5 Foods with More Magnesium than Almonds
Annanya Saxena | Sep 09, 2025, 12:16 IST
Magnesium rich food
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Most Indians buy almonds for magnesium, but they aren’t the best choice. Pumpkin seeds, spinach, dark chocolate, cashews, and black beans give equal or more magnesium at a fraction of the cost. These foods improve sleep, reduce leg cramps, and boost energy, while saving hundreds on monthly grocery bills. This article explains why these everyday Indian foods outperform almonds and how to include them in your diet with easy recipes and snack swaps.
Everyone buys almonds for magnesium thinking they're getting the best deal. Your fitness trainer recommends them. Health magazines praise them. Instagram influencers snack on them. One ounce gives you 80mg of magnesium for about 19% of daily needs.
But here's what the expensive nut industry won't tell you. Five common foods beat almonds in magnesium content and cost 60% less. Your local sabzi vendor sells most of them. Your grandmother's kitchen probably has three right now.
Your muscles need magnesium for proper function. Your heart needs it for steady rhythm. Your bones need it for strength. But your wallet doesn't need to suffer getting these benefits. Smart Indians choose foods based on nutrition facts, not marketing hype about superfoods.
Pumpkin seeds pack 168mg of magnesium per ounce. That's double what almonds give you. Research shows pumpkin seeds provide 40% of daily magnesium needs in one small serving.
Pure dark chocolate (85% cocoa) has 95mg magnesium per 30 grams. Almonds have 80mg for the same weight. Pick chocolate with 70% cocoa or higher on the packet.
Cooked spinach gives 78mg magnesium per half cup. Fresh spinach bunches cost Rs 15 while almonds cost Rs 400 for similar nutrition. You also get iron and vitamins that almonds lack.
Cashews have 74mg magnesium per ounce. That's almost as much as almonds but cashews taste sweeter and work in Indian sweets and curries.
One cup of cooked rajma (black beans) delivers 120mg magnesium. That beats almonds easily. You also get protein and fiber that nuts can't match.
Indian families waste money on almonds thinking they're the only magnesium source. These five foods give equal or better results for less cash.
Replace half your almonds with these foods this week. Sprinkle pumpkin seeds on morning poha. Eat two chocolate squares after lunch. Cook spinach twice weekly. Snack on cashews instead of chips. Make rajma once monthly.
Your leg cramps will disappear. Your sleep will improve. Your grocery bill will drop by Rs 200 monthly. Most Indians already eat these foods without knowing they beat almonds for magnesium.
Stop following expensive health trends. Your grandmother's spinach and rajma were giving your family magnesium long before anyone heard of superfoods. Smart nutrition means using what works and costs less.
Explore the latest trends and tips in Health & Fitness, Spiritual, Travel, Life Hacks, Trending, Fashion & Beauty, and Relationships at Times Life!
But here's what the expensive nut industry won't tell you. Five common foods beat almonds in magnesium content and cost 60% less. Your local sabzi vendor sells most of them. Your grandmother's kitchen probably has three right now.
Your muscles need magnesium for proper function. Your heart needs it for steady rhythm. Your bones need it for strength. But your wallet doesn't need to suffer getting these benefits. Smart Indians choose foods based on nutrition facts, not marketing hype about superfoods.
Pumpkin Seeds Beat Everything
Pumpkin seeds
( Image credit : Pexels )
Pumpkin seeds pack 168mg of magnesium per ounce. That's double what almonds give you. Research shows pumpkin seeds provide 40% of daily magnesium needs in one small serving.
Why pumpkin seeds work:
- Cost Rs 80 vs Rs 500 for almonds
- Roast at home with salt and haldi
- Kids eat them like chips
- Available every season
Dark Chocolate Surprises Everyone
Dark chocolate
( Image credit : Pexels )
Pure dark chocolate (85% cocoa) has 95mg magnesium per 30 grams. Almonds have 80mg for the same weight. Pick chocolate with 70% cocoa or higher on the packet.
Smart chocolate tips:
- Read the cocoa percentage on wrapper
- Indian brands work just fine
- Two squares daily prevents weight gain
- Satisfies sweet cravings naturally
Spinach Costs Almost Nothing
Spinach
( Image credit : Pexels )
Cooked spinach gives 78mg magnesium per half cup. Fresh spinach bunches cost Rs 15 while almonds cost Rs 400 for similar nutrition. You also get iron and vitamins that almonds lack.
Spinach beats almonds because:
- Rs 15 bunch vs Rs 400 almond packet
- Fills stomach with fiber
- Hides easily in dal and sabzi
- Fresh daily in every Indian market
Cashews Taste Better Too
Cashews
( Image credit : Pexels )
Cashews have 74mg magnesium per ounce. That's almost as much as almonds but cashews taste sweeter and work in Indian sweets and curries.
Cashew advantages:
- Kids love the creamy taste
- Perfect for homemade cashew milk
- Goes in traditional Indian dishes
- Usually cheaper when bought in bulk
Black Beans Pack the Most
Black beans
( Image credit : Pexels )
One cup of cooked rajma (black beans) delivers 120mg magnesium. That beats almonds easily. You also get protein and fiber that nuts can't match.
Black bean power:
- One cup costs Rs 15 vs Rs 120 for almonds
- Keeps hunger away for hours
- Excellent protein for muscle building
- Every Indian kitchen makes great rajma
Money Facts That Matter
Real costs per 100mg magnesium:
- Pumpkin seeds: Rs 25
- Dark chocolate: Rs 45
- Spinach: Rs 10
- Cashews: Rs 65
- Black beans: Rs 12
- Almonds: Rs 125
Start Today Without Drama
Your leg cramps will disappear. Your sleep will improve. Your grocery bill will drop by Rs 200 monthly. Most Indians already eat these foods without knowing they beat almonds for magnesium.
Stop following expensive health trends. Your grandmother's spinach and rajma were giving your family magnesium long before anyone heard of superfoods. Smart nutrition means using what works and costs less.
Explore the latest trends and tips in Health & Fitness, Spiritual, Travel, Life Hacks, Trending, Fashion & Beauty, and Relationships at Times Life!