How Much Magnesium Do Almonds Have? Learn the Surprising Truth

How Much Magnesium Do Almonds Have? Learn the Surprising Truth

Almonds are often hailed as a superfood, but have you ever wondered how much magnesium is in almonds? 

If you're looking for natural ways to boost your magnesium intake, you’ve come to the right place. 

This article will tell you how much magnesium there is in almonds, why it is so essential for your health, and how almonds compare to other foods high in magnesium. 

You will also discover helpful strategies for increasing the amount of this nutrient-dense nut in your diet. 

By the end, you’ll see why adding almonds to your daily routine is a simple, delicious way to meet your magnesium needs—and how it aligns with Wild Foods' mission of promoting whole, natural foods for optimal wellness.

How Much Magnesium Is in Almonds?

When it comes to magnesium, almonds are a powerhouse. 

A single 1-ounce serving of almonds (roughly 23 almonds) contains 76 milligrams of magnesium, recommended daily by about 18% of adults. 

This makes almonds one of the top nut sources of magnesium, an essential mineral in everything from creating energy to muscle function.

To give you a better idea of where almonds stand, here’s a comparison table of magnesium content in common foods:

Food Serving Size Magnesium Content
Almonds 1 ounce (23 almonds) 76 mg
Cashews 1 ounce 74 mg
Brazil nuts 1 ounce 107 mg
Spinach 1 cup cooked 157 mg
Pumpkin seeds 1 ounce 156 mg
Banana One medium 32 mg

Magnesium is vital for many bodily functions, and almonds provide a significant portion of this essential mineral in just a small serving. 

This makes them an easy snack to integrate into your diet. Pairing almonds with other magnesium-rich foods ensures you’re meeting your daily needs.

Why Magnesium Matters: Key Benefits for Your Health

Not only is magnesium a nutrient, but it is essential to overall wellness. 

The body uses this vital mineral to sustain hundreds of metabolic processes. (1)

Let us examine some of the most significant functions that magnesium performs:

Magnesium's Role in Energy and Muscle Health

Magnesium helps turn food into energy, fueling everything from daily tasks to workouts. (2

It is essential for people who exercise frequently or lead active lifestyles because it helps maintain muscle health, heal, and prevent cramps.

Almonds are a vital source of magnesium, which could be a game-changer for those who suffer from aching muscles or frequent weariness.

Magnesium and Brain Health

Magnesium is a natural stress reliever. 

By controlling the neurotransmitters that oversee the communication network in your brain, it aids in mood stabilization and lessens tension and anxiety. 

It is essential to keep magnesium levels in check because studies have demonstrated a correlation between low levels and elevated stress and anxiety.

Magnesium controls the neurotransmitters that oversee the communication network in your brain, aiding in mood stabilization and lessening tension and anxiety. 

It is essential to keep magnesium levels in check because studies have demonstrated a correlation between low levels and elevated stress and anxiety.

Almonds as a Top Source of Magnesium Compared to Other Foods

Almonds are one of the most convenient sources of magnesium, but how do they compare to other foods?

Nuts are generally a good source of magnesium, but almonds rank exceptionally high.

Here’s a quick look at how almonds compare to other popular nuts:

Cashews: 1 ounce provides 74 mg of magnesium. (3)

Brazil nuts: 1 ounce provides 107 mg of magnesium.

Peanuts: 1 ounce provides 50 mg of magnesium.

While Brazil nuts offer slightly more magnesium, they’re higher in calories and fat. 

Almonds offer a balanced profile of magnesium, fiber, and healthy fats, making them a versatile and nutritionally dense option.

Magnesium in Almonds vs. Vegetables and Fruits

Magnesium isn’t just found in nuts. 

Leafy greens, legumes, and some fruits are also excellent sources. Here’s how almonds stack up against popular veggies and fruits:

Spinach (1 cup cooked): 157 mg of magnesium.

Banana (1 medium): 32 mg of magnesium.

Pumpkin seeds (1 ounce): 156 mg of magnesium.

As you can see, while spinach and pumpkin seeds are rich in magnesium, they’re not as convenient to snack on as almonds. 

Almonds offer a satisfying crunch and can easily be carried as an on-the-go snack.

How Many Almonds Should You Eat for Magnesium?

You don’t need to rely solely on almonds to meet your daily magnesium needs, but they’re an excellent addition to the diet. 

Adults generally need about 400 mg of magnesium per day. Here’s how many almonds you’d need to hit that target:

Five servings of almonds (about 115 almonds) = 380 mg of magnesium.

That might sound like many almonds, but you don’t have to eat them all simultaneously. Spread them out throughout the day:

Add a handful to your breakfast smoothie.

Snack on them during the afternoon for a midday energy boost.

Toss some into your evening salad or stir-fry.

Pro tip: Combine almonds with other magnesium-rich foods like spinach or pumpkin seeds, and you’ll quickly hit your daily target!

Additional Nutrients in Almonds That Enhance Magnesium's Benefits

Almonds aren’t just a one-trick pony. 

Alongside their magnesium content, they provide several other essential nutrients that work together to boost your health (4):

Almonds’ High Fiber and Vitamin E Content

Fiber: Almonds are high in fiber, which helps keep your digestive system running smoothly. 

One ounce of almonds provides 3.5 grams of fiber, about 14% of the daily recommended intake.

Vitamin E: Almonds are also a great source of Vitamin E, a potent antioxidant that protects your cells from oxidative stress. 

One ounce contains 7.3 mg of Vitamin E, about 48% of the recommended daily intake.

Fiber and Vitamin E synergize with magnesium to improve digestion, boost immunity, and support overall well-being.

The Healthy Fats in Almonds and Their Role in Absorbing Magnesium

Magnesium controls the neurotransmitters that oversee the communication network in your brain, aiding in mood stabilization and lessening tension and anxiety. 

It is essential to keep magnesium levels in check because studies have demonstrated a correlation between low levels and elevated stress and anxiety. (5)

If you want to add more nutrient-dense foods to your daily diet, Wild Foods' Wild Fish Oil is another excellent source of healthy fats that complement your magnesium intake.

How to Add More Almonds and Magnesium-Rich Foods to Your Diet

Increasing your magnesium intake by incorporating almonds and other magnesium-rich foods into your meals is easier than you think. 

Here’s how to do it:

For breakfast, sprinkle chopped almonds over your oatmeal or yogurt.

Lunch: Add sliced almonds to salads for a crunchy, nutritionally dense topping.

Dinner: Use almond flour as a coating for baked chicken or fish.

Snacks: Enjoy a handful of raw almonds or mix them with dark chocolate for a magnesium-packed trail mix.

Other Magnesium-Rich Foods to Complement Almonds

Variety is critical to hitting your daily magnesium target. Alongside almonds, consider adding these foods to your routine:

Spinach: Add it to smoothies, salads, or omelets for a magnesium boost.

Pumpkin Seeds: Sprinkle them on soups and salads, or snack on them solo.

Dark Chocolate: Treat yourself to a piece of dark chocolate containing 64 mg of magnesium per ounce.

You can also explore Wild Foods' Wild Cacao Powder for a delicious and magnesium-rich addition to your diet.

Final Thoughts

Make Almonds Your Go-To for Magnesium Intake

Almonds are more than a tasty snack—they're a simple, effective way to meet your magnesium needs. 

Whether you add them to your breakfast, snack on them during the day, or use almond flour in your dinner recipes, almonds make it easy to improve your magnesium intake. 

Like Wild Foods, which believes in the power of whole, natural foods, almonds provide real, nutrient-dense benefits that align with a healthy, balanced lifestyle.

Take a handful of almonds when you feel low on energy, are stressed, or need extra nutrients.

They are delicious and a great source of magnesium and other necessary elements that can support optimal health. 

Are you prepared to advance your nutritional knowledge? 

Discover the whole line of nutrient-dense, whole-food supplements from Wild Foods to improve your overall health and well-being.

FAQs

How many almonds should I eat daily to get enough magnesium?

To meet the recommended daily magnesium intake, you should eat approximately 115 almonds (5 servings). 
Spread them out throughout your day for the best results.

Which nut has the highest magnesium content?

Brazil nuts offer the highest magnesium content at 107 mg per ounce, but almonds are close behind with 76 mg per ounce.

What other foods are high in magnesium besides almonds?

Other magnesium-rich foods include spinach, pumpkin seeds, and dark chocolate, all of which are excellent additions to a balanced diet.

How much magnesium per day is recommended for adults?

The recommended daily intake is 400 mg for men and 310-320 mg for women, depending on age and lifestyle.

Are there any drinks high in magnesium?

Yes, mineral water and certain fortified beverages can boost magnesium content.

RELATED STUDIES

1. Title: Magnesium and Muscle Function: A Review

This study reviews how magnesium is essential for energy production and muscle contraction, highlighting its role in preventing cramps.

Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9820677/

2. Title: Dietary magnesium intake is related to larger brain volumes and lower white matter lesions with notable sex differences

This research indicates that higher magnesium intake is associated with better brain health, reducing stress and anxiety by regulating neurotransmitters.

Link: https://www.sciencedaily.com/releases/2023/03/230323103415.htm

3. Title: The Role of Magnesium in Metabolism

This comprehensive review explains how magnesium is involved in over 300 enzymatic reactions, crucial for metabolic processes in the body.

Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9820677/

4. Title: USDA National Nutrient Database for Standard Reference

This nutritional database confirms that almonds are a rich source of heart magnesium, providing essential dietary information.

Link: https://fdc.nal.usda.gov/

5. Title: Magnesium Intake and Risk of Cardiovascular Disease: A Meta-Analysis

This meta-analysis demonstrates that increased magnesium intake is linked to lower blood pressure and improved heart rhythm, benefiting cardiovascular health.

Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9820677/

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