Welcome to the list of the top 10 dried fruit highest in magnesium content. Where the amount of magnesium ranges from 108 mg to 41 mg per 100g. The top dried fruit is Bananas, dehydrated, or banana powder with the highest magnesium content, which in 100g contains 108 mg of magnesium.

The total recommended daily allowance or RDA for magnesium is 400 mg. For the 100g serving of Bananas, dehydrated, or banana powder, which contains 108 mg of magnesium, the corresponding RDA magnesium percentage is 27 %, which is the highest item from the list of dried fruit high in magnesium.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Bananas, dehydrated, or banana powder has a nutritional value score of 15 out of 100.Comparing the magnesium content and the nutritional density in 100g for Bananas, dehydrated, or banana powder; We class this as a high magnesium content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of dried fruit.



Other important and magnesium related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Bananas, dehydrated, or banana powder, which is the top of the dried fruit list for magnesium content in your diet, the amount of Calories is 346 kcal (17% RDA), the amount of Protein is 3.89 g (7% RDA), the amount of Fat is 1.81 g (3% RDA) and the amount of Carbohydrate is 88.28 g (68% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the magnesium content in Bananas, dehydrated, or banana powder from the list of dried fruit.

magnesium and nutrition facts in dried fruit per 100g



Top Twenty List - Highest magnesium Content per 100g

Below is a basic list for magnesium in dried fruit for the top 20 dried fruit. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Bananas, dehydrated, or banana powder 108mg (27%RDA)
2. Figs, dried, uncooked 68mg (17%RDA)
3. Prunes, dehydrated (low-moisture), uncooked 64mg (16%RDA)
4. Apricots, dehydrated (low-moisture), sulfured, uncooked 63mg (16%RDA)
5. Peaches, dehydrated (low-moisture), sulfured, uncooked 57mg (14%RDA)
6. Longans, dried 46mg (12%RDA)
7. Peaches, dried, sulfured, uncooked 42mg (11%RDA)
8. Litchis, dried 42mg (11%RDA)
9. Plums, dried (prunes), uncooked 41mg (10%RDA)
10. Currants, zante, dried 41mg (10%RDA)

Comparing magnesium in dried fruit vs spinach

The amount of magnesium in spinach is 79 per 100g.As magnesium percentage of the RDA this is 20 %. Comparing with Bananas, dehydrated, or banana powder, in 100g contains 108 mg of magnesium. As a percentage of the RDA this is 27 %. Therefore, Bananas, dehydrated, or banana powder has 29 mg more magnesium than spinach. In terms of magnesium percentage this is 37 % more magnesium. Spinach has an overall nutritional value score of 68 out of 100, whereas Bananas, dehydrated, or banana powder has a nutritional value score of 15 out of 100.

Highest Amount of magnesium per Serving

Please remember that the above gives an accurate value in 100g for high magnesium foods in your diet. You should also take into account portion sizes when you are considering the magnesium nutritional content.

The food with the highest magnesium content per typical serving is Bananas, dehydrated, or banana powder which contains 108 mg in 1 cup (or 100 g). The percentage of the recommended daily value for this serving is 27 %. For this serving the Calories content is 346 kcal (17% RDA), the Protein content is 3.89 g (7% RDA), the Fat content is 1.81 g (3% RDA) and the Carbohydrate content is 88.28 g (68% RDA).

Milligrams of magnesium in dried fruit (per 100g)

The list below gives the total magnesium content in the top 10 items from the general description 'dried fruit' each of which show the magnesium amount as well as Calories, Protein, Fat and Carbohydrate. The top 10 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

dried fruit magnesium per 100g

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing magnesium which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods high in magnesium.


List of Dried fruit High in magnesium Content per 100g

1. Bananas, dehydrated, or banana powder - Magnesium
108 mg of Magnesium per 100g (27% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
108 mg(27%) 346(17%)88.28(68%)1.81(3%)3.89(7%)
Typical Serving Amount : 1 cup (or 100g):
108 mg(27%)346 kcal(17%)88.28 g(68%)1.81 g(3%)3.89 g(7%)
Other Serving Size : 1 tbsp (or 6.2g):
6.7 mg(2%)21.45 kcal(1%)5.47 g(4%)0.11 g(0%)0.24 g(0%)
2. Figs, dried, uncooked - Magnesium
68 mg of Magnesium per 100g (17% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
68 mg(17%) 249(12%)63.87(49%)0.93(1%)3.3(6%)
Typical Serving Amount : 1 cup (or 149g):
101.32 mg(25%)371.01 kcal(19%)95.17 g(73%)1.39 g(2%)4.92 g(9%)
Other Serving Size : 1 fig (or 8.4g):
5.71 mg(1%)20.92 kcal(1%)5.37 g(4%)0.08 g(0%)0.28 g(1%)
3. Prunes, dehydrated (low-moisture), uncooked - Magnesium
64 mg of Magnesium per 100g (16% RDA)
Nutritional Value = 14 / 100    Food Category - Fruits and Fruit Juices
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
64 mg(16%) 339(17%)89.07(69%)0.73(1%)3.7(7%)
Typical Serving Amount : 1 cup (or 132g):
84.48 mg(21%)447.48 kcal(22%)117.57 g(90%)0.96 g(1%)4.88 g(9%)
4. Apricots, dehydrated (low-moisture), sulfured, uncooked - Magnesium
63 mg of Magnesium per 100g (16% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
63 mg(16%) 320(16%)82.89(64%)0.62(1%)4.9(9%)
Typical Serving Amount : 1 cup (or 119g):
74.97 mg(19%)380.8 kcal(19%)98.64 g(76%)0.74 g(1%)5.83 g(10%)
5. Peaches, dehydrated (low-moisture), sulfured, uncooked - Magnesium
57 mg of Magnesium per 100g (14% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
57 mg(14%) 325(16%)83.18(64%)1.03(2%)4.89(9%)
Typical Serving Amount : 1 cup (or 116g):
66.12 mg(17%)377 kcal(19%)96.49 g(74%)1.19 g(2%)5.67 g(10%)
6. Longans, dried - Magnesium
46 mg of Magnesium per 100g (12% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
46 mg(12%) 286(14%)74(57%)0.4(1%)4.9(9%)
Typical Serving Amount : 1 fruit (or 1.7g):
0.78 mg(0%)4.86 kcal(0%)1.26 g(1%)0.01 g(0%)0.08 g(0%)
7. Peaches, dried, sulfured, uncooked - Magnesium
42 mg of Magnesium per 100g (11% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
42 mg(11%) 239(12%)61.33(47%)0.76(1%)3.61(6%)
Typical Serving Amount : 1 cup, halves (or 160g):
67.2 mg(17%)382.4 kcal(19%)98.13 g(75%)1.22 g(2%)5.78 g(10%)
Other Serving Size : 1 half (or 13g):
5.46 mg(1%)31.07 kcal(2%)7.97 g(6%)0.1 g(0%)0.47 g(1%)
8. Litchis, dried - Magnesium
42 mg of Magnesium per 100g (11% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
42 mg(11%) 277(14%)70.7(54%)1.2(2%)3.8(7%)
Typical Serving Amount : 1 fruit (or 2.5g):
1.05 mg(0%)6.93 kcal(0%)1.77 g(1%)0.03 g(0%)0.1 g(0%)
9. Plums, dried (prunes), uncooked - Magnesium
41 mg of Magnesium per 100g (10% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
41 mg(10%) 240(12%)63.88(49%)0.38(1%)2.18(4%)
Typical Serving Amount : 1 cup, pitted (or 174g):
71.34 mg(18%)417.6 kcal(21%)111.15 g(86%)0.66 g(1%)3.79 g(7%)
Other Serving Size : 1 prune, pitted (or 9.5g):
3.9 mg(1%)22.8 kcal(1%)6.07 g(5%)0.04 g(0%)0.21 g(0%)
10. Currants, zante, dried - Magnesium
41 mg of Magnesium per 100g (10% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Magnesium
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
41 mg(10%) 283(14%)74.08(57%)0.27(0%)4.08(7%)
Typical Serving Amount : 1 cup (or 144g):
59.04 mg(15%)407.52 kcal(20%)106.68 g(82%)0.39 g(1%)5.88 g(11%)






magnesium and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito