"10 Foods Richer in Magnesium Than Almonds for Better Health"

10 Foods with More Magnesium than Almonds

Magnesium is one of the most important minerals our bodies need for energy, muscle function, healthy nerves, and strong bones. Almonds are often praised as a great source of magnesium, providing about 268 mg per 100 grams. But here’s the surprise — there are plenty of other foods that contain even more magnesium than almonds!

If you’re looking to boost your magnesium intake, here are 10 foods that beat almonds in magnesium content:

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1. Pumpkin Seeds (Roasted)

Pumpkin seeds top the list with a whopping 535 mg of magnesium per 100 grams.

These tiny seeds are nutrient powerhouses, rich in protein, healthy fats, and antioxidants. Adding a handful of pumpkin seeds to your snacks, salads, or smoothies can easily boost your daily magnesium intake.

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2. Chia Seeds

Chia seeds are another superfood loaded with magnesium, giving about 335 mg per 100 grams.

They are also rich in omega-3 fatty acids, fiber, and protein. When soaked in water or milk, they form a gel-like texture, making them perfect for puddings, smoothies, or even as an egg substitute in baking.

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3. Sunflower Seeds

With around 325 mg of magnesium per 100 grams, sunflower seeds also beat almonds.

They are crunchy, tasty, and packed with vitamin E, which supports healthy skin. You can roast them for snacks or sprinkle them over oatmeal and yogurt.

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4. Cashew Nuts

Cashews contain about 292 mg of magnesium per 100 grams, making them slightly richer in magnesium than almonds.

They are also creamy and delicious, commonly used in vegan recipes for sauces and desserts. Eating cashews not only boosts magnesium but also provides healthy fats that support heart health.

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5. Flaxseeds

Flaxseeds contain roughly 392 mg of magnesium per 100 grams, which is significantly higher than almonds.

These seeds are famous for their fiber content, which helps digestion, and their lignans, which may support hormonal balance. Ground flaxseeds are easier for the body to absorb and can be added to baked goods or smoothies.

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6. Sesame Seeds

Sesame seeds provide around 351 mg of magnesium per 100 grams.

Besides magnesium, they are rich in calcium and zinc, making them excellent for bone health. Tahini, a paste made from sesame seeds, is not only delicious but also a magnesium-rich spread you can enjoy with bread or veggies.

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7. Brazil Nuts

Brazil nuts contain about 376 mg of magnesium per 100 grams.

They are also the richest source of selenium, an essential mineral for thyroid health and immunity. Eating just one or two Brazil nuts a day can give you a healthy boost of both magnesium and selenium.

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8. Dark Chocolate (70–85% Cocoa)

Yes, chocolate lovers rejoice! High-quality dark chocolate provides about 327 mg of magnesium per 100 grams.

It also contains antioxidants that protect your cells and flavonoids that improve heart health. Just remember to enjoy it in moderation due to its calorie content.

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9. Black Beans

Black beans are a plant-based magnesium powerhouse with 171 mg per 100 grams (cooked), but since they are less calorie-dense than nuts, they give you more magnesium per serving compared to almonds when portion size is considered.

They are also packed with fiber and protein, making them excellent for digestive health and blood sugar control.

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10. Spinach (Cooked)

Spinach may surprise you, but cooked spinach has about 87 mg of magnesium per 100 grams. While this is technically less by weight than almonds, spinach has far fewer calories — meaning per calorie, spinach provides more magnesium density.

It’s also loaded with iron, vitamin K, and antioxidants, making it a fantastic leafy green to add to your diet.

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Final Thoughts

Almonds are healthy, but they are not the richest magnesium source. Seeds like pumpkin, flax, sesame, and chia easily outrank them. Nuts like cashews and Brazil nuts also provide more magnesium. Even dark chocolate, beans, and spinach can give you a surprising boost.

If you want to keep your magnesium levels balanced, try to include a variety of these foods in your meals. They not only support strong bones and healthy muscles but also improve sleep, energy, and mood.

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