by When it comes to magnesium-rich foods, almonds often steal the spotlight. A handful of almonds (about 28 grams) contains around 80 mg of magnesium, making them a great choice for bone strength, muscle function, and energy production. But here’s the surprising part: several everyday foods actually provide more magnesium per serving than almonds — and many people don’t even realize it.
If you’re looking to naturally boost your magnesium intake, here are five unexpected foods that beat almonds in the magnesium game.
1. Pumpkin Seeds (Pepitas)
Pumpkin seeds are a powerhouse of nutrition, especially magnesium. Just 1 ounce (28 grams) of roasted pumpkin seeds provides about 150 mg of magnesium — nearly double the amount in almonds! Plus, they’re loaded with zinc, iron, and antioxidants. Sprinkle them on salads, oatmeal, or enjoy as a crunchy snack. 5 Surprising Foods That Pack More Magnesium
2. Spinach
Leafy greens aren’t just about iron — spinach is an underrated magnesium champion. A single cup of cooked spinach delivers around 157 mg of magnesium, making it one of the best plant-based sources available. Adding spinach to smoothies, curries, or omelets is a simple way to sneak in this essential mineral.
3. Dark Chocolate
Good news for chocolate lovers: quality dark chocolate (70–85% cocoa) packs about 65 mg of magnesium per ounce, but if you compare standard serving sizes, it often surpasses almonds. Along with magnesium, dark chocolate is rich in antioxidants, which support heart health and brain function. The key is moderation — go for minimally processed dark chocolate with less sugar.
4. Black Beans
Legumes are another surprising magnesium source. One cup of cooked black beans provides about 120 mg of magnesium, along with fiber and protein to support digestion and stable blood sugar levels. You can easily add them to burritos, soups, or salads for a filling, nutrient-dense meal.
5. Avocado
This creamy superfood isn’t just healthy fat and potassium — it’s also a sneaky magnesium booster. A medium avocado delivers roughly 60 mg of magnesium, which, considering its overall nutrient profile, edges it ahead of almonds in overall health benefits. Spread it on toast, make guacamole, or add slices to your salad for a magnesium-rich kick.
Final Thoughts
Almonds are great, but they’re not the only or the richest source of magnesium. Foods like pumpkin seeds, spinach, dark chocolate, beans, and avocado can give you an even bigger nutritional punch. Since magnesium plays a key role in over 300 enzymatic reactions in the body, including energy production and nervous system regulation, diversifying your sources is the smartest way to meet your daily needs.
