Best Magnesium-Rich Fruits and Vegetables


Magnesium is an essential mineral that plays a crucial role in over 300 biochemical reactions in the body, including muscle function, nerve transmission, blood sugar control, and bone health. While many people associate magnesium with leafy greens, there are a variety of fruits and vegetables that are excellent sources of this important nutrient.

Top Magnesium-Rich Fruits:

  • Avocados: One medium avocado provides about 58mg of magnesium, which is about 15% of the daily recommended intake.
  • Bananas: A medium banana contains about 32mg of magnesium, along with other essential nutrients like potassium and vitamin B6.
  • Figs: Dried figs are particularly rich in magnesium, with a 1/2 cup serving providing about 60mg.
  • Guava: This tropical fruit is a good source of magnesium, vitamin C, and fiber. One guava provides about 38mg of magnesium.
  • Kiwifruit: Kiwifruit is not only high in vitamin C but also a good source of magnesium, with one fruit providing about 17mg.

Top Magnesium-Rich Vegetables:

  • Spinach: One cup of cooked spinach provides a whopping 157mg of magnesium, making it one of the best vegetable sources of this mineral.
  • Swiss Chard: Similar to spinach, Swiss chard is a leafy green that is high in magnesium, with one cup providing about 150mg.
  • Black Beans: Legumes like black beans are excellent sources of both magnesium and fiber. One cup of cooked black beans provides about 120mg of magnesium.
  • Edamame: These immature soybeans are a good source of plant-based protein and magnesium, with one cup providing about 80mg.
  • Broccoli: This cruciferous vegetable is not only high in vitamin C and fiber but also a good source of magnesium, with one cup providing about 24mg.

Other Notable Sources:

  • Pumpkin Seeds: A 1/4 cup serving of pumpkin seeds provides about 150mg of magnesium, making them a great snack option.
  • Almonds: Almonds are a good source of magnesium, protein, and healthy fats. One ounce of almonds provides about 80mg of magnesium.
  • Dark Chocolate: Dark chocolate with at least 70% cocoa content is a surprisingly good source of magnesium, with one ounce providing about 65mg.


By incorporating a variety of these magnesium-rich fruits, vegetables, and other sources into your diet, you can ensure that you are meeting your daily magnesium needs and supporting your overall health and well-being. Remember, a balanced and varied diet is key to optimal health.