5 Foods With More Magnesium Than Almond

Almonds are a good source of magnesium, but other foods, such as seeds and legumes, offer even higher amounts per serving.

Soaking legumes and choosing whole grains over refined grains can improve your magnesium absorption.

Incorporating a variety of magnesium-rich foods into meals and snacks can help you meet your daily needs.

Almonds are packed with nutrients that support heart health, such as magnesium, vitamin E, and unsaturated fats. Eating almonds may help lower cholesterol and reduce the risk of heart disease.12

One serving of almonds (about 28 grams/1 ounce) has 76.5 milligrams of magnesium, which is over 18% of the Daily Value (DV)




Your body needs magnesium for healthy blood sugar, blood pressure, brain function, bones, and muscles.




While getting magnesium from a handful of almonds isn’t bad at all, there are plenty of foods that have more magnesium than almonds.




1. Nuts and Seeds

Nuts and seeds pack important nutrients like magnesium, zinc, selenium, and vitamin E.

While most nuts and seeds contain some magnesium, the following have more magnesium per serving than almonds:




Hemp seeds: 210 milligrams (mg) per 30 grams (g) (about 1 ounce [oz]) / 3 tablespoons (tbsp) hulled




Pumpkin seeds: 168 mg per 28 g (1 ounce)

Brazil nuts: 107 mg per 28 g (1 oz, 6 kernels)

Chia seeds: 95 mg per 28 g (1 oz)

Pilinuts: 85.6 mg per 28 g (1 oz, 15 kernels)

Cashews: 82.8 mg per 28 g (1 oz)




Want More Magnesium?

Nut butters and flours have you covered. Mix in some nut flour when baking to boost magnesium and add a nutty flavor. Add nut butters to smoothies and energy bites to make them creamy.

Almond flour: 125 mg magnesium per 50 g (a little less than ½ cup)

Sesame butter: 115.8 mg magnesium per 2 tablespoons (32 g)

Almond butter: 89 mg magnesium per 2 tablespoons (32 g)




2. Legumes and Pulses

Legumes and pulses include beans, chickpeas, peas, lentils, soybeans, peanuts, edamame, green beans, and fresh peas.

Most legumes and pulses have less magnesium per serving than almonds. Some, however, provide nearly double the magnesium:




Soybeans: 148 mg per 1 cup cooked (172 g)

Lima beans: 126 mg per 1 cup cooked (170 g)

Black beans: 120 mg per 1 cup cooked (172 g)

Adzuki beans: 120 mg per 1 cup cooked (230

Edamame: 99.2 mg per 1 cup cooked (160 g)

Navy beans: 96.5 mg per 1 cup cooked (182 g)

Chickpeas: 78.7 mg per 1 cup cooked (164 g)




Soak Legumes to Increase Magnesium Absorption

Your body absorbs about 30 to 40% of the magnesium from food.4 Your magnesium needs, digestive health, and other compounds in the food can affect absorption.

Legumes have some molecules called oxalates and phytates. Vegetables and whole grains have them too. These molecules can make it harder for your body to absorb magnesium. You can soak legumes to reduce their phytate levels.


3. Leafy Greens and Vegetables



Vegetables usually don't have much magnesium. But some leafy greens and vegetables have more magnesium than almonds per serving:




Spinach: 157 mg per 1 cup cooked (180 g)

Swiss chard: 150 mg per 1 cup cooked (175 g)

Beet greens: 97.9 mg per 1 cup cooked (144 g)

Acorn squash: 88.2 mg per 1 cup cooked

U.S. Department of Agriculture: FoodData Central. Squash, winter, acorn, cooked, baked, with salt.

Green vegetables are very versatile. Add them to omelets, blend them into smoothie's, make big salads, stir-fry them, add them to soups or stews, or make snacks like kale chips.


4. Whole Grains

Whole grains provide fiber, vitamins, and minerals like magnesium. Whole grains highest in magnesium include:




Amaranth: 160 mg per 1 cup cooked (246 g)27

Teff: 126 mg per 1 cup cooked (252 g)28

Quinoa: 118 mg per 1 cup cooked (185 g)29

Brown rice: 85.8 mg per 1 cup cooked (195 g)30

Buckwheat groats: 85.7 mg per 1 cup cooked (168 g)




Go For Whole Grains Over Refined Grains

Milling reduces magnesium. Take white rice, for instance. It’s got way less magnesium—only about 20% of the amount you’d find in brown rice.




Use whole-grain flours in baked goods. Using whole wheat flour instead of white flour boosts magnesium by almost six times per cup of flour used in a recipe.




5. Seafood




Most seafood isn’t a great source of magnesium. However, some fatty fish provide a good amount:

Mackerel: 85.4 mg per cooked fillet (88 g)

Salmon: 80.8 mg per 3 oz (85 g)

Canned oysters: 150 mg per large can (255 g)

Canned tuna: 99.5 mg per can (321 g)




How to Get More Magnesium

Here are some ideas for how to add high-magnesium foods to your diet.




Breakfast

Start the day with high-magnesium foods:

Top your oatmeal with nuts and seeds

Use nut and whole-grain flour mixes to make nutty pancakes

Add leafy greens to your omelette

Use whole-grain flour to make breakfast muffins




Meals

Power up lunch and dinner with magnesium-rich foods:

Make a “tofu” from chickpeas or peas

Roast acorn squash and blend it with onions, garlic, and other vegetables to make a hearty soup

Add whole grains to your protein bowl, such as a quinoa bowl with vegetables and chicken breast

Wrap falafel in a whole wheat tortilla with leafy vegetables

Make a bean chili

Add can to salads, sandwiches, and pasta




Snacks and Sweets

Boost magnesium intake by adding small amounts to snacks and sweets:

Sprinkle seeds on yogurt

Add nut and seed butters to energy bites

Mix canned tuna with yogurt, mustard, and olive oil to make a dip for whole wheat crackers

Add leafy greens to smoothies

Spread nut butter on fruits

Make chia pudding

Roast edamame

Make a trail mix with Brazil nuts, almonds, cashews, and pumpkin seeds




The Bottom Line

Almonds provide 18% of your daily magnesium needs, but some foods contain even more magnesium.

To boost magnesium intake, add beans, legumes, whole grains, leafy greens, and seafood to your diet. Top sources in each food category include hemp seeds, pumpkin seeds, Brazil nuts, spinach, Swiss chard, amaranth, quinoa, and canned oysters and salmon.