Top Nuts High in Magnesium
About Nuts and Magnesium
There are quite a number of nuts rich in magnesium, and most of this list will provide a significant portion of your recommended daily values.Some of the highest magnesium nuts include hemp seeds, flaxseeds, brazil nut, sesame seeds, chia seeds, pili nut, cashews, almonds, pumpkin seeds and pine nut. Other magnesium rich nuts are lotus seeds, hazelnut, walnut, pecan, breadfruit seeds, pistachio, chestnut, coconut and coconut cream.
We calculated the top nuts for magnesium by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 19 nuts highest in magnesium.
Hemp Seeds
In 1 cup, hemp seed
has
1120mg of
magnesium, or about
360% of daily values for women and
280% for men.
| Magnesium | |
|---|---|
|
1120mg in 1 cup (160g) |
253mg in
200 Calories (36g) |
|
360%
280%
|
82%
63%
|
Complete nutrition for Hemp Seeds
Flaxseeds
1 cup of flaxseed
contains
659mg of
magnesium, or about
210% of daily values for women and
160% for men.
| Magnesium | |
|---|---|
|
659mg in 1 cup (168g) |
147mg in
200 Calories (37g) |
|
210%
160%
|
47%
37%
|
Complete nutrition for Flaxseeds
Brazil Nut (dried)
In 1 cup, brazil nut
has
500mg of
magnesium, or about
160% of daily values for women and
130% for men.
| Magnesium | |
|---|---|
|
500mg in 1 cup (133g) |
114mg in
200 Calories (30g) |
|
160%
130%
|
37%
29%
|
Complete nutrition for Brazil Nut
Sesame Seeds
1 tablespoon of sesame seed
contains
34mg of
magnesium, or about
11% of daily values for women and
8% for men.
| Magnesium | |
|---|---|
|
34mg in 1 tablespoon (9.45g) |
126mg in
200 Calories (35g) |
|
11%
8%
|
41%
32%
|
Complete nutrition for Sesame Seeds
Chia Seeds (dried)
In 1 ounce, chia seed
has
95mg of
magnesium, or about
31% of daily values for women and
24% for men.
| Magnesium | |
|---|---|
|
95mg in 1 ounce (28.35g) |
138mg in
200 Calories (41g) |
|
31%
24%
|
44%
34%
|
Complete nutrition for Chia Seeds
Pili Nut (dried)
1 cup of pili nut
contains
362mg of
magnesium, or about
120% of daily values for women and
91% for men.
| Magnesium | |
|---|---|
|
362mg in 1 cup (120g) |
84mg in
200 Calories (28g) |
|
120%
91%
|
27%
21%
|
Complete nutrition for Pili Nut
Cashews
In 1 ounce, cashew
has
83mg of
magnesium, or about
27% of daily values for women and
21% for men.
| Magnesium | |
|---|---|
|
83mg in 1 ounce (28.35g) |
106mg in
200 Calories (36g) |
|
27%
21%
|
34%
26%
|
Complete nutrition for Cashews
Almonds
1 cup of almond
contains
386mg of
magnesium, or about
120% of daily values for women and
97% for men.
| Magnesium | |
|---|---|
|
386mg in 1 cup (143g) |
93mg in
200 Calories (35g) |
|
120%
97%
|
30%
23%
|
Complete nutrition for Almonds
Pumpkin Seeds
In 1 cup, pumpkin seed
has
168mg of
magnesium, or about
54% of daily values for women and
42% for men.
| Magnesium | |
|---|---|
|
168mg in 1 cup (64g) |
117mg in
200 Calories (45g) |
|
54%
42%
|
38%
29%
|
Complete nutrition for Pumpkin Seeds
Pine Nut (dried)
1 cup of pine nut
contains
339mg of
magnesium, or about
110% of daily values for women and
85% for men.
| Magnesium | |
|---|---|
|
339mg in 1 cup (135g) |
75mg in
200 Calories (30g) |
|
110%
85%
|
24%
19%
|
Complete nutrition for Pine Nut
Lotus Seeds (dried)
In 1 cup, lotus seed
has
67mg of
magnesium, or about
22% of daily values for women and
17% for men.
| Magnesium | |
|---|---|
|
67mg in 1 cup (32g) |
127mg in
200 Calories (60g) |
|
22%
17%
|
41%
32%
|
Complete nutrition for Lotus Seeds
Hazelnut
1 cup of hazelnut
contains
392mg of
magnesium, or about
130% of daily values for women and
98% for men.
| Magnesium | |
|---|---|
|
392mg in 1 cup (226.8g) |
54mg in
200 Calories (31g) |
|
130%
98%
|
17%
13%
|
Complete nutrition for Hazelnut
Walnut
In 1 cup, walnut
has
185mg of
magnesium, or about
60% of daily values for women and
46% for men.
| Magnesium | |
|---|---|
|
185mg in 1 cup (117g) |
48mg in
200 Calories (31g) |
|
60%
46%
|
16%
12%
|
Complete nutrition for Walnut
Pecan
1 cup of pecan
contains
132mg of
magnesium, or about
43% of daily values for women and
33% for men.
| Magnesium | |
|---|---|
|
132mg in 1 cup (109g) |
35mg in
200 Calories (29g) |
|
43%
33%
|
11%
9%
|
Complete nutrition for Pecan
Breadfruit Seeds (dried)
In 1 tablespoon, breadfruit seed
has
12mg of
magnesium, or about
4% of daily values for women and
3% for men.
| Magnesium | |
|---|---|
|
12mg in 1 tablespoon (10g) |
63mg in
200 Calories (54g) |
|
4%
3%
|
20%
16%
|
Complete nutrition for Breadfruit Seeds
Pistachio
1 cup of pistachio
contains
134mg of
magnesium, or about
43% of daily values for women and
34% for men.
| Magnesium | |
|---|---|
|
134mg in 1 cup (123g) |
38mg in
200 Calories (35g) |
|
43%
34%
|
12%
10%
|
Complete nutrition for Pistachio
Chestnut
In 1 cup, chestnut
has
47mg of
magnesium, or about
15% of daily values for women and
12% for men.
| Magnesium | |
|---|---|
|
47mg in 1 cup (143g) |
27mg in
200 Calories (82g) |
|
15%
12%
|
9%
7%
|
Complete nutrition for Chestnut
Coconut
1 cup of coconut
contains
26mg of
magnesium, or about
8% of daily values for women and
6% for men.
| Magnesium | |
|---|---|
|
26mg in 1 cup (80g) |
18mg in
200 Calories (56g) |
|
8%
6%
|
6%
5%
|
Complete nutrition for Coconut
Coconut Cream
In 1 cup, coconut cream
has
67mg of
magnesium, or about
22% of daily values for women and
17% for men.
| Magnesium | |
|---|---|
|
67mg in 1 cup (240g) |
17mg in
200 Calories (61g) |
|
22%
17%
|
5%
4%
|
Complete nutrition for Coconut Cream