberries, raw) 1 cup, chopped
6.6mg (2% DV)
Standard Release (Common)
135
Apples (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 1 cup, quartered or chopped
6.3mg (1% DV)
Standard Release (Common)
136
Rose Apples (Rose-apples, raw) 100 grams
5mg (1% DV)
Standard Release (Common)
137
Grapes (Grapes, american type (slip skin), raw) 1 cup
4.6mg (1% DV)
Standard Release (Common)
138
Dried Apples (Apples, dried, sulfured, uncooked) 1 oz (5 rings)
4.5mg (1% DV)
Standard Release (Common)
139
Apples (Without Skin) (Apples, raw, without skin) 1 cup slices
4.4mg (1% DV)
Standard Release (Common)
140
Limes (Limes, raw) 1 fruit (2 inch dia)
4mg (1% DV)
Standard Release (Common)
141
Kumquats (Kumquats, raw) 1 fruit without refuse
3.8mg (1% DV)
Standard Release (Common)
142
Green Olives (Olives, pickled, canned or bottled, green) 5 olives
1.7mg (0% DV)
Standard Release (Common)
143
Dried Cranberries (Sweetened) (Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program)) 1/4 cup
1.6mg (0% DV)
Standard Release (Common)
144
Dried Lychees (Litchis, Li Zhi) (Litchis, dried) 1 fruit
1.1mg (0% DV)
Standard Release (Common)
145
Dried Longans (Longans, dried) 1 fruit
0.8mg (0% DV)
Standard Release (Common)
146
Jumbo Olives (Olives, ripe, canned (jumbo-super colossal)) 1 super colossal
0.6mg (0% DV)
Standard Release (Common)
147
Olives (Olives, ripe, canned (small-extra large)) 3 olives
0.5mg (0% DV)
Standard Release (Common)
148
Longans (Dragon's Eye) (Longans, raw) 1 fruit without refuse
0.3mg (0% DV)
Standard Release (Common)