enthusiastic intake of nuts and seeds also contributes magnesium. Almonds contain 80 mg magnesium per ounce; peanuts contain 50 mg per dry roasted ounce or 2 tablespoons peanut butter; spinach, 156 mg per cooked cup. The real magnesium superstars are seeds: pumpkin seeds, 191 mg per ¼ cup; sesame seeds, 126 mg per ¼ cup; sunflower seeds, 114 mg per ¼ cup. Spinach and seeds are therefore the richest magnesium sources.
