Which nuts and seeds are rich in magnesium?
Quick summary
Brazil nuts, almonds and cashews are among the nuts densest in magnesium, with contents often exceeding 250 mg per 100 g. A handful a day, raw or lightly toasted, contributes effectively to covering daily needs.
Key facts
Key points
- Brazil nuts and almonds are among the nuts richest in magnesium.
- Raw or lightly toasted, they preserve their nutrients better than heavy roasting.
- The magnesium they supply supports normal muscle and nerve function (EFSA claims).
- A handful a day is enough; moderation is advised given their calorie density.
Nuts and seeds are a remarkable source of magnesium, the mineral involved in muscle function, nerve transmission and energy-yielding metabolism. In this part of our overview of magnesium-rich foods, we compare the contents of the main tree nuts, set out the expected benefits and give a few tips for enjoying them well.
Which nuts and seeds are richest in magnesium?
Among nuts and seeds, some stand out for a particularly high magnesium content. To put their value in context, the complete magnesium guide sets a requirement of around 300 to 400 mg per day in adults.
Brazil nuts
Brazil nuts top the table with a content of around 376 mg of magnesium per 100 g. Very rich, they also supply selenium: one or two nuts a day are generally enough.
Almonds
With around 270 mg of magnesium per 100 g, almonds support normal muscle function and contribute to the reduction of tiredness and fatigue. They are one of the most versatile nuts for everyday eating.
Hazelnuts
Hazelnuts provide close to 163 mg of magnesium per 100 g, in a tasty combination that lends itself well to both sweet and savoury preparations.
Other nuts and seeds usefully round out the intake:
- Cashews: around 260 mg per 100 g, ideal for healthy snacking.
- Walnuts: close to 158 mg per 100 g, perfect in a salad or as a snack.
- Pistachios: around 121 mg per 100 g, to enhance savoury dishes and desserts.
| Nut or seed | Magnesium (per 100 g) |
|---|---|
| Brazil nuts | ~376 mg |
| Almonds | ~270 mg |
| Cashews | ~260 mg |
| Hazelnuts | ~163 mg |
| Walnuts | ~158 mg |
| Pistachios | ~121 mg |
What benefits can you expect from the magnesium in nuts and seeds?
Magnesium is involved in more than 300 enzymatic reactions and takes part in protein synthesis, the regulation of vascular tone and normal muscle and nerve function[1]. Several EFSA claims are established; other effects often cited need to be qualified.
Nervous balance and fatigue
Magnesium contributes to normal psychological function and to the reduction of tiredness and fatigue (EFSA claims)[3]. Eating magnesium-rich nuts and seeds regularly can therefore support overall nervous balance, without constituting a treatment for stress or anxiety.
Muscle function and cramps
By aiding muscle relaxation after contraction, magnesium supports normal muscle function[3]. On the other hand, preventing cramps through supplementation is not demonstrated: a Cochrane review concludes that a benefit on cramps is unlikely[4].
Cardiovascular system
Magnesium takes part in regulating heart rhythm and vascular tone. A meta-analysis of controlled trials found that supplementation can lead to a modest fall in blood pressure, of the order of a few millimetres of mercury[5]. This effect remains limited and is no substitute for medical management of high blood pressure.
Caution
Nuts and seeds are calorie-rich and some are common allergens (tree nuts). In the event of a known allergy or ongoing cardiovascular treatment, seek advice from a healthcare professional.
How to enjoy magnesium-rich nuts and seeds well?
Well chosen and well prepared, nuts and seeds fit easily into a balanced diet while optimising magnesium intake.
Choosing and preparing
Favour raw or lightly toasted nuts and seeds, with no added oil or salt: excessive roasting damages some nutrients. Soaking almonds or walnuts before eating can aid digestion.
Fitting them into everyday eating
A few simple ideas:
- At breakfast: in yoghurt, porridge or cereal.
- As a snack: mixed with dried fruit for a balanced bite.
- In dishes: over a salad, in a stew or a saute, for texture and nutrients.
Key takeaway
A handful a day (about 30 g) is enough to benefit from the magnesium intake without excess calories. Varying the sources (nuts, seeds, legumes, leafy greens) remains the simplest strategy.
Frequently asked questions
Why is magnesium important for the body?
Magnesium is involved in more than 300 enzymatic reactions. It contributes to normal muscle and nerve function, to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. An adequate intake therefore supports the body’s everyday functioning. Nuts and seeds are among the best dietary sources for covering this need.
Which nuts and seeds are richest in magnesium?
Brazil nuts come first (~376 mg per 100 g), followed by almonds (~270 mg) and cashews (~260 mg). Hazelnuts, walnuts and pistachios also provide worthwhile amounts. Beyond magnesium, these foods supply good fatty acids, protein and other minerals, which makes them sound nutritional choices.
What are the possible consequences of a magnesium deficiency?
A deficiency may be accompanied by fatigue, muscle weakness, irritability or sleep disturbances. As these signs are not specific, medical advice is useful to assess the real status. Eating magnesium-rich foods regularly, such as nuts and seeds, helps maintain an adequate intake within a varied diet.
How do I know whether I need a magnesium supplement?
For most people, a varied diet rich in nuts, seeds, legumes and leafy greens covers the needs. A supplement may be justified in the event of a proven shortfall or increased needs, but this decision is for a healthcare professional, who can assess the situation and advise on the appropriate form and dose.
Should you eat nuts and seeds raw or roasted?
Nuts and seeds that are raw or lightly toasted, with no added salt or oil, preserve their nutrients better than heavy roasting. Soaking almonds or walnuts before eating can aid digestion. A handful a day (about 30 g) is enough to benefit from the magnesium intake without excess calories.
Sources & references
5 sources- de Baaij JHF, Hoenderop JGJ, Bindels RJM — Magnesium in man: implications for health and disease
- Gröber U, Schmidt J, Kisters K — Magnesium in Prevention and Therapy
- EFSA NDA Panel — Scientific Opinion on Dietary Reference Values for magnesium
- Garrison SR, Korownyk CS, Kolber MR et al. — Magnesium for skeletal muscle cramps
- Zhang X, Li Y, Del Gobbo LC et al. — Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Controlled Trials