10 foods that have more Magnesium than Pumpkin Seeds

Magnesium is an essential mineral that plays a vital role in numerous bodily functions, including muscle and nerve function, blood glucose control, and bone health. While pumpkin seeds are a well-known source of magnesium, with about 168 mg per ounce, there are several other foods that provide even more of this important nutrient. This blog will explore ten foods that have more magnesium than pumpkin seeds, offering a variety of delicious and nutritious options to enhance your diet.

1. Spinach

Spinach is a leafy green vegetable that is incredibly rich in magnesium. A single cup of cooked spinach contains approximately 157 mg of magnesium. In addition to magnesium, spinach is packed with other essential nutrients, including iron, calcium, and vitamins A, C, and K. It is also a rich source of antioxidants, which can help protect your cells from damage.

10 Foods That Have More Magnesium Than Pumpkin Seeds

Health Benefits of Spinach:

  • Bone Health: The high vitamin K content in spinach helps in bone mineralization and maintaining bone density.
  • Eye Health: Spinach contains lutein and zeaxanthin, which are antioxidants that promote eye health and reduce the risk of macular degeneration.
  • Heart Health: The nitrates in spinach help regulate blood pressure and improve arterial function.

How to Include Spinach in Your Diet:

  • Add fresh spinach to your salads.
  • Blend it into smoothies for a nutrient boost.
  • Use it as a base for green juices.
  • Sauté spinach with garlic and olive oil for a simple side dish.
  • Incorporate it into soups, stews, and casseroles.

2. Almonds

Almonds are a popular nut known for their impressive nutrient profile. An ounce of almonds provides about 80 mg of magnesium. They are also high in healthy monounsaturated fats, protein, and fiber, making them an excellent snack for maintaining energy levels and satiety.

Health Benefits of Almonds:

  • Heart Health: Almonds are rich in antioxidants, such as vitamin E, which help reduce oxidative stress and inflammation in the body.
  • Weight Management: The protein and fiber in almonds help keep you feeling full, reducing overall calorie intake.
  • Blood Sugar Control: Almonds have a low glycemic index and can help regulate blood sugar levels.

How to Include Almonds in Your Diet:

  • Snack on a handful of almonds between meals.
  • Add chopped almonds to your oatmeal or yogurt.
  • Use almond flour in baking for a gluten-free alternative.
  • Make almond butter and spread it on toast or fruit.
  • Sprinkle almonds over salads for added crunch.

3. Cashews

Cashews are another nut high in magnesium, offering approximately 74 mg per ounce. They are also a good source of healthy fats, protein, and various vitamins and minerals, including copper, zinc, and selenium.

Health Benefits of Cashews:

  • Bone Health: Cashews are rich in copper, which is essential for maintaining healthy bones and connective tissues.
  • Heart Health: The monounsaturated fats in cashews help improve heart health by reducing bad cholesterol levels.
  • Immune Support: Cashews contain zinc, which supports a healthy immune system.
10 Foods That Have More Magnesium Than Pumpkin Seeds

How to Include Cashews in Your Diet:

  • Enjoy raw or roasted cashews as a snack.
  • Add cashews to stir-fries and curries for added texture and flavor.
  • Use cashew butter as a spread or in smoothies.
  • Make vegan cashew cheese as a dairy-free alternative.
  • Incorporate cashews into granola or trail mix.

4. Black Beans

Black beans are a versatile legume that delivers about 120 mg of magnesium per cup. They are also an excellent source of fiber, protein, and various vitamins and minerals, making them a nutritious addition to a balanced diet.

Health Benefits of Black Beans:

  • Digestive Health: The high fiber content in black beans promotes healthy digestion and regular bowel movements.
  • Heart Health: Black beans contain soluble fiber, which helps lower cholesterol levels and reduce the risk of heart disease.
  • Blood Sugar Control: The protein and fiber in black beans help stabilize blood sugar levels.

How to Include Black Beans in Your Diet:

  • Add black beans to soups, stews, and chilis.
  • Use them as a base for black bean burgers or patties.
  • Mix black beans into salads or grain bowls.
  • Make black bean salsa or dip as a snack or appetizer.
  • Incorporate black beans into Mexican dishes like burritos and enchiladas.

5. Dark Chocolate

Dark chocolate with a high cocoa content is not only a treat but also a magnesium powerhouse. A 1-ounce serving of dark chocolate can provide up to 64 mg of magnesium. Dark chocolate is also rich in antioxidants, which can help protect your cells from damage and improve overall health.

Health Benefits of Dark Chocolate:

  • Heart Health: The flavonoids in dark chocolate help improve blood flow, reduce blood pressure, and lower the risk of heart disease.
  • Brain Health: Dark chocolate can enhance brain function by improving blood flow to the brain and providing a source of brain-boosting nutrients.
  • Mood Improvement: Dark chocolate contains compounds that can improve mood and promote feelings of well-being.

How to Include Dark Chocolate in Your Diet:

  • Enjoy a small piece of dark chocolate as a dessert.
  • Add dark chocolate chips to your baking recipes.
  • Make a hot cocoa drink using dark chocolate.
  • Use dark chocolate shavings as a topping for yogurt or oatmeal.
  • Create dark chocolate bark with nuts and dried fruits.

6. Edamame

Edamame, or young soybeans, are a popular snack and appetizer. A cup of cooked edamame contains about 99 mg of magnesium, along with protein, fiber, and various vitamins and minerals. Edamame is a nutritious and versatile addition to any diet.

10 Foods That Have More Magnesium Than Pumpkin Seeds

Health Benefits of Edamame:

  • Heart Health: Edamame is rich in heart-healthy omega-3 fatty acids, which help reduce inflammation and improve cardiovascular health.
  • Bone Health: Edamame provides a good source of calcium and magnesium, which are essential for maintaining strong bones.
  • Weight Management: The protein and fiber in edamame help keep you feeling full, reducing overall calorie intake.

How to Include Edamame in Your Diet:

  • Enjoy steamed edamame as a snack with a sprinkle of sea salt.
  • Add edamame to salads, grain bowls, and stir-fries.
  • Blend edamame into hummus for a protein-rich dip.
  • Use edamame as a topping for soups and stews.
  • Incorporate edamame into sushi rolls and Asian-inspired dishes.

7. Avocados

Avocados are rich in healthy fats and provide around 58 mg of magnesium per fruit. They are also packed with potassium, vitamin K, and various other nutrients, making them a superfood with numerous health benefits.

10 Foods That Have More Magnesium Than Pumpkin Seeds

Health Benefits of Avocados:

  • Heart Health: The monounsaturated fats in avocados help reduce bad cholesterol levels and improve overall heart health.
  • Digestive Health: Avocados are high in fiber, which promotes healthy digestion and regular bowel movements.
  • Anti-Inflammatory Properties: Avocados contain antioxidants and anti-inflammatory compounds that can help reduce inflammation in the body.

How to Include Avocados in Your Diet:

  • Spread mashed avocado on toast for a nutritious breakfast.
  • Add avocado slices to salads, sandwiches, and wraps.
  • Make guacamole and enjoy it with tortilla chips or as a topping for Mexican dishes.
  • Blend avocados into smoothies for a creamy texture.
  • Use avocados as a substitute for butter or oil in baking recipes.

8. Tofu

Tofu is an excellent plant-based protein source that also offers a good amount of magnesium. A half-cup serving of tofu can provide around 37 mg of magnesium. Tofu is a versatile ingredient that can be used in various dishes, from stir-fries to desserts.

10 Foods That Have More Magnesium Than Pumpkin Seeds

Health Benefits of Tofu:

  • Bone Health: Tofu is rich in calcium and magnesium, which are essential for maintaining strong bones.
  • Heart Health: Tofu provides plant-based protein and healthy fats, which can help reduce cholesterol levels and improve heart health.
  • Hormone Balance: Tofu contains phytoestrogens, which can help balance hormone levels in the body.

How to Include Tofu in Your Diet:

  • Add tofu to stir-fries and curries for a protein boost.
  • Use tofu in salads and grain bowls for added texture and nutrition.
  • Blend tofu into smoothies for a creamy and protein-rich drink.
  • Make tofu scrambles as a plant-based alternative to scrambled eggs.
  • Incorporate tofu into desserts, such as tofu pudding or cheesecake.

9. Salmon

Salmon is well-known for its omega-3 fatty acids, but it’s also a good source of magnesium, with about 53 mg per half fillet. Salmon is a nutritious option for maintaining heart health and overall well-being.

Health Benefits of Salmon:

  • Heart Health: The omega-3 fatty acids in salmon help reduce inflammation, lower blood pressure, and improve heart health.
  • Brain Health: Omega-3 fatty acids in salmon support brain function and can help reduce the risk of neurodegenerative diseases.
  • Eye Health: Salmon provides nutrients that promote eye health and reduce the risk of age-related macular degeneration.

How to Include Salmon in Your Diet:

  • Grill or bake salmon fillets for a healthy main course.
  • Add smoked salmon to salads, sandwiches, and wraps.
  • Use canned salmon in recipes such as salmon patties or salmon salad.
  • Incorporate salmon into pasta dishes or grain bowls.
  • Make salmon sushi rolls for a delicious and nutritious meal.

10. Quinoa

Quinoa is a nutrient-dense grain that delivers approximately 118 mg of magnesium per cup when cooked. It is also a complete protein, containing all nine essential amino acids, making it a fantastic addition to any diet, especially for vegetarians and vegans.

Health Benefits of Quinoa:

  • Digestive Health: Quinoa is high in dietary fiber, which aids in digestion and promotes regular bowel movements.
  • Heart Health: The fiber and magnesium in quinoa contribute to heart health by helping to regulate cholesterol levels and blood pressure.
  • Gluten-Free: Quinoa is naturally gluten-free, making it an excellent grain choice for those with celiac disease or gluten sensitivity.

How to Include Quinoa in Your Diet:

  • Use quinoa as a base for salads and grain bowls.
  • Substitute quinoa for rice or other grains in your favorite recipes.
  • Add cooked quinoa to soups and stews for added texture and nutrition.
  • Make quinoa porridge for a nutrient-rich breakfast option.
  • Incorporate quinoa into baked goods, such as muffins and bread.

The Importance of Magnesium

Magnesium is involved in over 300 biochemical reactions in the body. It plays a key role in:

  • Energy Production: Magnesium is required for the production of ATP, the body’s primary energy carrier.
  • Protein Synthesis: It helps in the synthesis of proteins, which are essential for muscle growth and repair.
  • Blood Sugar Control: Magnesium helps regulate blood glucose levels and insulin sensitivity, reducing the risk of type 2 diabetes.
  • Bone Health: Magnesium is crucial for bone formation, as it helps in the assimilation of calcium into the bones.
  • Nervous System Function: It helps in the transmission of nerve signals and muscle contractions.

Signs of Magnesium Deficiency

Magnesium deficiency can manifest in various ways, including:

  • Muscle Cramps and Spasms: A lack of magnesium can lead to involuntary muscle contractions and cramps.
  • Fatigue and Weakness: Low levels of magnesium can cause general fatigue and muscle weakness.
  • Mental Health Issues: Magnesium deficiency is linked to an increased risk of depression, anxiety, and other mental health issues.
  • Heart Problems: Insufficient magnesium levels can affect heart rhythm, leading to arrhythmias and other cardiovascular issues.
  • Osteoporosis: Long-term magnesium deficiency can lead to a decrease in bone density, increasing the risk of fractures and osteoporosis.

Tips for Increasing Magnesium Intake

Incorporating magnesium-rich foods into your diet is the best way to ensure you get enough of this essential mineral. Here are some tips:

  • Diversify Your Diet: Include a variety of magnesium-rich foods, such as nuts, seeds, leafy greens, legumes, whole grains, and fish.
  • Snacking Smart: Choose magnesium-rich snacks, such as almonds, cashews, and dark chocolate.
  • Cooking Methods: Opt for cooking methods that retain magnesium, such as steaming or sautéing, rather than boiling, which can cause nutrient loss.
  • Supplement Wisely: If you have trouble meeting your magnesium needs through diet alone, consider a magnesium supplement, but consult with a healthcare provider first.


Magnesium is an essential mineral that supports numerous bodily functions and overall health. While pumpkin seeds are a great source of magnesium, many other foods provide even higher amounts of this vital nutrient. By incorporating a variety of magnesium-rich foods like spinach, almonds, cashews, black beans, dark chocolate, edamame, avocados, tofu, salmon, and quinoa into your diet, you can help ensure you meet your daily magnesium needs.

A balanced diet that includes these foods can contribute to better bone health, improved heart function, enhanced muscle and nerve function, and overall well-being. So, next time you’re planning your meals, consider adding these magnesium powerhouses to your plate and enjoy the numerous health benefits they offer.

By making these nutrient-rich foods a regular part of your diet, you can support your health and well-being in a delicious and satisfying way.

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