Walnuts are among the richest nuts in magnesium. They have up to 201 mg of magnesium per 100g, while a serving provides up to 13.5% of the required daily dose! Only almonds and cashews have a much higher magnesium content.
How much magnesium is in walnuts?
Walnuts are excellent dietary sources of magnesium. They contain 158-201 mg of magnesium per 100g, depending on the variety. This amount is up to 48% of the Daily Value (DV).
For instance, English walnuts have the lowest magnesium content as compared to other walnut varieties. They have 158 mg of magnesium per 100g. A chopped cup has 185 mg of magnesium while 1/4 cup has 39 mg of magnesium or 9% of the DV. Furthermore, a handful of English walnuts provides 44.8 mg of magnesium or almost 11% of the DV.
On the contrary, black walnuts are richer in magnesium than English walnuts. They have 27% more magnesium! Black walnuts have 201 mg of magnesium per 100g. A handful provides 57 mg of magnesium or 13.5% of the DV.[1]
However, walnut oil has no magnesium at all. Actually, most highly processed foods are poor sources of magnesium. Even walnut-based foods have less magnesium per 100g than whole walnuts. Actually, refined flour, eggs, and all vegetable oils, which are common ingredients in most commercial packaged foods, aren’t good dietary sources of magnesium. Only milk has moderate amounts of magnesium.
Do walnuts have more magnesium than other common nuts?
Walnuts have a moderate amount of magnesium as compared to other favorite nuts. Almonds and cashews are the richest nuts in magnesium. They provide 18% of the DV per serving. In fact, almonds have 71% more magnesium than walnuts!
| magnesium (mg) per 100g | magnesium (mg) per serving | % DV | |
| almonds | 270 | 77 | 18% |
| cashews | 260 | 74 | 18% |
| pine nuts | 251 | 71 | 17% |
| hazelnuts | 173 | 49 | 12% |
| peanuts | 171 | 48 | 12% |
| walnuts | 158 | 45 | 11% |
| pecans | 121 | 34 | 8% |
| pistachios | 121 | 34 | 8% |
| macadamia nuts | 118 | 33 | 8% |
| chestnuts | 74 | 21 | 5% |
| Brazil nuts | 1.2 | 0 | 0% |
Do we absorb the magnesium of walnuts?
It’s estimated that we absorb 30-50% of the magnesium of food. The absorption rate depends on the consumed dose. Higher doses of magnesium are associated with lower absorption rates.[2]
How to increase the absorption rates of magnesium in walnuts?
Above all, we should have normal vitamin D levels for optimal absorption of magnesium. Vitamin D at normal levels may enhance magnesium absorption. However, as vitamin D deficiency is pretty common, many people would benefit from taking high amounts of vitamin D from dietary supplements.[3]
Opt for raw walnuts over roasted or processed varieties. Some processing methods may alter the nutrient content. Raw walnuts retain their natural state.
Moreover, soaking or sprouting nuts, including walnuts, may reduce the presence of compounds known as phytates, which can inhibit mineral absorption. However, the impact on magnesium absorption may not be as significant.
Mixing walnuts into Greek yogurt or kefir may improve magnesium absorption rates as well. Yogurt and kefir are the richest common foods in probiotics that may positively influence mineral absorption. As kefir is the richest food in probiotics, it has huge benefits for weight loss and gut health.
What inhibits the absorption of magnesium of walnuts?
We may absorb less magnesium from walnuts, if we:
- consume too many foods high in phytate, such as beans, whole grains, and nuts.
- get high doses of zinc or vitamin D. Also, too much zinc may interfere with the absorption of calcium. Walnuts have decent amounts of calcium as well.
- smoke
- drink too much alcohol
- take certain drugs
What’s the recommended daily intake?
The recommended daily intake of magnesium is approximately 420 mg for adult men and 320 mg for adult women. Teenagers and pregnant women have high magnesium needs (360-410 mg) as well. Children require lower dosages.
Do walnuts help us meet our daily needs for magnesium?
Actually, walnuts and most nuts help us meet our daily needs for magnesium. A serving provides up to 18% of the DV.
However, we should be very cautious with portion sizes. Overconsumption of walnuts can make you gain weight. Walnuts have many calories!
When should I eat walnuts?
The best time to eat walnuts for weight loss is between meals, as a healthy snack. You can eat walnuts on an empty stomach. Walnuts are low in carbs and sugar. They don’t spike blood sugar levels. On the contrary, walnuts control glycemic response! Moreover, fiber and protein in walnuts promote satiety.
Another great time to eat walnuts is before bed. Walnut consumption is beneficial for a good night’s sleep!
Can we get too much magnesium from walnuts?
Healthy people can’t get too much magnesium from walnuts. In fact, there hasn’t been established a maximum safe dose of magnesium for food. Only for dietary supplements. The kidneys eliminate excess amounts in the urine.
However, patients with impaired renal function or kidney failure can get too much magnesium from magnesium-rich foods, like walnuts. In certain diseases, the kidneys can’t remove excess amounts of magnesium.
Always consult your physician before changing your diet.
Other common foods high in magnesium
Magnesium is naturally found in animal and plant-based foods, as well as certain beverages.
Green leafy vegetables (e.g. spinach), beans, nuts, seeds, whole grains, and certain fruits are good sources of magnesium. In general, foods high in fiber are good sources of magnesium as well.
Pumpkin seeds, chia seeds, almonds, and spinach are the richest common foods in magnesium. They provide 19-37% of the DV per serving!
Moreover, bananas and avocados are the richest fruits in magnesium.
Whole grains also have decent amounts of magnesium. Avoid refined grains, though. The removal of the nutrient-rich germ and bran substantially lowers their magnesium content.
Tap and bottled water can also be a good source of magnesium.
Dietary surveys in the United States consistently show that many people consume less than the recommended daily intake of magnesium. But, following a well-balanced, plant-based diet can provide more than enough magnesium.
Recipe ideas with walnuts for increased magnesium intake
Incorporating walnuts into meals that include other magnesium-rich foods or foods that improve magnesium absorption could play a crucial role in total magnesium intake. Here are 9 easy and quick recipe ideas featuring walnuts:
- Walnut and spinach salad: Combine fresh spinach, walnuts, strawberries, and feta cheese. Drizzle with a balsamic vinaigrette.
- Greek yogurt parfait with walnuts: Layer Greek yogurt with walnuts, honey, and fresh berries for a magnesium-rich parfait.
- Walnut pesto pasta: Blend walnuts with basil, garlic, Parmesan, and olive oil to create a walnut pesto. Toss with whole-grain pasta and cherry tomatoes.
- Walnut-crusted chicken salad: Coat chicken strips with crushed walnuts and bake. Serve on a bed of mixed greens with a citrus dressing.
- Walnut and avocado wrap: Fill a whole-grain wrap with sliced avocado, walnuts, arugula, and grilled chicken or tofu.
- Quinoa and walnut stuffed bell peppers: Mix quinoa, black beans, corn, and walnuts. Stuff the mixture into bell peppers and bake.
- Walnut-crusted tofu stir-fry: Coat tofu cubes with crushed walnuts and stir-fry with broccoli, bell peppers, and snap peas. Serve over brown rice.
- Walnut and mushroom stuffed acorn squash: Roast acorn squash halves filled with a mixture of sautéed mushrooms, quinoa, and walnuts.
- Walnut-crusted veggie burger: Coat veggie burger patties with crushed walnuts and serve on a whole-grain bun with your favorite toppings.
Health benefits of magnesium
Magnesium is vital for good health. It’s the 4th most abundant mineral in the body. It acts as a cofactor for more than 300 enzymes and plays a key role in DNA synthesis!
Magnesium is involved in energy production, glycemic control, protein synthesis, myocardial contraction, blood pressure regulation, nerve transmission, muscle contraction, and muscular relaxation.
Also, magnesium plays a key role in bone development and mineralization. It’s essential for the metabolism and activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones. Thus, adequate magnesium intake decreases the risk of osteoporosis.[4]
Furthermore, magnesium is necessary for the synthesis of glutathione, which is a powerful antioxidant. Thus, it helps the body fight oxidative stress.
