Peanuts often get a shout-out for their magnesium content—about 49 mg in a single ounce (roughly 28 grams). But if you're on the hunt for the heavy hitters, some foods leave even peanuts in the dust!
Let's rank them by magnesium per serving: 1. **Pumpkin seeds**: These are the all-stars, packing around 168 mg per ounce. That's more than three times what's in peanuts! Pumpkin seeds make a fantastic snack or salad topper when you're looking for a magnesium punch. 2. **Chia seeds**: One ounce delivers about 95 mg, plus a dose of omega-3s and fiber. 3. **Almonds**: At 76 mg per ounce, they're another nutty contender for magnesium. 4. **Spinach (cooked)**: Just half a cup brings about 78 mg to your plate. (Pro tip: Cooking spinach shrinks it, so you get more magnesium per bite than raw!) 5. **Dark chocolate (70-85% cacao)**: Just an ounce contains around 64 mg—indulgence with benefits!
Magnesium helps support nerve transmission, muscle contraction, and even your sleep cycle. According to the NIH, most adults get less than the recommended 310–420 mg daily, so hitting these top sources can make a real difference. Next time, try swapping your usual nut butter for pumpkin seed butter, or toss a tablespoon of chia seeds into your smoothie.
