Almonds, cashews, and Brazil nuts are among the nuts highest in magnesium, with almonds providing about 80 mg per ounce.
If you’ve been wondering which nut packs the most magnesium, you’re not alone. Many people turn to nuts as a natural source of this essential mineral, but the numbers can be confusing. A handful of almonds might seem different from a serving of cashews, and Brazil nuts look like a completely different category. The truth is that several nuts are excellent sources — and the best choice for you may depend on your overall diet and health goals.
Among everyday nuts, almonds and cashews lead with roughly 80 mg and 72 mg per ounce respectively, covering about 18-19% of the Daily Value. But Brazil nuts are even more concentrated by weight, and pili nuts offer a respectable 100 mg per ounce. Beyond the raw numbers, how well your body absorbs that magnesium — affected by phytates and preparation methods — matters just as much.
Which Nuts Lead the Pack?
Almonds consistently top the list of magnesium-rich nuts. A single ounce of roasted almonds delivers around 80 mg of magnesium, or about 19% of the recommended Daily Value, according to Cleveland Clinic. That makes them a solid daily choice.
Cashews come in close behind, with roughly 72-75 mg per ounce depending on the variety. A 2023 study published in Nutrients found that cashews also excel in magnesium bioaccessibility — meaning the magnesium they contain may be particularly well-absorbed by the body. That’s a meaningful advantage if you’re looking to maximize your intake from food.
Brazil nuts are the density champions, providing about 350 mg per 100 grams — but they’re typically eaten in smaller amounts because they’re rich in selenium. Pili nuts, less common but notable, offer roughly 100 mg per ounce, making them a strong contender if you can find them.
Why Magnesium Content Alone Doesn’t Tell the Whole Story
When comparing nuts for magnesium, the number on the label isn’t the only factor. Your body’s ability to absorb the mineral, the presence of other nutrients, and how you prepare the nuts all influence how much magnesium you actually get.
- Almonds and Cashews: Both offer similar magnesium levels, but cashews may have better bioaccessibility per a 2023 study, meaning more magnesium may reach your bloodstream.
- Brazil Nuts: Extremely magnesium-dense per gram, but eating them daily risks selenium toxicity. Stick to 1-2 per day.
- Pili Nuts: A less common option with about 100 mg of magnesium per ounce, but they’re harder to find and more expensive.
- Phytates and Preparation: Phytic acid in nuts can bind magnesium and reduce absorption. Soaking or roasting lowers phytate levels, making the magnesium more available.
- Seeds vs. Nuts: If you’re open to seeds, hemp seeds (210 mg/oz), pumpkin seeds (168 mg/oz), and chia seeds (114 mg/oz) surpass all nuts per serving.
So while almonds and cashews are reliable daily picks, mixing in seeds can boost your magnesium intake substantially. And preparation matters — a simple overnight soak may help your body extract more magnesium from any nut or seed.
How to Make the Most of Nut Magnesium
To get the most magnesium from your nuts, consider the role of phytates. These natural compounds, found in the skin and fiber of nuts, can bind to magnesium and reduce its absorption. Soaking nuts overnight in salted water and then rinsing them can help reduce phytate content, a trick some people find useful for maximizing mineral availability.
Roasting also affects bioaccessibility. Light roasting can break down some phytates, but high heat might diminish other nutrients. The best approach is to choose unsalted, dry-roasted or raw nuts, and soak them if you have the time. According to the USDA, nuts like almonds, cashews, and peanuts are recommended food sources of magnesium — see the USDA magnesium food sources for the full list.
But remember that nuts are not the only magnesium-rich foods. Leafy greens, legumes, and whole grains also contribute. A balanced diet with a variety of these foods is more effective than relying solely on nuts.
| Nut (1 oz) | Magnesium | %DV | Notes |
|---|---|---|---|
| Almonds | 80 mg | 19% | Common, easy to find |
| Cashews | 72-75 mg | 18% | Good bioaccessibility |
| Brazil nuts | ~100 mg | ~24% | High selenium; limit to 1-2 daily |
| Pili nuts | 100 mg | ~24% | Less common, higher cost |
| Hemp seeds (seed) | 210 mg | 50% | Even higher per ounce |
3 Ways to Boost Your Magnesium Intake from Nuts
Getting more magnesium from nuts isn’t just about which nut you pick. Here are three practical strategies.
- Soak or sprout your nuts. Soaking reduces phytic acid, freeing up magnesium for absorption. Cover almonds or cashews with salted water for 8-12 hours, then rinse and dry.
- Rotate between at least two magnesium-rich nuts. Almonds and cashews cover your base, but adding Brazil nuts or pili nuts diversifies your mineral intake and avoids overconsumption of any single nutrient.
- Avoid eating nuts with high-calcium meals. Calcium can compete with magnesium for absorption. Separate your nut snack from dairy or calcium supplements by a couple of hours.
These small changes can make a noticeable difference in your magnesium status over time.
Understanding Magnesium Absorption: Food vs. Supplements
Magnesium from food is generally well-absorbed, but absorption rates vary. The NIH Office of Dietary Supplements notes that the body absorbs about 30-40% of the magnesium from food under typical conditions. However, certain factors — like the presence of phytates or oxalates — can lower that number.
For supplemental magnesium, forms like magnesium citrate and glycinate are more absorbable. But when you get magnesium from whole foods like nuts, you also benefit from fiber, healthy fats, and other minerals. That food matrix may actually improve overall nutrient utilization. You can read more about magnesium absorption forms from NIH if you’re comparing supplement options.
For most people, getting magnesium from food is the preferred route. Nuts and seeds are a practical, tasty way to reach the recommended intake of 320-420 mg per day for adults.
| Food (1 oz) | Magnesium per serving |
|---|---|
| Almonds | 80 mg |
| Cashews | 72-75 mg |
| Brazil nuts | ~100 mg |
| Pili nuts | 100 mg |
| Hemp seeds | 210 mg |
| Pumpkin seeds | 168 mg |
| Chia seeds | 114 mg |
The Bottom Line
When you’re looking for a magnesium-rich nut, almonds and cashews are the most reliable daily options, offering about 18-19% of the DV per ounce. Brazil nuts and pili nuts provide more magnesium by weight but come with caveats around portion size and availability. For the highest magnesium density per serving, seeds like hemp and pumpkin seeds beat all nuts — so consider mixing nuts and seeds.
If you’re tracking magnesium for a specific health concern like insomnia or muscle cramps, a registered dietitian can help you fit nuts into your daily intake without overdoing other minerals like selenium from Brazil nuts. A small handful of almonds plus a tablespoon of pumpkin seeds might be all you need to hit your target.
References & Sources
- Usda. “Eye Nutrition Magnesium” The USDA recommends nuts such as almonds, cashews, and peanuts as food sources of magnesium.
- NIH Office of Dietary Supplements. “Magnesium Healthprofessional” Forms of magnesium that dissolve well in liquid (such as aspartate, citrate, lactate, and chloride) have higher absorption rates than other forms.