5 foods with more magnesium than almonds

Health · Apr 09, 2026 15:32 · 3 min read

Almonds are a great source of magnesium; however, certain seeds, legumes, and other foods have more. Credit: Arx0nt / Getty Images

Fact checked by Nick Blackmer A serving of almonds provides about one-fifth of your recommended daily intake of magnesium.However, other foods—including some seeds, legumes, and leafy greens—offer even higher amounts.Choosing whole grains over refined grains, adding nut flours to baked goods, and soaking legumes can help boost magnesium levels. A o...

Fact checked by Nick Blackmer

A serving of almonds provides about one-fifth of your recommended daily intake of magnesium.
However, other foods—including some seeds, legumes, and leafy greens—offer even higher amounts.
Choosing whole grains over refined grains, adding nut flours to baked goods, and soaking legumes can help boost magnesium levels.

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

While getting magnesium from a handful of almonds isn’t a bad option, there are plenty of other foods that provide a greater magnesium boost.

1. Nuts and Seeds

A variety of nuts and seeds arranged in bowls including hazelnuts almonds, walnuts, pistachios, and sunflower seeds. — Credit: DenisMArt / Getty Images

Nuts and seeds pack important nutrients like magnesium, zinc, selenium, and vitamin E. While most nuts and seeds contain some magnesium, the following have even 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)

Incorporate Nut Butters and Flours for More Magnesium

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 grams (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

Various kinds of beans and lentils spilled on a surface with a wooden bowl and scoop. — Credit: Nicodape / Getty Images

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)

Soak Legumes to Increase Magnesium Absorption

Your body absorbs about 30 to 40% of the magnesium from food. 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

A plate of fresh spinach leaves on a gray surface with a cloth napkin in view. — Credit: Lilechka75 / Getty Images

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.

4. Whole Grains

Cooked rice with quinoa in a bowl with a spoon — Credit: LauriPatterson / Getty Images

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)

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.