Foods high in magnesium

Raw prickly pears tops the list with 127 mg per serving. The Daily Value for magnesium is 420 mg. Ranked from 12,427 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Raw prickly pearsFruits and Fruit Juices · 1 cup (149 g)127 mg30% DV
  2. 2Tamarinds, rawFruits and Fruit Juices · 1 cup, pulp (120 g)110 mg26% DV
  3. 3Green plantains, rawFruits and Fruit Juices · 1 plantain (267 g)109 mg26% DV
  4. 4Dried figsFruits and Fruit Juices · 1 cup (149 g)101 mg24% DV
  5. 5Yellow plantains, rawFruits and Fruit Juices · 1 plantain (270 g)97.2 mg23% DV
  6. 6Horned melonFruits and Fruit Juices · 1 cup (233 g)93.2 mg22% DV
  7. 7Frozen orange juice concentrate, unsweetenedFruits and Fruit Juices · 1 cup (262 g)91.7 mg22% DV
  8. 8Frozen orange juice concentrate, unsweetened, added calciumFruits and Fruit Juices · 1 cup (262 g)91.7 mg22% DV
  9. 9Grapefruit juice, white, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices · 1 can (6 fl oz) (207 g)78.7 mg19% DV
  10. 10Yellow plantains, friedFruits and Fruit Juices · 1 cup (169 g)76 mg18% DV
  11. 11Frozen pineapple juice concentrate, unsweetenedFruits and Fruit Juices · 1 can (6 fl oz) (216 g)75.6 mg18% DV
  12. 12Dried figs, stewedFruits and Fruit Juices · 1 cup (259 g)75.1 mg18% DV
  13. 13Durian, raw or frozenFruits and Fruit Juices · 1 cup, chopped or diced (243 g)72.9 mg17% DV
  14. 14Purple passion fruit, rawFruits and Fruit Juices · 1 cup (236 g)68.4 mg16% DV
  15. 15Green plantains, friedFruits and Fruit Juices · 1 cup (118 g)68.4 mg16% DV
  16. 16Dried peaches, sulfured, uncookedFruits and Fruit Juices · 1 cup, halves (160 g)67.2 mg16% DV
  17. 17Dried pears, sulfured, uncookedFruits and Fruit Juices · 1 cup, halves (180 g)59.4 mg14% DV
  18. 18Dark seedless raisinsFruits and Fruit Juices · 1 cup, packed (165 g)59.4 mg14% DV
  19. 19Avocados, rawFruits and Fruit Juices · 1 avocado, NS as to Florida or California (201 g)58.3 mg14% DV
  20. 20Golden raisinsFruits and Fruit Juices · 1 cup, packed (165 g)57.8 mg14% DV
  21. 21Yellow plantains, bakedFruits and Fruit Juices · 1 cup (139 g)57 mg14% DV
  22. 22Breadfruit, rawFruits and Fruit Juices · 1 cup (220 g)55 mg13% DV
  23. 23Canned blackberry juiceFruits and Fruit Juices · 1 cup (250 g)52.5 mg13% DV
  24. 24Sugar-apples, rawFruits and Fruit Juices · 1 cup, pulp (250 g)52.5 mg13% DV
  25. 25Dried currantsFruits and Fruit Juices · 1 cup (144 g)51.8 mg12% DV
  26. 26Seeded raisinsFruits and Fruit Juices · 1 cup, packed (165 g)49.5 mg12% DV
  27. 27Jackfruit, rawFruits and Fruit Juices · 1 cup, sliced (165 g)47.9 mg11% DV
  28. 28Soursop, rawFruits and Fruit Juices · 1 cup, pulp (225 g)47.3 mg11% DV
  29. 29Canned pineapple, water packFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (246 g)44.3 mg11% DV
  30. 30Blackberries, canned, heavy syrupFruits and Fruit Juices · 1 cup (256 g)43.5 mg10% DV
  31. 31Dried pears, stewed, with added sugarFruits and Fruit Juices · 1 cup, halves (280 g)42 mg10% DV
  32. 32Purple passion fruit juice, rawFruits and Fruit Juices · 1 cup (247 g)42 mg10% DV
  33. 33Yellow passion fruit juice, rawFruits and Fruit Juices · 1 cup (247 g)42 mg10% DV
  34. 34Dried sulfured apricots, uncookedFruits and Fruit Juices · 1 cup, halves (130 g)41.6 mg10% DV
  35. 35Raw strawberry guavasFruits and Fruit Juices · 1 cup (244 g)41.5 mg10% DV
  36. 36Pears, dried, sulfured, stewed, without added sugarFruits and Fruit Juices · 1 cup, halves (255 g)40.8 mg10% DV
  37. 37Canned pineapple, heavy syrupFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (254 g)40.6 mg10% DV
  38. 38Dried sulfured apricots, stewed, with added sugarFruits and Fruit Juices · 1 cup, halves (270 g)40.5 mg10% DV
  39. 39Canned pineapple, light syrupFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (252 g)40.3 mg10% DV
  40. 40Canned pineapple, extra heavy syrupFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (260 g)39 mg9% DV
  41. 41Green plantains, boiledFruits and Fruit Juices · 1 cup (137 g)38.4 mg9% DV
  42. 42Rowal, rawFruits and Fruit Juices · 0.5 cup (114 g)36.5 mg9% DV
  43. 43Raw common guavasFruits and Fruit Juices · 1 cup (165 g)36.3 mg9% DV
  44. 44Apple juice, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices · 1 can (6 fl oz) (211 g)35.9 mg9% DV
  45. 45Frozen unsweetened apple juice concentrate, undilutedFruits and Fruit Juices · 1 can (6 fl oz) (211 g)35.9 mg9% DV
  46. 46Canned prune juiceFruits and Fruit Juices · 1 cup (256 g)35.8 mg9% DV
  47. 47Prunes, canned, heavy syrupFruits and Fruit Juices · 1 cup (234 g)35.1 mg8% DV
  48. 48Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume waterFruits and Fruit Juices · 1 cup (250 g)35 mg8% DV
  49. 49Canned pineapple, juice packFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (249 g)34.9 mg8% DV
  50. 50Bolthouse Farms Green Goodness smoothieFruits and Fruit Juices · 1 cup (230 g)34.5 mg8% DV
  51. 51Pomegranates, rawFruits and Fruit Juices · 1 pomegranate (4" dia) (282 g)33.8 mg8% DV
  52. 52Peaches, dried, sulfured, stewed, without added sugarFruits and Fruit Juices · 1 cup (258 g)33.5 mg8% DV
  53. 53Canned tropical fruit salad, heavy syrupFruits and Fruit Juices · 1 cup (257 g)33.4 mg8% DV
  54. 54Blackberries, frozen, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (151 g)33.2 mg8% DV
  55. 55Odwalla Strawberry Banana smoothieFruits and Fruit Juices · 1 cup (233 g)32.6 mg8% DV
  56. 56Frozen sweetened red raspberriesFruits and Fruit Juices · 1 cup, thawed (250 g)32.5 mg8% DV
  57. 57Dried peaches, stewed, with sugarFruits and Fruit Juices · 1 cup (270 g)32.4 mg8% DV
  58. 58Bananas, ripe and slightly ripe, rawFruits and Fruit Juices · 1 Banana Peeled (115 g)32.2 mg8% DV
  59. 59Red raspberries, frozen, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (140 g)32.2 mg8% DV
  60. 60Naked Juice Strawberry Banana smoothieFruits and Fruit Juices · 1 cup (228 g)31.9 mg8% DV
  61. 61Bananas, rawFruits and Fruit Juices · 1 medium (7" to 7-7/8" long) (118 g)31.9 mg8% DV
  62. 62Frozen loganberriesFruits and Fruit Juices · 1 cup, unthawed (147 g)30.9 mg7% DV
  63. 63Canned red raspberries, heavy syrupFruits and Fruit Juices · 1 cup (256 g)30.7 mg7% DV
  64. 64Papayas, rawFruits and Fruit Juices · 1 cup 1" pieces (145 g)30.4 mg7% DV
  65. 65Bolthouse Farms Strawberry Banana smoothieFruits and Fruit Juices · 1 cup (233 g)30.3 mg7% DV
  66. 66Sweet cherries, canned in juiceFruits and Fruit Juices · 1 cup, pitted (250 g)30 mg7% DV
  67. 67Pineapple juice, canned, unsweetenedFruits and Fruit Juices · 1 cup (250 g)30 mg7% DV
  68. 68Canned pineapple juice, unsweetened, no ascorbic acidFruits and Fruit Juices · 1 cup (250 g)30 mg7% DV
  69. 69Pink grapefruit juice, rawFruits and Fruit Juices · 1 cup (247 g)29.6 mg7% DV
  70. 70Raw white grapefruit juiceFruits and Fruit Juices · 1 cup (247 g)29.6 mg7% DV
  71. 71Tart cherry juiceFruits and Fruit Juices · 1 cup (269 g)29.6 mg7% DV
  72. 72Roselle, rawFruits and Fruit Juices · 1 cup, without refuse (57 g)29.1 mg7% DV
  73. 73Acerola juice, rawFruits and Fruit Juices · 1 cup (242 g)29 mg7% DV
  74. 74Blackberries, rawFruits and Fruit Juices · 1 cup (144 g)28.8 mg7% DV
  75. 75Rhubarb, frozen, cooked, with sugarFruits and Fruit Juices · 1 cup (240 g)28.8 mg7% DV
  76. 76Canned boysenberries, heavy syrupFruits and Fruit Juices · 1 cup (256 g)28.2 mg7% DV
  77. 77Watermelon, rawFruits and Fruit Juices · 1 NLEA serving (280 g)28 mg7% DV
  78. 78Apricots, dried, sulfured, stewed, without added sugarFruits and Fruit Juices · 1 cup, halves (250 g)27.5 mg7% DV
  79. 79Naked Juice Green Machine smoothieFruits and Fruit Juices · 1 cup (275 g)27.5 mg7% DV
  80. 80Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and EFruits and Fruit Juices · 1 cup (250 g)27.5 mg7% DV
  81. 81Canned grapefruit sections, juice packFruits and Fruit Juices · 1 cup (249 g)27.4 mg7% DV
  82. 82Chilled orange juice, from concentrateFruits and Fruit Juices · 1 cup (249 g)27.4 mg7% DV
  83. 83Chilled orange juice, from concentrate, added calciumFruits and Fruit Juices · 1 cup (249 g)27.4 mg7% DV
  84. 84Orange juice, chilled, includes from concentrate, with added calcium and vitamin DFruits and Fruit Juices · 1 cup (249 g)27.4 mg7% DV
  85. 85Orange juice, chilled, from concentrate, fortifiedFruits and Fruit Juices · 1 cup (249 g)27.4 mg7% DV
  86. 86Canned mandarin oranges in juiceFruits and Fruit Juices · 1 cup (249 g)27.4 mg7% DV
  87. 87Abiyuch, rawFruits and Fruit Juices · 0.5 cup (114 g)27.4 mg7% DV
  88. 88Orange juice, rawFruits and Fruit Juices · 1 cup (248 g)27.3 mg6% DV
  89. 89Cherimoya, rawFruits and Fruit Juices · 1 cup, pieces (160 g)27.2 mg6% DV
  90. 90Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume waterFruits and Fruit Juices · 1 cup (247 g)27.2 mg6% DV
  91. 91Canned pineapple, juice pack, drainedFruits and Fruit Juices · 1 cup, chunks (181 g)27.1 mg6% DV
  92. 92Raspberries, rawFruits and Fruit Juices · 1 cup (123 g)27.1 mg6% DV
  93. 93European black currants, rawFruits and Fruit Juices · 1 cup (112 g)26.9 mg6% DV
  94. 94Canned figs, extra heavy syrup, solids and liquidsFruits and Fruit Juices · 1 cup (261 g)26.1 mg6% DV
  95. 95Canned mangosteen in syrupFruits and Fruit Juices · 1 cup, drained (196 g)25.5 mg6% DV
  96. 96Canned grapefruit sections, light syrupFruits and Fruit Juices · 1 cup (254 g)25.4 mg6% DV
  97. 97Grape juice, canned or bottled, unsweetened, with added ascorbic acidFruits and Fruit Juices · 1 cup (253 g)25.3 mg6% DV
  98. 98Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calciumFruits and Fruit Juices · 1 cup (253 g)25.3 mg6% DV
  99. 99Grape juice, canned or bottled, unsweetened, without added ascorbic acidFruits and Fruit Juices · 1 cup (253 g)25.3 mg6% DV
  100. 100Mulberries, rawFruits and Fruit Juices · 1 cup (140 g)25.2 mg6% DV

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.