Are you wondering if bananas contain a high level of magnesium that's good for your health? We analyzed their content. Is this fruit really such a good source compared to other magnesium-rich foods ? The answer might surprise you.
Key takeaways:
- Bananas are not a particularly rich source of magnesium ; an average banana provides between 32 and 36 mg, or 8 to 10% of the recommended daily intake for an adult.
- The real strength of the banana is the combination of magnesium + potassium + carbohydrates , perfect for energy and muscle recovery.
- Dried bananas are a much richer source, with a magnesium content almost 4 times higher than fresh fruit.
Does the banana contain magnesium?
Yes, bananas are a source of magnesium, but their contribution is moderate . A fresh banana contains approximately 27 mg of this mineral per 100 grams, representing 8 to 10% of the daily recommended intake for an adult ( Source: ANSES ).
Let's get straight to the point: a medium-sized fresh banana (about 120g) contains between 32 and 36mg of magnesium. This amount represents a significant contribution to your health, but it doesn't rank this fruit among the richest sources of magnesium.
Its main value lies in its convenience. It's an easy way to add a small amount of magnesium to your day. For a more substantial intake, we recommend combining it with foods that are particularly rich in magnesium, such as dark chocolate, almonds, or seeds.
Dried bananas: much richer in magnesium
The nutritional composition of dried bananas is a game-changer. Once dehydrated, the fruit's nutrients become more concentrated. Its magnesium content then reaches nearly 108 mg per 100 grams. That's almost four times more than in fresh bananas .
However, be aware that this dried version of the fruit is also much higher in sugars and calories. Dried bananas are therefore an excellent option for an energy and mineral boost, but should be consumed in smaller quantities.
Now that you know the right amount of magnesium in a banana, let's explore together the concrete benefits that this intake can provide you.
What is the real strength of the banana?
Its real strength lies not in any single nutrient, but in the winning trio it contains: magnesium, potassium, and carbohydrates . This synergy makes it a perfect fruit for energy and muscle recovery.
This complementary trio is what makes the banana so interesting:
- Magnesium: This essential mineral helps relax your muscles after exercise and supports your nervous system.
- Potassium: It plays a crucial role in the body's fluid balance, muscle function and blood pressure regulation, an ally for your heart health.
- Carbohydrates: They provide you with quick and sustained energy, ideal for fueling an effort or simply recharging your batteries.
This combined effect is unique. Bananas are the perfect fruit before a workout or to avoid that afternoon slump. You're not just getting minerals, you're also getting the fuel that helps your body use them efficiently.
Whether you eat it as is or in banana bread, this synergy is valuable. But how exactly does the banana compare to other magnesium champions?
Bananas vs. other sources of magnesium
Bananas are a good source, but they're not among the top choices . Other foods like cocoa, nuts, and legumes have significantly higher magnesium levels. The key is to combine them wisely .
To get a clearer picture, we compared bananas to some magnesium-rich foods. The table below shows where our featured fruit stands in a varied diet. It puts its magnesium content into perspective without dismissing it entirely.
| Food | Average magnesium content (per 100g) |
|---|---|
| Unsweetened cocoa powder | 500 mg |
| Wheat germ | 250 mg |
| Almond | 250 mg |
| Cashew nuts | 220 mg |
| Chickpeas (cooked) | 115 mg |
| Cooked spinach | 80 mg |
| Fresh banana | 30 mg |
The conclusion is clear: chocolate (via cocoa), almonds, and even chickpeas have significantly higher values. Other categories, such as certain seafood, green vegetables (spinach, rich in fiber), and magnesium-rich waters, are also excellent options.
We have selected the 10 foods richest in magnesium , discover them in our dedicated article.
So, should we abandon bananas? Certainly not. Their advantage remains their convenience and their unique combination of nutrients.
FAQ – Bananas and magnesium
We have gathered here the questions you ask us most often to provide you with clear and direct answers.
How many bananas do you need to eat to meet your nutritional needs?
To meet the recommended daily intake of 350 mg of magnesium, you would need to eat about ten bananas a day . As you can see, this is neither realistic nor desirable. While bananas contribute to your daily intake, a varied diet is the only way to avoid a magnesium deficiency.
Banana or almonds: which contains more magnesium?
Without hesitation: almonds. Almonds contain approximately 250 mg of magnesium per 100 g, compared to only 30 mg for a fresh banana. Almonds are therefore a much more concentrated source, but bananas remain a convenient fruit and are lower in calories per gram.
Does eating bananas really help with cramps?
Yes, it does contribute . This well-known effect comes from its synergy: magnesium helps with muscle relaxation, potassium regulates fluid and nervous system balance, and carbohydrates provide energy. It is therefore a valuable ally in combating cramps, especially those related to exertion.
Should you choose a ripe or green banana for magnesium?
As for the magnesium content, it doesn't matter: it doesn't change significantly. Your choice depends on your health goals. Green bananas are richer in resistant starch (a prebiotic fiber), while ripe bananas offer quick sugars, perfect for an energy boost.
Does cooking bananas destroy their magnesium?
No. Magnesium is a robust mineral; it is not destroyed by heat . Whether your banana is in a cake, flambéed, or simply cooked, its magnesium content remains the same. It is certain vitamins that can be more sensitive to cooking.
In summary, bananas are a convenient and beneficial source of magnesium thanks to their nutrient content. They fit perfectly into a healthy diet, but to meet your body's needs, variety remains key.
If you are looking for a targeted and effective solution to ensure you receive all the magnesium your body needs, a high-quality supplement can be a valuable aid.
➡️ To go further, discover our highly absorbable Magnesium Bisglycinate .
Source cited: ANSES - https://ciqual.anses.fr/#/aliments/13005/banane-pulpe-crue
