Prickly PearsRaw Prickly Pears14.60.10.443.37NA0.44NA440102NANANA622
Coconut WaterCoconut Water (liquid From Coconuts)00.470.91.260.680.51NA47.4038000395
RoselleRaw Roselle85.70.0670.171.9NANANANA073.5NANANA312
KiwanoHorned melon47.70.170.13.851.250.43NA20.5NA36NANANA273
FlaxseedSeeds, flaxseed00.920.091.730.550.27194900.3400.172.4220
Lotus SeedsRaw Lotus Seeds3.370.580.131.450.770.57NA94000NANA189
Cashew NutsRaw Cashew Nuts00.230.0310.580.470.23NA13.600.2700.4918.5158
PapayasRaw Papayas3280.160.192.51.330.27NA258042502.118147
AlmondsNuts, almonds00.110.591.870.240.07129.522.800013.30140
BlackberriesRaw Blackberries76.70.140.184.51.930.21NA174014708.16138140
RaspberriesRaw Raspberries11.50.180.223.451.90.3219.812101510545127
MulberriesRaw Mulberries6.980.20.74.33NA0.35NA42025406.0754.4126
StrawberriesRaw Strawberries9.380.230.213.61.170.441.8225055102.720.6122
Casaba MelonsRaw Casaba Melons00.160.332.50.91.75NA85.7023400.5426.8118
TamarindsRaw Tamarinds2.50.540.192.430.180.083NA17.604.400.133.5115
Black CurrantsRaw European Black Currants570.240.241.431.90.31NANA0862NA4.76NA114
Chinese ChestnutsRaw Chinese Chestnuts13.40.210.241.070.740.55NA91048.20NANA113
Cantaloupe MelonsRaw Cantaloupe Melons14910.360.176.480.930.64NA185032400.4422106
WatermelonRaw Watermelon2800.330.211.782.20.45NA3008100.51100
GuavasRaw Common Guavas1370.30.184.820.49NA2160100703.2211.597
CarambolaRaw StarFruit290.140.153.553.80.16NA116033301.45097
Lemon PeelRaw Lemon Peel190.380.512.552.041.1NA83082301.6096
Japanese ChestnutsRaw Japanese Chestnuts3.90.670.322.920.40.55NA92051.20NANA95
SoursopRaw Soursop00.320.234.11.150.27NA63.609400.361.895
Mammy-appleRaw Mammy-apple70.60.120.242.350.610.59NA82.4082.4NANANA94
JackfruitRaw Jackfruit15.80.330.172.90.741.04NA75.8043.3NA1.07NA92
BananasRaw Bananas100.10.252.241.131.24067.4029.300.341.791
Passion-fruit, PurpleRaw Passion-fruit, Purple19800.44.64NA0.31NA43.309300.0622.1689.7
Yellow PlantainsRaw Yellow Plantains1380.150.191.650.740.6NA54045.2007188.5
RowalRaw Rowal51.4NANANANANANANANA69.7NANANA86.5
KumquatsRaw Kumquats63.40.160.381.80.880.15NA72018500.63084.5
Green KiwifruitRaw Green Kiwifruit19.70.130.121.680.90.31NA123045607.219883.6
Honeydew MelonsRaw Honeydew Melons250.320.13.51.30.73NA158015000.172483.3
LoquatsRaw Loquats4850.120.151.15NA0.64NA89.406.4NANANA83
LemonRaw Lemons Without Peel10.30.410.211.031.970.83NA114054801.55082.8
White GrapefruitRaw White Grapefruit180.340.182.452.570.39NA91030301.2082
Green PlantainsRaw Green PlantainsNA0.20.21.11.050.14NA55.3NA40NANANA81
Traditional PineappleTraditional Raw Pineapple200.520.193.131.30.71NA73.3NA1130NA4.6780
HazelnutsNuts, hazelnuts or filberts0.480.310.0540.860.440.27NA540307.186.878
CarissaRaw Carissa9.680.190.290.97NANANANA0184NANANA77.4
GrapefruitRaw Grapefruit4310.340.192.342.650.39NA94032301.2075
Java-plumRaw Java-plum00.030.061.3NA0.19NANA071.5NANANA75
Strawberry GuavasRaw Strawberry Guavas21.70.130.132.6NANANANA0161NANANA74
Muscadine GrapesRaw Muscadine Grapes15.8NA7.9NANANANA10.5NA34.2NANANA73.7
BreadfruitRaw Breadfruit00.320.0872.621.330.29NA40.8084.500.291.4673
WalnutsEnglish Walnuts0.460.160.0690.520.260.257.944500.600.321.2472.5
PineappleRaw Pineapple180.470.1931.280.67NA108028700.124.272
Extra Sweet PineappleRaw Extra Sweet Pineapple17.60.470.1931.280.67NA112NA33200.124.170.6
Red CurrantsRaw Red And White Currants10.70.210.270.540.340.38NA43022000.545969.6
Peaches, YellowRaw Yellow Peaches1230.180.246.21.180.19NA30.8050.805.62069.2
FigsRaw Figs28.40.240.21.621.20.46NA24.308.100.451969
GooseberriesRaw Gooseberries1020.270.22.051.950.55NA410189NA2.52NA68
Orange PeelRaw Orange Peel650.370.282.81.50.54NA930421NA0.77NA68
CherimoyaRaw Cherimoya00.40.522.581.381.03NA92050.4NA1.08NA68
TangerinesRaw Tangerines1920.330.22.131.220.44NA91015101.13068
Navel OrangesRaw Navel Oranges73.50.420.312.61.60.48NA208036200.92067.3
Sugar-applesRaw Sugar-apples00.350.362.80.720.64NA44.70116NANANA67
Oranges with Peel Raw Oranges with Peel 620.480.242.41.570.44NA1430338NANANA66.7
Florida OrangesRaw Florida Oranges71.70.650.262.61.630.33NA111029301.17065.2
Pistachio NutsRaw Pistachio Nuts140.470.0860.70.280.91NA27.30301.53NA65
Pink GrapefruitRaw Pink and Red Grapefruit4140.310.221.461.870.38NA93022300.93064.3
ClementinesRaw ClementinesNA0.550.194.060.960.48NA153NA31101.28064
OrangesRaw Oranges70.20.560.261.81.60.38NA191034001.15064
ApricotsRaw Apricots6000.190.253.751.50.34NA56.3062.505.5620.662.5
NectarinesRaw Nectarines1160.230.187.671.260.17NA3403705.251561.4
DurianRaw or Frozen Durian4.10.760.412.20.470.64NA73.5040.2NANANA61.2
Valencia OrangesRaw Valencia Oranges73.50.530.241.681.530.39NA23902970NANA61.2
LimesRaw Limes200.30.222.170.43NA80029102.2660
Medjool DatesDates, medjool7.60.0540.0651.740.870.27NA16.2NA00NA2.9258.5
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit4.7600.351.10.570.38NA1480.3876806.672957
Asian PearsRaw Asian Pears00.0640.0711.560.50.16NA5702700.863257
AvocadosRaw Avocados130.130.243.262.60.48NA152018.803.939.454.4
Macadamia NutsRaw Macadamia Nuts00.50.0681.030.320.11NA4.600.500.23NA54.3
Red Sour CherriesRaw Red Sour Cherries3840.180.242.40.860.26NA4806000.4212.654
Custard-appleRaw Custard-apple5.940.240.31.50.40.66NANA057NANANA53.5
PecansPecans nuts1.30.290.0560.510.370.0919.869.5500.4800.611.552.5
Sweet CherriesRaw Sweet Cherries14.30.130.160.730.950.23NA19033.300.331052.4
LongansRaw LongansNA0.160.71.5NANANANA0420NANANA50
MangosRaw Mangos2700.140.193.350.990.6NA215018204.52150
Coconut MilkRaw Coconut Milk00.03400.990.240.043NA2103.6500.20.1348.3
PummeloRaw Pummelo00.270.211.74NA0.28NANA0482NANANA47.4
Peeled European ChestnutsPeeled Raw European Chestnuts1.530.220.0241.70.730.54NA88.8061.50NANA46
Deglet Noor DatesDates, deglet noor00.0550.071.360.630.18NA20.200.4300.0532.8745.7
PlumsRaw Plums1110.180.172.70.880.19NA32.606201.741.745.7
LitchisRaw Litchis00.050.32.74NA0.45NA63.6032500.321.845.5
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1.40.340.241.660.720.53NA87.3060.60NANA45
FeijoaRaw Feijoa00.030.0891.451.150.33NA1130162NA0.7917.244.3
PomegranatesRaw Pomegranates00.240.191.061.360.27NA13703702.1759.343.4
SapodillaRaw Sapodilla1100.0720.720.910.13NA50.6053NANANA43.4
QuincesRaw Quinces10.50.110.161.050.430.21NA15.8079NANANA42
CranberriesRaw Cranberries19.60.0780.130.661.920.37NA6.5209108.632.639
Japanese PersimmonsRaw Japanese Persimmons3470.130.0860.43NA0.43NA34.303203.131138.6
Japanese PersimmonsRaw Japanese Persimmons3470.130.0860.43NA0.43NA34.303203.131138.6
Japanese PersimmonsRaw Japanese Persimmons3470.130.0860.43NA0.43NA34.303203.131138.6
Japanese PersimmonsRaw Japanese Persimmons3470.130.0860.43NA0.43NA34.303203.131138.6
JujubeRaw Jujube7.60.0760.153.4NA0.31NANA0262NANANA38
PearsRaw Pears5.260.0630.140.850.260.15NA37022.600.632337
Red Anjou PearsRaw Red Anjou Pears4.840.0580.140.780.260.19NA34NA25NA0.5823.734
Green Anjou PearsRaw Green Anjou Pears4.550.0450.10.690.20.12NA41NA20NA0.5519.532
BlueberriesRaw Blueberries15.80.190.222.20.650.271.5831.60510310231.6
Vitamins in Top 100 Fresh Fruits & Nuts with the highest Magnesium content per 300 kcal
In the above table you can find and compare the amount of vitamins in fresh fruits & nuts , sorted by most amount of Magnesium per 300 calories.
Top 5 fresh fruits & nuts with most amount of magnesium per 300 calories are:
- Raw Prickly Pears
- Coconut Water (liquid From Coconuts)
- Raw Roselle
- Horned melon
- Flaxseed