5 Magnesium-Rich Foods That Outrank Almonds, According To Nutrition Data
Nutrition experts highlight five common foods that provide more magnesium than almonds for better daily mineral intake.
Magnesium is an essential mineral that plays a key role in muscle function, nerve health, blood sugar regulation and bone strength. Almonds are widely known as a good source of magnesium, but several everyday foods actually contain higher amounts of the mineral, making them valuable additions to a balanced diet.
One such food is pumpkin seeds, which rank among the richest natural sources of magnesium. Just a small serving can provide a significant portion of the recommended daily intake, along with healthy fats, iron and zinc. Because they are easy to add to salads, snacks or breakfast bowls, pumpkin seeds are often recommended by nutritionists for boosting mineral intake.
Leafy greens, particularly spinach, are another magnesium-rich option. Spinach contains more magnesium per serving than almonds while also offering fibre, iron and vitamins A and C. Cooked spinach is especially nutrient-dense, as the volume reduces while mineral content remains concentrated.
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Legumes such as black beans and lentils also outperform almonds in magnesium content. These foods are staples in many diets and provide the added benefit of plant-based protein and complex carbohydrates. Regular consumption of legumes has been linked to improved heart health and better blood sugar control.
Whole grains, including quinoa and brown rice, are additional sources with higher magnesium levels. Quinoa, in particular, is valued for being a complete protein while delivering substantial amounts of magnesium, fibre and antioxidants. These grains support sustained energy levels and digestive health.
Finally, dark chocolate with a high cocoa content contains more magnesium than almonds, along with antioxidants that support heart health. Health experts advise choosing varieties with minimal added sugar to maximise benefits. Together, these foods highlight that while almonds remain nutritious, a diverse diet offers multiple and often richer sources of magnesium essential for overall well-being.
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