Which Fruit Has Zinc and Magnesium? A Nutritional Guide

November 14, 2025 •

4 min read

Over 40% of the US population fails to meet the recommended daily intake of magnesium, highlighting a widespread nutritional gap. While some minerals are more prevalent in vegetables or animal products, several fruits contain both zinc and magnesium, making them a delicious and accessible addition to your diet.

Quick Summary

Several fruits offer both zinc and magnesium, important minerals for immune function, energy production, and nerve health. Notable sources include avocados, figs, blackberries, and bananas. These can be integrated into your diet to improve overall wellness and prevent deficiencies.

Key Points

Avocados are a great combination: They offer both zinc and a substantial amount of magnesium, along with healthy fats.
Dried figs are concentrated sources: The drying process increases the mineral content, making them a powerful source of magnesium and zinc.
Berries provide both: Blackberries contain both minerals and are also rich in antioxidants, supporting immune health.
Bananas are a good daily staple: While not the highest source, their content of magnesium and zinc adds to your daily mineral count.
Kiwifruit is a multi-vitamin powerhouse: In addition to high vitamin C, kiwis also offer magnesium and zinc for a balanced nutritional boost.
Papaya supports digestion and minerals: This tropical fruit is known for its digestive enzymes and provides a good level of magnesium and zinc.
Dietary variety is key: To maximize absorption, consume a wide range of these fruits and pair them with other zinc and magnesium-rich foods.

The Dynamic Duo: Why Zinc and Magnesium Matter

Zinc and magnesium are vital minerals, each playing a crucial yet distinct role in the body's functionality. Zinc is essential for a robust immune system, wound healing, and cell growth, while magnesium is a cofactor in over 300 enzymatic reactions, regulating muscle and nerve function, blood pressure, and blood sugar levels. Combining these nutrients can enhance their individual benefits, promoting better sleep, mood, and overall cellular health. While many are familiar with non-fruit sources like nuts, seeds, and leafy greens, a variety of fruits also offer a valuable contribution to your daily intake.

Identifying Fruits with Both Key Minerals

While fruits are not typically the most concentrated source of these minerals compared to seeds or meat, they can still provide a beneficial amount. Here is a list of fruits that contain both zinc and magnesium:

Avocados: This versatile fruit is a good source of both minerals, along with healthy fats and fiber. A single avocado contains a notable amount of magnesium, and a decent portion of zinc.
Dried Figs: Concentrated during the drying process, figs offer an impressive amount of magnesium per serving, with a solid contribution of zinc as well.
Blackberries: These antioxidant-rich berries contain both zinc and magnesium. A cup of fresh blackberries provides a good percentage of the daily value for both minerals.
Bananas: Famous for potassium, bananas are also a decent source of magnesium and contain some zinc, contributing to overall mineral intake.
Kiwifruit: The small but mighty kiwifruit is packed with vitamin C, and also offers a good supply of both magnesium and zinc.
Papaya: This tropical delight contains a healthy dose of magnesium, along with some zinc, and is great for digestion.
Pomegranates: A single pomegranate contains a notable amount of both zinc and magnesium, making it a powerful mineral-rich choice.

The Importance of Variety for Optimal Absorption

It's important to remember that absorption of plant-based minerals can be affected by factors like phytates, which are found in certain plants. Including a wide variety of these fruits in your diet, along with other zinc and magnesium sources, is the best strategy for optimal intake. Pairing them with meals can also aid absorption. For instance, having a handful of berries in your oatmeal or adding avocado to a salad can enhance their nutritional impact.

Comparing Zinc and Magnesium Content in Common Fruits

To better understand the nutritional contributions of these fruits, here is a comparison of their typical zinc and magnesium content per serving. All values are approximate and based on standard serving sizes and USDA data.


Fruit (Per 1 Cup)	Approximate Zinc Content (mg)	Approximate Magnesium Content (mg)
Avocado (cubed)	0.93 mg	43.5 mg
Blackberries	0.8 mg	29 mg
Dried Figs (chopped)	0.5 mg	101 mg
Banana (sliced)	0.2 mg	40.6 mg
Kiwifruit (sliced)	0.25 mg	31 mg
Papaya (cubed)	0.35 mg	34.6 mg

Tips for Integrating Mineral-Rich Fruits into Your Diet

Start your day with a smoothie: Blend bananas, blackberries, and a handful of pumpkin seeds (another excellent source) for a powerful zinc and magnesium boost.
Add fruit to your salads: Top a spinach and leafy greens salad with avocado and dried figs for a sweet and savory nutrient-rich meal.
Snack smart: Keep dried apricots or dried figs on hand for a quick, concentrated source of minerals on the go.
Embrace new fruits: Experiment with less common but highly nutritious fruits like guava or prickly pear to diversify your mineral sources.
Use fruit as a topping: Add sliced kiwi or papaya to yogurt or cottage cheese for a nutrient-packed snack.

The Role of Minerals in Holistic Health

Beyond their individual functions, a diet rich in zinc and magnesium-containing fruits supports a range of health benefits. These include better immune response to fight off illnesses, improved sleep quality due to magnesium's calming effects on the nervous system, and overall enhanced cellular function. Incorporating these fruits into a balanced diet is a proactive step towards maintaining a healthier, more energized body. For more information on the science behind these minerals, you can refer to authoritative sources like the National Institutes of Health Office of Dietary Supplements.

Conclusion

While fruits may not be the most publicized sources of zinc and magnesium, they offer a delicious and natural way to supplement your intake of these essential minerals. By incorporating a variety of fruits like avocados, dried figs, blackberries, and bananas into your daily diet, you can support your immune system, improve energy levels, and contribute to your overall well-being. Remember to pair these fruits with other nutrient-dense foods to ensure you meet your daily requirements and absorb these vital minerals efficiently.

Frequently Asked Questions

While no single fruit is considered the absolute best for both, avocados and dried figs are among the top contenders. Avocados offer a good balance of both minerals, while dried figs provide a highly concentrated dose of magnesium, along with zinc.

Fruits can contribute significantly to your mineral intake, but they are often not sufficient on their own, especially for zinc. It is best to include a diverse diet with other sources like nuts, seeds, legumes, and whole grains to meet your daily requirements.

While supplements are an option, it is generally recommended to get your nutrients from whole foods first. Fruits and other food sources provide minerals alongside other beneficial vitamins, fiber, and antioxidants that work together for better health. Always consult a healthcare provider before starting any supplement regimen.

Yes, on a per-serving basis, dried fruits often contain more concentrated levels of minerals like magnesium because the water content has been removed. For example, dried figs have a higher concentration of magnesium than fresh figs.

The bioavailability of plant-based zinc can be lower due to phytates. To improve absorption, soak beans and legumes before cooking, and incorporate fruits into balanced meals rather than eating them in isolation.

Consuming fruits with both minerals offers synergistic benefits. Magnesium helps with muscle and nerve function and sleep, while zinc supports immune health and wound healing. Together, they promote better overall well-being and energy levels.

Yes, tropical fruits like papaya, kiwi, and passion fruit are notable sources of both minerals. Papaya is a good source of magnesium, and kiwi provides a healthy dose of both.