The Best Magnesium-Packed Nuts and Seeds

Magnesium plays a vital role in hundreds of bodily functions from supporting muscle and nerve function to keeping your heart rhythm steady and your bones strong. Yet, nearly two-thirds of Americans don't get enough magnesium, according to recent data.

One of the easiest (and tastiest) ways to boost your intake? Nuts and seeds. These plant-based powerhouses are packed with magnesium, healthy fats, and other essential nutrients that support whole-body wellness.

Here are 11 of the best nuts and seeds to help you meet your daily magnesium needs.

1. Hemp Seeds

Magnesium: 210 mg per 3 tablespoons (50% Daily Value)
In addition to being a complete protein, hemp seeds offer a significant magnesium boost, along with omega-3 fatty acids, zinc, copper, and B vitamins. Sprinkle them on yogurt, blend into smoothies, or stir into oatmeal.

2. Pumpkin Seeds

Magnesium: 165 mg per 1 ounce (37% DV)
Also known as pepitas, these seeds are rich in healthy fats, fiber, and iron. They're also great for heart health, thanks to their content of oleic acid and plant sterols. Try them toasted with spices for a magnesium-rich snack.

3. Chia Seeds

Magnesium: 110 mg per 1 ounce (26% DV)
These tiny seeds are big on benefits loaded with fiber, protein, and omega-3s. Chia can help lower cholesterol and support digestion. Add them to overnight oats, pudding, or your favorite baked goods.

4. Brazil Nuts

Magnesium: 107 mg per 1 ounce (25% DV)
Just one or two Brazil nuts can give you a strong dose of magnesium—but don’t overdo it. They’re also extremely high in selenium, which can be toxic in large amounts. Stick to moderation.

5. Sesame Seeds

Magnesium: 95 mg per 3 tablespoons (23% DV)
Whether in tahini or sprinkled on salads, sesame seeds are rich in calcium, iron, and antioxidants. They support both bone and heart health, making them a worthy pantry staple.

6. Pili Nuts

Magnesium: 86 mg per 1 ounce (22% DV)
Native to the Philippines, pili nuts are buttery-soft and full of thiamine, zinc, and healthy fats. They’re perfect for snacking, baking, or blending into nut butter.

7. Almonds

Magnesium: 76.5 mg per 1 ounce (18% DV)
A magnesium classic. Almonds also deliver vitamin E, protein, and fiber. Almond flour, almond butter, and even almond milk can all help you meet your mineral needs.

8. Cashews

Magnesium: 74 mg per 1 ounce (18% DV)
Cashews offer a creamy texture and are great in both sweet and savory dishes. Besides magnesium, they’re rich in copper, manganese, and healthy fats that support brain function.

9. Hazelnuts

Magnesium: 46 mg per 1 ounce (11% DV)
Best known for their rich flavor and use in chocolate spreads, hazelnuts also contain heart-healthy monounsaturated fats and may help reduce LDL ("bad") cholesterol.

10. Walnuts

Magnesium: 45 mg per 1 ounce (11% DV)
Walnuts are known for their brain-supportive omega-3s and antioxidants. They're linked to improved mood and may even support gut health by nourishing beneficial bacteria.

11. Sunflower Seeds

Magnesium: 37 mg per 1 ounce (9% DV)
Beyond magnesium, sunflower seeds are an excellent source of vitamin E and selenium, which help protect cells from oxidative stress. They’re easy to toss on salads or into trail mix.

How Much Magnesium Do You Need?

Magnesium needs vary based on age and sex. According to the National Institutes of Health (NIH):

• Adult women (31+): 320 mg/day

• Adult men (31+): 420 mg/day

• Teens and younger adults need slightly less

Pregnant and breastfeeding women may require more. If you're unsure whether you're getting enough, speak to your healthcare provider especially before considering supplements, which can cause side effects in high doses.

Other Foods High in Magnesium

In addition to nuts and seeds, consider adding these magnesium-rich foods to your diet:

• Leafy greens (like spinach and Swiss chard)

• Legumes (lentils, chickpeas, black beans)

• Whole grains (quinoa, brown rice, shredded wheat)

• Fruits (avocados, bananas, blackberries)

• Dark chocolate

• Low-fat dairy

• Magnesium-fortified foods and mineral water

Final Tip

Aim for a variety of magnesium sources throughout your day. A handful of seeds on your salad, a spoonful of nut butter in your smoothie, or a snack of roasted almonds can all help you hit your goals while fueling your body with fiber, healthy fats, and essential nutrients.

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