Spices

Fruits

Vegetables

Nuts

Legumes

Cereals

FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.3392

Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.2292

AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.521270

HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.715163

WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.2158

Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.9130

PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.17121

Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.620121

TamarindsRaw Tamarinds2390.60.2700.059062.538.8NANANA5.12.892

Prickly PearsRaw Prickly Pears410.510.0670.0230.1909.57NANANANA3.60.7385

Chinese ChestnutsRaw Chinese Chestnuts2241.10.160.0280.26049NANANANANA4.284

Lotus SeedsRaw Lotus Seeds890.530.0880.0270.29017.3NANANANANA4.1356

Medjool DatesDates, medjool2770.15NANANANA7566.53233.70.536.71.854

RoselleRaw Roselle490.64NANANA011.3NANANANANA0.9651

Japanese ChestnutsRaw Japanese Chestnuts1540.530.0780.0130.12035NANANANANA2.2549

Deglet Noor DatesDates, deglet noor2820.390.0320.0030.01607563.419.6202482.4543

Green PlantainsRaw Green Plantains1520.070.120.0060.025NA36.72.31.021.10.182.21.2541

KiwanoHorned melon441.26NANANANA7.56NANANANANA1.7840

Coconut MilkRaw Coconut Milk230242100.2605.543.34NANANA2.22.337

Yellow PlantainsRaw Yellow Plantains1220.3500003217.58.648.70.181.71.336

Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2132.260.430.0950.8045.5NANANANA8.12.4232

CoconutRaw Coconut Meat35433.529.700.37015.26.23NANANA93.3332

RowalRaw Rowal11120.25NANANA24140.51.112.56.22.332

DurianRaw or Frozen Durian1475.33NANANA027NANANANA3.81.4730

Peeled European ChestnutsPeeled Raw European Chestnuts1961.250.240.0530.44044NANANANANA1.6330

AvocadosRaw Avocados16014.72.130.131.6708.530.660.120.370.066.7229

JackfruitRaw Jackfruit950.640.20.0790.015023.3199.29.50.421.51.7229

Passion-fruit, PurpleRaw Passion-fruit, Purple970.70.0590.0010.41023.411NANANA10.42.229

BananasRaw Bananas890.330.110.0270.04602312.24.8552.42.61.127

BreadfruitRaw Breadfruit1030.230.0480.0180.04802711NANANA4.91.0725

Coconut WaterCoconut Water (liquid From Coconuts)190.20.1800.00203.72.6NANANA1.10.7225

Black CurrantsRaw European Black Currants630.410.0340.0720.11015.4NANANANANA1.424

GuavasRaw Common Guavas680.950.270.110.29014.38.9NANANA5.42.5522

Orange PeelRaw Orange Peel970.20.0240.0110.029025NANANANA10.61.522

RaspberriesRaw Raspberries520.650.0190.130.250124.42.351.860.26.51.222

PapayasRaw Papayas430.260.0810.0470.0110117.823.734.101.70.4721

SoursopRaw Soursop660.30.05100.06901713.5NANANA3.3121

Sugar-applesRaw Sugar-apples940.290.04800.04023.6NANANANA4.42.0621

BlackberriesRaw Blackberries430.490.0140.0940.1909.64.882.42.30.075.31.420

KumquatsRaw Kumquats710.860.10.0470.120169.36NANANA6.51.8820

Custard-appleRaw Custard-apple1010.60.23NANA025NANANANA2.41.718

MulberriesRaw Mulberries430.390.0270.0010.2109.88.1NANANA1.71.4418

CherimoyaRaw Cherimoya750.680.230.160.028017.7136.35.930.6631.5717

FigsRaw Figs740.30.0600.1401916.3NANANA2.90.7517

Strawberry GuavasRaw Strawberry Guavas690.60.170.0710.18017.4NANANANA5.40.5817

Green KiwifruitRaw Green Kiwifruit610.520.0290.0420.25014.794.354.10.1531.1417

CarissaRaw Carissa621.3NANANA013.6NANANANANA0.516

Mammy-appleRaw Mammy-apple510.50.1400.079012.5NANANANA30.516

Java-plumRaw Java-plum600.23NANANA015.6NANANANANA0.7215

Lemon PeelRaw Lemon Peel470.30.0390.0260.0630164.17NANANA10.61.515

Muscadine GrapesRaw Muscadine Grapes570.47NANANANA14NA3.923.670.573.90.8114

Oranges with Peel Raw Oranges with Peel 630.30.0350.0160.044015.5NANANANA4.51.314

Red CurrantsRaw Red And White Currants560.20.0170.0350.0530147.373.533.220.614.31.413

LoquatsRaw Loquats470.20.040.0130.077012NANANANA1.70.4313

StrawberriesRaw Strawberries320.30.0150.0650.0907.684.92.4420.4720.6713

ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit630.280.0650.0430.06015.812.35.85.31.221.41.0212

Cantaloupe MelonsRaw Cantaloupe Melons340.190.0510.0460.03508.167.861.871.544.350.90.8412

PineappleRaw Pineapple500.120.0090.0170.0230139.852.121.7361.40.5412

Extra Sweet PineappleRaw Extra Sweet Pineapple510.11NANANANA13.510.32.151.76.471.40.5312

Traditional PineappleTraditional Raw Pineapple450.13NANANANA128.31.941.764.6NA0.5512

PomegranatesRaw Pomegranates831.170.1200.079018.713.7NANANA41.6712

SapodillaRaw Sapodilla831.10.1900.011020NANANANA5.30.4412

TangerinesRaw Tangerines530.310.0390.0180.048013.310.62.42.136.051.80.8112

Sweet CherriesRaw Sweet Cherries630.20.0380.0260.027016135.376.60.152.11.0611

Casaba MelonsRaw Casaba Melons280.10.0250.0220.01706.65.7NANANA0.91.111

Navel OrangesRaw Navel Oranges490.150.0170.0090.023012.58.52.251.974.32.20.9111

Mamey SapoteRaw Mamey Sapote1240.460.170.0820.011032207.6684.15.41.4511

ApricotsRaw Apricots480.390.02700.0770119.240.942.375.8721.410

CarambolaRaw StarFruit310.330.0190.0270.1606.733.98NANANA2.81.0410

ClementinesRaw Clementines470.15NANANANA129.21.641.65.961.70.8510

GooseberriesRaw Gooseberries440.580.0380.0460.27010NANANANA4.30.8810

JujubeRaw Jujube790.2NANANA020.2NANANANANA1.210

LitchisRaw Litchis660.440.0990.0650.067016.515.2NANANA1.30.8310

LongansRaw Longans600.1NANANA015NANANANA1.11.310

MangosRaw Mangos600.380.0920.0510.01901513.74.6826.971.60.8210

Honeydew MelonsRaw Honeydew Melons360.140.0380.0330.02609.18.12.962.682.480.80.5410

OrangesRaw Oranges470.120.0150.0070.018011.89.35NANANA2.40.9410

Valencia OrangesRaw Valencia Oranges490.30.0350.0160.044012NANANANA2.51.0410

Florida OrangesRaw Florida Oranges460.210.0250.0110.031011.59.14NANANA2.40.710

WatermelonRaw Watermelon300.150.01600.0507.556.23.361.581.20.40.6110

Red Sour CherriesRaw Red Sour Cherries500.30.0680.0440.0460128.53.54.180.81.619

FeijoaRaw Feijoa610.420.10.0290.11015.28.22.952.322.936.40.719

Pink GrapefruitRaw Pink and Red Grapefruit420.140.0210.0080.029010.76.91.771.63.51.60.779

White GrapefruitRaw White Grapefruit330.10.0140.0050.01908.47.3NANANA1.10.699

NectarinesRaw Nectarines440.320.0250.0020.11010.67.91.371.574.871.71.069

Peaches, YellowRaw Yellow Peaches390.250.0190.0020.08409.548.41.531.954.761.50.919

Japanese PersimmonsRaw Japanese Persimmons700.190.020.0040.039018.612.55.565.441.543.60.589

GrapefruitRaw Grapefruit320.10.0140.0050.01908.17NANANA1.10.638

LemonRaw Lemons Without Peel290.30.0390.0260.06309.32.5NANANA2.81.18

Asian PearsRaw Asian Pears420.230.0120.0010.054010.77.05NANANA3.60.58

QuincesRaw Quinces570.10.0100.049015.3NANANANA1.90.48

CrabapplesRaw Crabapples760.30.0480.0150.073020NANANANANA0.47

Red Or Green GrapesRaw Red Or Green Grapes690.160.0540.0110.03701815.58.137.20.150.90.727

PearsRaw Pears570.140.0220.0010.093015.29.756.42.60.713.10.367

Bosc PearsRaw Bosc Pears670.09NANANANA1610.25.642.482.13.10.367

Green Anjou PearsRaw Green Anjou Pears660.1NANANANA15.89.736.063.330.333.10.447

Red Anjou PearsRaw Red Anjou Pears620.14NANANANA159.546.52.740.2630.337

Macronutrients in Top 100 Fresh Fruits & Nuts with the highest Magnesium content per 100 g

In the above table you can find and compare the amount of macronutrients in fresh fruits & nuts , sorted by most amount of Magnesium per 100 grams.

Top 5 fresh fruits & nuts with most amount of magnesium per 100 grams are:

Flaxseed
Raw Cashew Nuts
Almonds
Hazelnuts
English Walnuts