What fruit or veggie is high in magnesium? The best plant-based sources

January 7, 2026 •

3 min read

According to the NIH Office of Dietary Supplements, a significant portion of the U.S. population does not consume enough magnesium. Learning what fruit or veggie is high in magnesium is a simple and effective strategy to increase your intake of this essential mineral, which is vital for over 300 biochemical reactions in the body.

Quick Summary

Leafy greens like spinach, certain legumes such as black beans and edamame, and fruits like avocado and bananas are excellent sources of magnesium. Incorporating these foods into your diet can support muscle, nerve, and heart health.

Key Points

Leafy Greens are Top Sources: Vegetables like spinach and Swiss chard contain very high levels of magnesium per serving, especially when cooked.
Avocado and Banana Offer Magnesium: These popular fruits are good sources of magnesium, along with potassium and other nutrients.
Legumes are a Powerful Option: Black beans and edamame are excellent plant-based sources of magnesium and can be easily added to many meals.
Dried Fruits Offer a Concentrated Source: Options like dried figs, apricots, and prunes provide a dense dose of magnesium.
Seeds are Magnesium-Dense: Pumpkin seeds, though not a fruit or veggie, are one of the most concentrated sources of magnesium available in a plant-based diet.
Absorption Can be Enhanced: Cooking and pairing foods with certain nutrients, like Vitamin D, can help maximize magnesium absorption from plant-based foods.

Why Magnesium is Essential for Your Body

Magnesium is an abundant mineral that plays a crucial role in numerous bodily functions. From regulating blood pressure to supporting bone health, its importance cannot be overstated. A magnesium-rich diet can contribute to reduced risk of certain chronic diseases and improved overall wellness. For those following a plant-based diet, focusing on specific fruits and vegetables is key to meeting daily needs.

Vegetables Packed with Magnesium

Leafy greens consistently top the list of magnesium-rich vegetables. These include:

Spinach: A true powerhouse, cooked spinach contains a substantial amount of magnesium per serving. It can be added to salads, smoothies, or sautéed as a side dish.
Swiss Chard: Similar to spinach, cooked Swiss chard offers a high magnesium content, along with other valuable vitamins and minerals.
Edamame: These young soybeans are a great source of magnesium, protein, and fiber. They can be enjoyed as a snack, in salads, or added to stir-fries.
Black Beans: A versatile legume, black beans are packed with magnesium and are a staple in many cuisines.
Potatoes: A medium baked potato with the skin on contributes a decent amount of magnesium to your diet.

Fruits for a Magnesium Boost

While some fruits are better known for other nutrients, several offer a solid dose of magnesium:

Avocado: This creamy fruit is not only delicious but also provides a healthy dose of magnesium, along with beneficial fats and fiber.
Banana: Well-known for its potassium content, a medium banana also contains a good amount of magnesium.
Dried Figs: For a concentrated source, dried figs are an excellent choice, offering a significant amount of magnesium in a small serving.
Prickly Pear: This lesser-known fruit is exceptionally high in magnesium, providing a significant percentage of the daily value per cup.
Dried Apricots & Prunes: These dried fruits are convenient options for increasing magnesium intake.

How to Maximize Magnesium Absorption

While eating magnesium-rich foods is important, certain factors can affect absorption. Phytates and oxalates, natural compounds found in many plant-based foods, can bind to minerals like magnesium and reduce their absorption. Cooking, soaking, or sprouting can help reduce these effects. Pairing magnesium-rich foods with vitamin D can also aid absorption.

Fruit vs. Veggie Magnesium Content Comparison

This table illustrates the magnesium content of some top plant-based sources based on typical serving sizes.


Food Item	Serving Size	Magnesium Content	Category
Pumpkin Seeds	1 ounce (28g)	~156 mg	Seed (often grouped with veggies/nuts)
Spinach, boiled	½ cup	~78 mg	Vegetable
Black Beans, cooked	½ cup	~60 mg	Legume (vegetable)
Avocado	½ cup, cubed	~22 mg	Fruit
Banana	1 medium	~32 mg	Fruit

Pumpkin seeds, while technically seeds, are a clear leader in magnesium density among common plant-based foods. Among strictly fruits and vegetables, spinach and other dark leafy greens offer the most magnesium per standard serving. Avocado and banana, while containing less per serving, are still excellent and popular options for a regular intake.

Practical Ways to Incorporate Magnesium-Rich Foods

Adding these foods to your daily diet is simple and delicious. Start your day with a smoothie containing spinach and half an avocado. For lunch, add black beans to a large salad. For a snack, a handful of almonds or pumpkin seeds can provide a significant boost. A side of sautéed Swiss chard with dinner complements almost any meal. You can also mix chopped dried figs or apricots into oatmeal or yogurt.

Conclusion

For those wondering what fruit or veggie is high in magnesium, the answer lies primarily in dark leafy greens and certain legumes, with popular fruits like avocado and bananas also contributing significantly. Integrating these powerful plant-based foods into your daily meals offers a delicious and effective way to ensure you're meeting your magnesium needs for better health and well-being. By prioritizing these nutritious choices, you can support vital bodily functions and help prevent deficiency, all while enjoying a vibrant and healthy diet.

Disclaimer: The information provided is for educational purposes only and is not a substitute for professional medical advice. Please consult a healthcare provider for any health concerns.

Frequently Asked Questions

Among common vegetables, dark leafy greens like spinach and Swiss chard are exceptionally high in magnesium, especially when cooked.

Yes, avocado is considered a good source of magnesium, in addition to being rich in healthy fats, fiber, and other vitamins.

Yes, a medium banana contributes a notable amount of magnesium to your daily intake, alongside its well-known potassium content.

Yes, it is possible to get enough magnesium from a plant-based diet by consistently incorporating a variety of sources such as leafy greens, legumes, nuts, seeds, and whole grains.

Cooking methods, like boiling, can sometimes reduce the magnesium content in vegetables, but it can also reduce phytate and oxalate levels, potentially improving absorption.

In addition to spinach, Swiss chard and kale are other excellent leafy greens high in magnesium.

Yes, dried fruits like figs, apricots, and prunes offer a more concentrated dose of magnesium per serving compared to their fresh counterparts.