When I first started selling nuts out of a small warehouse in Oregon back in 2008, I’d get the same question from customers every other day: “Are your nuts good for me?” Back then, I could rattle off the basics—high protein, healthy fats, a quick energy boost—but I’d stumble when people asked about specific nutrients, like magnesium. I’d mumble something about “minerals” and hope that was enough. Now, 15 years later, as a nut supplier who works directly with family farms across the West Coast, that question is still common, and I’ve done my homework. Let’s talk nuts and magnesium. Nuts
First, let’s get one thing straight: magnesium is a big deal. It’s not some obscure nutrient you only hear about in college biology class. Your body uses it for over 300 enzymatic reactions—from regulating your heartbeat to supporting bone health to helping you sleep better. The National Institutes of Health (NIH) recommends adult men get around 400-420 milligrams a day, and adult women 310-320 milligrams a day. Most people fall short of that; the NIH says about 48% of U.S. adults don’t hit their daily magnesium target. That’s where nuts come in, and no, I’m not just saying that because I sell them.
Let’s break down the numbers, because that’s the part that matters. I source my nuts from three main crops: almonds, cashews, and walnuts, each with their own magnesium profile. Cashews are the heavy hitters here. A 1-ounce serving of dry-roasted cashews (that’s about 18 whole nuts, for my customers who count their portions) has roughly 74 milligrams of magnesium. That’s almost 18% of an adult man’s daily need, and over 23% of an adult woman’s. Compare that to other snacks: a 1-ounce serving of potato chips has 12 milligrams, a granola bar has around 20, so cashews are way ahead. Almonds, another top seller for me, come in at 76 milligrams per ounce—wait, that’s almost the same as cashews! I used to think cashews were the top, but when my farm partner in California shared the lab results last year, I was surprised too. Walnuts, while lower at 45 milligrams per ounce, still add up—throw in a handful with your breakfast, and you’re getting a solid chunk of your daily dose.
I should mention that the way nuts are processed can affect magnesium levels, and that’s something I pay close attention to. A few years back, I tried a new processor who was touting “lightly salted” as a selling point, but when we tested the nuts, they’d been blanched—meaning their skins were removed. Turns out, a lot of a nut’s nutrients, including magnesium, are in the skin. Blanching strips that away, so I lost almost 20% of the magnesium in those almonds during processing. I switched back to our old processor who uses dry roasting instead of blanching, and we keep the skins on. It’s a little more work, but my customers tell me the flavor is better too, and that’s a win-win.
Now, let’s address a common myth I hear all the time: “Nuts are too high in fat, so I shouldn’t eat them to get magnesium.” Yeah, nuts have fat—but it’s the good kind: monounsaturated and polyunsaturated fats, the ones that help lower bad cholesterol. And if you’re worried about calorie count, a 1-ounce serving is just 160-180 calories, which is a small, satisfying portion. You don’t need to eat a whole bag in one sitting; toss a handful into a salad, mix them into yogurt, or eat them as a mid-afternoon pick-me-up. That’s easy to fit into a busy day, way easier than remembering to take a supplement every morning (I’ve forgotten enough supplements to know that firsthand).
Another thing I’ve noticed over the years: when I work with health-conscious customers, they’re not just asking about magnesium—they’re asking about bioavailability. That’s a fancy word for how much of a nutrient your body can actually absorb. Some plant-based nutrients have lower bioavailability because of things like fiber or phytates that bind to them, making them hard to digest. But magnesium in nuts? It’s highly bioavailable. A study from the University of California, Davis, found that magnesium from tree nuts is absorbed just as well as magnesium from supplements like magnesium oxide, and better than some other plant sources like leafy greens (which have their own benefits, but their magnesium is bound to oxalates that make absorption trickier). That’s a big one—you’re not just eating magnesium, you’re getting it to work for your body.
I’ve had a few regular customers who come back to me time and again because of the magnesium content. One is a runner in Portland who emails me every month for 5-pound bags of almonds. He told me he used to get muscle cramps all the time during long runs, but since he started eating a handful of almonds a day, the cramps have stopped. Another is a mother of two in Seattle who buys cashews for her kids’ after-school snacks. She said her pediatrician mentioned magnesium helps with mood and sleep, and her kid used to take an hour to fall asleep, but now he crashes within 20 minutes after eating a cashew snack. I love hearing stories like that— it’s not just about selling nuts, it’s about knowing they’re making a real difference for people.
Of course, magnesium isn’t the only reason to eat nuts, and nuts aren’t the only source of magnesium. Leafy greens like spinach have a lot, black beans, pumpkin seeds, and even dark chocolate (70% cacao or higher) are good sources. But nuts are portable, shelf-stable, and easy to add to almost any meal. I’ve had customers tell me they keep a jar of cashews on their desk at work, so when the 3 PM slump hits, they grab a handful instead of a soda or a candy bar. That’s a small change, but it’s one that adds up over time.
As a supplier, I also make sure to be transparent about what’s in the nuts I sell. I post nutritional facts on every product page, and I can share lab test results with any customer who asks. I don’t cut corners on processing, I don’t use fillers or additives, and I work directly with farms that use sustainable growing practices. That’s important to me—customers shouldn’t have to guess if their nuts are actually delivering the nutrients they’re advertised to have.
Now, if you’re a retailer looking to add nuts with high magnesium content to your inventory, or a restaurant wanting to source high-quality nuts for your menu items, I can help. I work with small to medium-sized businesses, offer competitive pricing for bulk orders, and can customize orders based on your needs—whether you want raw, roasted, salted, or unsalted. I’ve been in this industry long enough to know what works, and I’m happy to walk through options with you, answer any questions, and make sure you get exactly what you need.
If you’re interested in discussing bulk nut orders, sourcing for your business, or learning more about the nutritional benefits of the nuts I supply, feel free to reach out to me. I’m here to help.
Bolts References
- National Institutes of Health (NIH). Magnesium: Fact Sheet for Health Professionals.
- University of California, Davis. Nutrient Absorption from Tree Nuts.
- USDA FoodData Central. Nutritional Composition of Nuts.
- Centers for Disease Control and Prevention (CDC). Dietary Guidelines for Magnesium.
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