NEW DELHI: Magnesium plays a quiet but critical role in keeping the body functioning smoothly. From supporting muscle movement and nerve signals to aiding energy production and sleep quality, this essential mineral is involved in hundreds of biochemical reactions. Yet, despite its importance, magnesium deficiency remains surprisingly common.
Almonds are often praised as a go-to magnesium-rich snack. While they do contain a decent amount of the mineral, they are far from the most efficient source. In fact, relying solely on almonds would require eating a fairly large quantity every day to meet meaningful magnesium needs—something that isn’t always practical or calorie-friendly.
Nutrition experts also stress that nutrient absorption improves when magnesium comes from a variety of foods. A diverse diet that includes seeds, leafy greens, legumes and whole grains allows the body to absorb and utilise minerals more effectively. As nutritionist Rupali Datta frequently points out, no single food can fulfil all your nutritional requirements on its own. If you’re looking to boost your magnesium intake naturally, several everyday foods offer far more of the mineral than almonds.
HOW MUCH MAGNESIUM DO ALMONDS REALLY PROVIDE?
A standard 28-gram serving of almonds—roughly a small handful—contains around 76 to 80 mg of magnesium, based on data from the US Department of Agriculture (USDA). That works out to just under 20 percent of the daily requirement for most adults, making almonds helpful but not exceptional as a magnesium source.
SIGNS YOU MAY BE LOW ON MAGNESIUM
Magnesium deficiency can show up in subtle ways. Common symptoms include muscle cramps, persistent fatigue, disturbed sleep, headaches, irritability and a reduced appetite. In more severe cases, people may experience numbness, tingling sensations or even irregular heart rhythms.
FIVE FOODS THAT CONTAIN MORE MAGNESIUM THAN ALMONDS
Here are five magnesium-rich foods that outperform almonds, either per serving or in the amounts people typically consume, according to USDA data:
-
Pumpkin Seeds: Pumpkin seeds are among the most concentrated plant-based sources of magnesium. A small serving delivers about 168 mg of the mineral—more than double what almonds provide. They’re also rich in healthy fats and antioxidants that support heart and metabolic health.
-
Cooked Spinach: Once cooked, spinach becomes a magnesium powerhouse. A single cup of cooked spinach contains roughly 157 mg of magnesium. Cooking reduces the volume of the leaves, making it easier to consume a high concentration of nutrients in one serving. Rupali Datta often recommends leafy greens like spinach for maintaining daily mineral balance.
-
Black Beans: A cup of cooked black beans offers around 120 mg of magnesium, comfortably surpassing almonds in a realistic portion size. In addition to magnesium, black beans provide fibre and plant-based protein, helping regulate blood sugar levels and keep you full for longer.
-
Dark Chocolate (70-85% Cocoa): High-quality dark chocolate is an unexpectedly good source of magnesium. While a strict gram-for-gram comparison may place it close to almonds, people usually eat larger portions, allowing it to contribute more magnesium overall. It also contains flavanols known to support heart health—making it a nutritious indulgence when eaten in moderation.
-
Oats: Oats are a whole grain packed with magnesium, fibre and slow-releasing carbohydrates. A cooked cup provides around 57-60 mg of magnesium, and because oats are typically eaten in generous servings, they can contribute significantly to daily intake. A bowl of oats at breakfast is an easy way to start building your magnesium levels early in the day.
HOW MUCH MAGNESIUM DO YOU NEED EACH DAY?
According to Harvard Health, the recommended daily intake of magnesium for adults ranges between 310 and 420 milligrams, depending on age and gender. Women generally need about 310–320 mg per day, while men require closer to 400–420 mg. Meeting these levels is essential for healthy muscles, stable energy, proper nerve function and overall metabolic balance.