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10 Fruits & Vegetables High In Magnesium

What fruits and vegegetables are high in magnesium, a mineral that supports immune system and keeps the heart beat steady? Find out more in our interactive infographic.
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Magnesium Fruits & Vegs

Spinach / boiled, drained

Spinach
Magnesium per 100g:
87 mg
total
67% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
36% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
21% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
22% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
21% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
21% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
21% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
67% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
36% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
24% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
28% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
27% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
27% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
27% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Fruits & Vegs

Swiss chard / boiled, drained

Swiss chard
Magnesium per 100g:
86 mg
total
66% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
36% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
21% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
22% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
20% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
20% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
20% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
66% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
36% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
24% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
28% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
27% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
27% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
27% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Fruits & Vegs

Prickly pear / raw

Prickly pear
Magnesium per 100g:
85 mg
total
65% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
35% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
21% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
21% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
20% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
20% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
20% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
65% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
35% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
24% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
27% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
27% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
27% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
27% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Fruits & Vegs

Spinach / raw

Spinach
Magnesium per 100g:
79 mg
total
61% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
33% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
19% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
20% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
19% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
19% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
19% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
61% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
33% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
22% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
25% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Fruits & Vegs

Beet greens / raw

Beet greens
Magnesium per 100g:
70 mg
total
54% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
29% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
17% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
18% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
17% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
17% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
17% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
29% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
19% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
23% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
22% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
22% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
22% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Fruits & Vegs

Figs / dried, uncooked

Figs
Magnesium per 100g:
68 mg
total
52% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
28% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
17% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
17% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
16% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
16% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
16% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
52% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
28% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
19% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
22% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Fruits & Vegs

Prunes / dehydrated, uncooked

Prunes
Magnesium per 100g:
64 mg
total
49% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
27% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
16% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
16% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
15% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
15% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
15% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
49% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
27% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
18% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Fruits & Vegs

Apricots / dehydrated, uncooked

Apricots
Magnesium per 100g:
63 mg
total
48% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
15% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
16% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
15% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
15% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
15% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
48% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
18% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Fruits & Vegs

Plantains, green / fried

Plantains, green
Magnesium per 100g:
58 mg
total
45% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
24% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
14% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
15% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
14% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
14% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
14% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
45% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
24% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
16% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
19% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
18% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
18% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
18% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Fruits & Vegs

Dates, medjool

Dates, medjool
Magnesium per 100g:
54 mg
total
42% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
23% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
13% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
14% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
13% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
13% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
13% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
42% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
23% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
15% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
17% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
17% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
17% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
17% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
/

Recommended Dietary Allowance (RDA)

The average daily dietary nutrient intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 percent) healthy individuals in a particular life stage and gender group.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

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Choose age:

4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs