5 Foods With More Magnesium Than Almonds

A one-ounce serving of almonds (about 28 grams) has 76.5 milligrams (mg) of magnesium, which is 18% of the recommended daily value for men and 24% for women.

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

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 mg per 30 grams (about 1 ounce, or 3 tablespoons hulled)
• Pumpkin seeds: 168 mg per 28 grams (1 ounce)
• Brazil nuts: 107 mg per 28 grams (1 ounce, or 6 kernels)
• Chia seeds: 95 mg per 28 grams (1 ounce)
• Pilinuts: 85.6 mg per 28 grams (1 ounce, or 15 kernels)
• Cashews: 82.8 mg per 28 grams (1 ounce)

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 grams)
• Lima beans: 126 mg per 1 cup cooked (170 grams)
• Black beans: 120 mg per 1 cup cooked (172 grams)
• Adzuki beans: 120 mg per 1 cup cooked (230 grams)
• Edamame: 99.2 mg per 1 cup cooked (160 grams)
• Navy beans: 96.5 mg per 1 cup cooked (182 grams)
• Chickpeas: 78.7 mg per 1 cup cooked (164 grams)

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 grams)
• Swiss chard: 150 mg per 1 cup cooked (175 grams)
• Beet greens: 97.9 mg per 1 cup cooked (144 grams)
• Acorn squash: 88.2 mg per 1 cup cooked (205 grams)

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

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

• Amaranth: 160 mg per 1 cup cooked (246 grams)
• Teff: 126 mg per 1 cup cooked (252 grams)
• Quinoa: 118 mg per 1 cup cooked (185 grams)
• Brown rice: 85.8 mg per 1 cup cooked (195 grams)
• Buckwheat groats: 85.7 mg per 1 cup cooked (168 grams)

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 grams)
• Salmon: 80.8 mg per 3 ounces (85 grams)
• Canned oysters: 150 mg per large can (255 grams)
• Canned tuna: 99.5 mg per can (321 grams)