Magnesium is a mineral that plays essential roles in nerve function, stress response, blood sugar and blood pressure regulation, bone health, and many other important processes.
Pumpkin seeds, also known as pepitas, are known for their impressive magnesium content, offering 156 milligrams per ounce, which covers 37% of the Daily Value (DV).
While pumpkin seeds can help you meet your magnesium needs, there are several other foods that contain more magnesium per serving.
Here are 5 foods with more magnesium than pumpkin seeds.
Viktoriya Skorikova / Getty Images
- Magnesium content: 157milligrams per cooked cup, or 37% of the DV
- Health benefits: Spinach is a cruciferous vegetable that’s packed with nutrients. This dark leafy green provides a good source of folate, vitamin A, vitamin E, vitamin K, iron, and manganese. Spinach is packed with antioxidant plant compounds, such as the carotenoids lutein and zeaxanthin, which protect against cellular damage.
- How to use: Spinach is a versatile leafy green that works well in a variety of recipes. You can toss fresh spinach into salads, soups, and smoothies, or sauté it quickly with chopped garlic for a simple, nutrient-packed side dish.
HandmadePictures / Getty Images
- Magnesium content: 210 milligrams per ounce, or 50% DV
- Health benefits: In addition to magnesium, hemp seeds are loaded with essential nutrients like protein, healthy fats, vitamin B6, and zinc. A 1-ounce serving of hemp seeds provides 9.5 grams of plant-based protein, making them a convenient protein source for those following vegan or vegetarian diets. Hemp seeds are also high in polyunsaturated fatty acids, which have anti-inflammatory properties.
- How to use: Hemp seeds can be sprinkled on dishes like oatmeal, chia pudding, salads, and smoothie bowls, and can be incorporated into homemade energy balls and trail mix.
krisanapong detraphiphat / Getty Images
- Magnesium content: 160 milligrams per cooked cup, or 38% DV
- Health benefits: Amaranth is considered a pseudocereal, which is a plant that produces seeds or fruits that are used like grains. This naturally gluten-free carb source packs 38% of the magnesium DV per cup, surpassing the amount found in more popular grains and pseudocereals like quinoa and oats. Amaranth is also high in protein and fiber, providing 9.35 grams and 5.17 grams per cup, respectively.
- How to use: Amaranth has a nutty and earthy flavor and can be enjoyed in sweet and savory recipes. Try using cooked amaranth as a hot cereal in the morning or as a creamy side dish for lunch or dinner. Cooked amaranth can also be added to soups, stews, or salads to boost their magnesium content.
Tsvetomir Hristov / Getty Images
- Magnesium content: 204 milligrams per ounce, or 57.14% of the DV
- Health benefits: Cacao powder, unlike cocoa powder, it is minimally processed, giving it a richer flavor and a higher concentration of antioxidants. Cacao powder is one of the richest sources of flavonol antioxidants, which have powerful antioxidant and anti-inflammatory properties. Studies show that a diet high in flavonols may help reduce the risk of conditions like heart disease and certain cancers, though more research is needed.
- How to use: Cacao powder can be used just like cocoa powder and makes a magnesium-rich addition to your diet. Try adding it to baked goods such as breads and muffins, sprinkling it over yogurt or smoothie bowls, or whisking it into your favorite milk.
Promo_Link / Getty Images
- Magnesium content: 280 milligrams per ounce, or 66.6% of the DV
- Health benefits: Rice bran is a nutrient-rich byproduct of rice processing made from the outer layer and the germ of the rice kernel. Rice bran is high in several nutrients, including magnesium and B vitamins, and is a good source of fiber, providing 6 grams or 21.4% of the DV per ounce. Adding rice bran to your diet may help support weight management, improve blood sugar and blood lipid levels, and lower blood pressure.
- How to use: Rice bran can be added to baked goods, like breads, cakes, and muffins for a boost of nutrients, and can also be mixed into smoothies, oatmeal, and yogurt dishes.
Pumpkin seeds are one of the best sources of magnesium you can eat, but several other foods provide even more of this essential mineral per serving.
Foods like hemp seeds, spinach, amaranth, cacao powder, and rice bran not only surpass pumpkin seeds in their magnesium content, but also deliver additional nutrients and health benefits.
To meet your daily needs, aim to include a variety of magnesium-rich foods such as seeds, beans, whole grains, fruits, and leafy greens in your diet.
