Prickly PearsRaw Prickly Pears12206.20.820.282.270117NANANANA448.91037
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA2919658
RoselleRaw Roselle10206.53NANANA0115NANANANANA9.8520
KiwanoHorned melon113614.3NANANANA86NANANANANA20.2455
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.617367
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.2315
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.5264
PapayasRaw Papayas11633.020.940.550.1301269143.447.6019.85.47244
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.3233
BlackberriesRaw Blackberries11635.70.161.12.16011256.728270.8161.616233
RaspberriesRaw Raspberries9626.250.181.22.4011542.522.6181.9262.511.5212
MulberriesRaw Mulberries11634.530.310.0122.4011494NANANA19.816.7209
StrawberriesRaw Strawberries15634.70.2311.4012076.438317.3431.310.5203
Casaba MelonsRaw Casaba Melons17861.80.450.390.30118102NANANA1620196
TamarindsRaw Tamarinds2091.260.5700.12013181NANANA10.75.86192
Black CurrantsRaw European Black Currants7943.250.270.570.850122NANANANANA11190
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.38188
Cantaloupe MelonsRaw Cantaloupe Melons14712.80.750.680.51012011627.522.66413.212.4176
WatermelonRaw Watermelon16672.50.2700.8301261035626.3206.6710167
GuavasRaw Common Guavas735720.822.1010565.6NANANA39.718.8162
CarambolaRaw StarFruit16135.320.310.442.53010964NANANA4516.8161
Lemon PeelRaw Lemon Peel10643.20.410.280.67017044.4NANANA11316160
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.3159
SoursopRaw Soursop7582.270.3900.520128103NANANA257.58159
Mammy-appleRaw Mammy-apple9804.91.3300.770123NANANANA29.44.9157
JackfruitRaw Jackfruit5263.371.030.420.079012210048.4502.27.99.05153
BananasRaw Bananas5621.850.630.150.26012868.727.22813.414.66.12152
Passion-fruit, PurpleRaw Passion-fruit, Purple5153.60.30.0052.1012157.7NANANA53.611.3149
Yellow PlantainsRaw Yellow Plantains4101.43000013171.835.435.60.746.975.33148
RowalRaw Rowal45091.1NANANA10863.52.254.9556.32810.4144
KumquatsRaw Kumquats7046.060.730.330.87011266NANANA45.813.2141
Green KiwifruitRaw Green Kiwifruit8204.260.240.342012073.735.733.71.2324.69.34139
Honeydew MelonsRaw Honeydew Melons13891.940.530.460.3601261134137.234.4117.5139
LoquatsRaw Loquats10642.130.430.140.820129NANANANA184.57138
LemonRaw Lemons Without Peel17245.170.670.451.1016143NANANA48.319138
White GrapefruitRaw White Grapefruit15151.50.210.0760.290127111NANANA16.710.5136
Green PlantainsRaw Green Plantains3290.230.40.020.082NA1217.533.363.60.597.244.1135
Traditional PineappleTraditional Raw Pineapple11111.44NANANANA1319221.619.651NA6.1133
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.7212130
CarissaRaw Carissa80610.5NANANA0110NANANANANA4.03129
GrapefruitRaw Grapefruit15631.560.220.0780.30126109NANANA179.84125
Java-plumRaw Java-plum8331.9NANANA0130NANANANANA6125
Strawberry GuavasRaw Strawberry Guavas7254.351.250.511.30126NANANANA394.2123
Muscadine GrapesRaw Muscadine Grapes8774.12NANANANA122NA34.432534.27.1123
BreadfruitRaw Breadfruit4851.10.230.0870.23013253.4NANANA23.85.2121
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.6121
PineappleRaw Pineapple10001.20.090.170.230131992117.360145.4120
Extra Sweet PineappleRaw Extra Sweet Pineapple9801.08NANANANA1321012116.763.413.75.2118
Red CurrantsRaw Red And White Currants8931.80.150.310.4701236631.528.85.4538.412.5116
Peaches, YellowRaw Yellow Peaches12823.20.240.0261.08012210819.6256119.211.7115
FigsRaw Figs6762.030.4100.970130110NANANA19.65.07115
GooseberriesRaw Gooseberries11366.60.430.523.080116NANANANA4910114
Orange PeelRaw Orange Peel5151.030.120.0570.150129NANANANA54.67.73113
CherimoyaRaw Cherimoya6674.531.551.060.19011885.84239.54.42010.5113
TangerinesRaw Tangerines9432.920.370.170.45012610022.62057177.64113
Navel OrangesRaw Navel Oranges10201.530.170.0920.23012886.7232043.722.49.3112
Sugar-applesRaw Sugar-apples5321.540.2600.210126NANANANA23.411112
Oranges with Peel Raw Oranges with Peel 7942.40.280.130.350123NANANANA35.710.3111
Florida OrangesRaw Florida Oranges10872.30.270.120.34012599NANANA267.6109
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.4618108
Pink GrapefruitRaw Pink and Red Grapefruit11901.670.250.0950.35012782211941.8199.17107
ClementinesRaw Clementines10641.6NANANANA1289817.41763.4189.04106
OrangesRaw Oranges10641.280.160.0740.19012599NANANA25.510106
ApricotsRaw Apricots10424.060.2800.80116969.824.7612114.6104
NectarinesRaw Nectarines11363.640.280.0231.26012089.715.61855.319.312102
DurianRaw or Frozen Durian34018NANANA092NANANANA135102
Valencia OrangesRaw Valencia Oranges10203.060.360.160.450121NANANANA25.510.6102
LimesRaw Limes16673.330.370.320.6017628NANANA46.711.7100
Medjool DatesDates, medjool1810.27NANANANA13512057.8610.96123.2797
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit7942.220.520.340.4801259846429.7118.195
Asian PearsRaw Asian Pears11902.740.140.0120.64012784NANANA435.9595
AvocadosRaw Avocados313466.640.395.23026.72.060.381.160.19216.2591
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.591
Red Sour CherriesRaw Red Sour Cherries100030.680.440.460122853541.88161090
Custard-appleRaw Custard-apple4952.971.14NANA0125NANANANA128.489
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.6487.6
Sweet CherriesRaw Sweet Cherries7941.60.30.210.21012710242.652.31.216.78.487.3
LongansRaw Longans8330.83NANANA0126NANANANA9.171183.3
MangosRaw Mangos8333.170.770.430.1601251143916.85813.36.8383.3
Coconut MilkRaw Coconut Milk217524600.570127.26NANANA4.84.9880.4
PummeloRaw Pummelo13160.53NANANA0127NANANANA131079
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.1676.5
Deglet Noor DatesDates, deglet noor1770.690.0570.0050.028013311234.835.342144.3476.2
PlumsRaw Plums10873.040.1800.48012410833.4551715.27.676
LitchisRaw Litchis7583.330.750.490.510125115NANANA9.856.375.8
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.775
FeijoaRaw Feijoa8203.440.850.240.88012567.224192452.55.873.8
PomegranatesRaw Pomegranates6027.050.7200.48011382.3NANANA241072.3
SapodillaRaw Sapodilla6026.631.1700.0660120NANANANA322.6572.3
QuincesRaw Quinces8770.880.08800.430134NANANANA16.73.570
CranberriesRaw Cranberries10871.40.0870.240.36013046.47.337.41.7439565.2
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.1464.3
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.1464.3
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.1464.3
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.1464.3
JujubeRaw Jujube6331.27NANANA0128NANANANANA7.663.3
PearsRaw Pears8771.230.190.0090.82013485.556.3236.23273.1661.4
Red Anjou PearsRaw Red Anjou Pears8061.13NANANANA1207752.3222.1242.6656.5
Green Anjou PearsRaw Green Anjou Pears7580.76NANANANA12073.74625.22.523.53.3353
BlueberriesRaw Blueberries8772.90.250.510.77012787.443.6430.96216.552.6
Macronutrients in Top 100 Fresh Fruits & Nuts with the highest Magnesium content per 500 kcal
In the above table you can find and compare the amount of macronutrients in fresh fruits & nuts , sorted by most amount of Magnesium per 500 calories.
Top 5 fresh fruits & nuts with most amount of magnesium per 500 calories are:
- Raw Prickly Pears
- Coconut Water (liquid From Coconuts)
- Raw Roselle
- Horned melon
- Flaxseed