Prickly PearsRaw Prickly Pears24.40.170.735.6NA0.73NA730171NANANA1037
Coconut WaterCoconut Water (liquid From Coconuts)00.791.52.11.130.84NA79063000658
RoselleRaw Roselle1430.110.293.16NANANANA0122NANANA520
KiwanoHorned melon79.50.280.176.422.080.72NA34NA60.2NANANA455
FlaxseedSeeds, flaxseed01.540.152.90.920.4431.681.500.5600.294.03367
Lotus SeedsRaw Lotus Seeds5.60.960.222.41.30.94NA157000NANA315
Cashew NutsRaw Cashew Nuts00.380.0520.960.780.38NA22.600.4500.8131264
PapayasRaw Papayas5470.270.314.152.220.44NA430070803.530.2244
AlmondsNuts, almonds00.180.983.120.410.1249.238000220233
BlackberriesRaw Blackberries1280.230.37.53.20.35NA2910244013.6230233
RaspberriesRaw Raspberries19.20.310.375.753.160.5333202025208.3775212
MulberriesRaw Mulberries11.60.341.177.2NA0.58NA69.8042301091209
StrawberriesRaw Strawberries15.60.380.346.031.950.732.97375091904.5334.4203
Casaba MelonsRaw Casaba Melons00.270.554.141.52.9NA143038900.8944.6196
TamarindsRaw Tamarinds4.20.90.324.050.30.14NA29.307.3200.215.86192
Black CurrantsRaw European Black Currants950.40.42.43.160.52NANA01437NA7.94NA190
Chinese ChestnutsRaw Chinese Chestnuts22.30.360.41.81.240.92NA152080.40NANA188
Cantaloupe MelonsRaw Cantaloupe Melons24850.60.2810.81.541.06NA309054000.7436.8176
WatermelonRaw Watermelon4670.550.352.973.70.75NA50013500.831.67167
GuavasRaw Common Guavas2280.490.297.973.30.81NA3600167905.3719162
CarambolaRaw StarFruit48.40.230.265.96.30.27NA194055502.40161
Lemon PeelRaw Lemon Peel320.640.854.263.41.83NA1380137202.660160
Japanese ChestnutsRaw Japanese Chestnuts6.51.10.534.870.670.92NA153085.40NANA159
SoursopRaw Soursop00.530.386.81.90.45NA106015600.613.03159
Mammy-appleRaw Mammy-apple1180.20.393.9210.98NA1370137NANANA157
JackfruitRaw Jackfruit26.30.550.294.841.241.73NA126072NA1.8NA153
BananasRaw Bananas170.170.413.741.882.06011204900.562.8152
Passion-fruit, PurpleRaw Passion-fruit, Purple33000.677.73NA0.52NA72015500.13.6149
Yellow PlantainsRaw Yellow Plantains2300.250.312.751.230.99NA90075.400118148
RowalRaw Rowal85.6NANANANANANANANA116NANANA144
KumquatsRaw Kumquats1060.260.633.021.460.25NA120030901.060141
Green KiwifruitRaw Green Kiwifruit32.80.220.22.81.50.52NA2050760012330139
Honeydew MelonsRaw Honeydew Melons41.70.530.175.82.151.22NA264025000.2840.3139
LoquatsRaw Loquats8090.20.261.9NA1.06NA149010.6NANANA138
LemonRaw Lemons Without Peel17.20.690.341.723.281.38NA190091402.60138
White GrapefruitRaw White Grapefruit30.30.560.34.084.30.65NA152050501.970136
Green PlantainsRaw Green PlantainsNA0.330.331.81.740.23NA92NA66.4NANANA135
Traditional PineappleTraditional Raw Pineapple33.30.870.325.222.141.18NA122NA1880NA7.78133
HazelnutsNuts, hazelnuts or filberts0.80.510.091.430.730.45NA900501211.3130
CarissaRaw Carissa160.320.481.6NANANANA0306NANANA129
GrapefruitRaw Grapefruit7190.560.313.94.420.66NA156053802.030125
Java-plumRaw Java-plum00.050.12.17NA0.32NANA0119NANANA125
Strawberry GuavasRaw Strawberry Guavas36.20.220.224.35NANANANA0268NANANA123
Muscadine GrapesRaw Muscadine Grapes26.3NA13NANANANA17.5NA57NANANA123
BreadfruitRaw Breadfruit00.530.154.372.20.49NA68014100.492.43121
WalnutsEnglish Walnuts0.760.260.110.860.440.4113.27500.9900.542.06121
PineappleRaw Pineapple300.790.3252.131.12NA180047800.27120
Extra Sweet PineappleRaw Extra Sweet Pineapple29.40.780.324.972.131.1NA186NA55300.26.86118
Red CurrantsRaw Red And White Currants180.360.450.890.570.63NA71.4036600.8998116
Peaches, YellowRaw Yellow Peaches2050.310.410.31.960.32NA51.3084.609.3633.3115
FigsRaw Figs47.30.410.342.72.030.76NA40.5013.500.7431.8115
GooseberriesRaw Gooseberries1700.450.343.43.250.91NA680315NA4.2NA114
Orange PeelRaw Orange Peel1080.620.464.642.530.91NA1550701NA1.3NA113
CherimoyaRaw Cherimoya00.670.874.32.31.7NA153084NA1.8NA113
TangerinesRaw Tangerines3210.550.343.552.040.74NA151025201.90113
Navel OrangesRaw Navel Oranges1220.690.524.342.660.81NA347060301.530112
Sugar-applesRaw Sugar-apples00.590.64.71.21.06NA74.50193NANANA112
Oranges with Peel Raw Oranges with Peel 1030.790.43.972.60.74NA2380563NANANA111
Florida OrangesRaw Florida Oranges1201.10.434.352.70.55NA185048901.960109
Pistachio NutsRaw Pistachio Nuts23.20.780.141.160.461.5NA45.50502.55NA108
Pink GrapefruitRaw Pink and Red Grapefruit6900.510.372.433.10.63NA155037101.550107
ClementinesRaw ClementinesNA0.910.326.771.60.8NA255NA51902.130106
OrangesRaw Oranges1170.930.4332.660.64NA319056601.90106
ApricotsRaw Apricots10000.310.426.252.50.56NA94010409.2734.4104
NectarinesRaw Nectarines1930.390.3112.82.10.28NA57061.408.7525102
DurianRaw or Frozen Durian6.81.270.683.650.781.07NA122067NANANA102
Valencia OrangesRaw Valencia Oranges1220.890.412.82.550.64NA39804950NANA102
LimesRaw Limes33.30.50.333.333.60.72NA133048503.6710100
Medjool DatesDates, medjool12.60.090.112.91.450.45NA27NA00NA4.8797
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit7.9400.591.830.950.63NA2460.63128001148.495
Asian PearsRaw Asian Pears00.110.122.60.830.26NA95045.201.4353.695
AvocadosRaw Avocados220.210.415.434.340.8NA253031.306.4765.691
Macadamia NutsRaw Macadamia Nuts00.830.111.720.530.19NA7.6600.8400.38NA91
Red Sour CherriesRaw Red Sour Cherries6400.30.441.430.44NA80010000.72190
Custard-appleRaw Custard-apple9.90.40.52.480.671.1NANA095NANANA89
PecansPecans nuts2.170.480.0940.840.620.1516.41600.8012.5387.6
Sweet CherriesRaw Sweet Cherries240.210.261.221.580.39NA31.7055.600.5616.787.3
LongansRaw LongansNA0.261.172.5NANANANA0700NANANA83.3
MangosRaw Mangos4500.230.325.581.640.99NA358030307.53583.3
Coconut MilkRaw Coconut Milk00.05701.650.40.072NA34.806.100.330.2280.4
PummeloRaw Pummelo00.450.362.9NA0.47NANA0803NANANA79
Peeled European ChestnutsPeeled Raw European Chestnuts2.550.370.0412.81.20.9NA14801030NANA76.5
Deglet Noor DatesDates, deglet noor00.0920.122.261.040.29NA33.700.7100.0894.876.2
PlumsRaw Plums1850.30.284.531.470.32NA54.3010302.8369.676
LitchisRaw Litchis00.0830.494.57NA0.76NA106054200.533.0375.8
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2.350.560.392.771.20.88NA14601010NANA75
FeijoaRaw Feijoa00.0490.152.41.90.55NA1890270NA1.328.773.8
PomegranatesRaw Pomegranates00.40.321.772.270.45NA229061.403.69972.3
SapodillaRaw Sapodilla1800.121.21.50.22NA84.3088.6NANANA72.3
QuincesRaw Quinces17.50.180.261.750.710.35NA26.30132NANANA70
CranberriesRaw Cranberries32.60.130.221.13.20.62NA110152014.354.365.2
Japanese PersimmonsRaw Japanese Persimmons5790.210.140.71NA0.71NA57053.605.218.664.3
Japanese PersimmonsRaw Japanese Persimmons5790.210.140.71NA0.71NA57053.605.218.664.3
Japanese PersimmonsRaw Japanese Persimmons5790.210.140.71NA0.71NA57053.605.218.664.3
Japanese PersimmonsRaw Japanese Persimmons5790.210.140.71NA0.71NA57053.605.218.664.3
JujubeRaw Jujube12.70.130.255.7NA0.51NANA0437NANANA63.3
PearsRaw Pears8.770.110.231.40.430.25NA61.4037.701.0538.661.4
Red Anjou PearsRaw Red Anjou Pears8.060.0970.231.30.430.31NA56.5NA42NA0.9739.556.5
Green Anjou PearsRaw Green Anjou Pears7.580.0760.171.140.330.2NA68NA33.3NA0.9132.653
BlueberriesRaw Blueberries26.30.320.363.671.10.462.6352.60850516952.6
Vitamins 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 vitamins 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