Best Nuts and Seeds for Runners
Nuts and seeds are nutrient-dense powerhouses providing healthy fats, magnesium, iron and plant-based protein for runners.
Almonds
Magnesium-rich nut supporting muscle function and energy production.
Per serving (1 small handful (30 g))
174
kcal
6.4 g
protein
6.5 g
carbs
15 g
fat
Per 100 g: 579 kcal | 21.2 gprotein | 21.6 g carbs | 49.9 g fat
Benefits for runners
- ✓Very high magnesium content
- ✓Good calcium for bone health
- ✓Healthy fats and fibre
Key nutrients
Iron 3.7 mg, Calcium 269 mg, Potassium 733 mg, Magnesium 270 mg, Zinc 3.1 mg, Fibre 12.5 g
Chia Seeds
Tiny seeds packed with omega-3, calcium, iron and soluble fibre.
Per serving (1 tablespoon (15 g))
73
kcal
2.5 g
protein
6.3 g
carbs
4.6 g
fat
Per 100 g: 486 kcal | 16.5 gprotein | 42.1 g carbs | 30.7 g fat
Benefits for runners
- ✓Exceptional omega-3 content
- ✓Very high calcium
- ✓Absorb water for hydration
Key nutrients
Iron 7.7 mg, Calcium 631 mg, Potassium 407 mg, Magnesium 335 mg, Zinc 4.6 mg, Fibre 34.4 g, Omega-3 17.8 g
Peanut Butter
Calorie-dense spread with protein, healthy fats and sustained energy.
Per serving (2 tablespoons (32 g))
188
kcal
8 g
protein
6.4 g
carbs
16.1 g
fat
Per 100 g: 588 kcal | 25.1 gprotein | 20 g carbs | 50.4 g fat
Benefits for runners
- ✓Sustained energy from healthy fats
- ✓Good protein content
- ✓Rich in magnesium and potassium
Key nutrients
Iron 1.9 mg, Potassium 649 mg, Magnesium 168 mg, Vitamin B6 0.4 mg, Zinc 2.8 mg, Fibre 6 g
Walnuts
Highest omega-3 content of any nut, supporting anti-inflammatory recovery.
Per serving (1 small handful (30 g))
196
kcal
4.6 g
protein
4.1 g
carbs
19.6 g
fat
Per 100 g: 654 kcal | 15.2 gprotein | 13.7 g carbs | 65.2 g fat
Benefits for runners
- ✓Highest omega-3 of any nut
- ✓Anti-inflammatory benefits
- ✓Good magnesium source
Key nutrients
Iron 2.9 mg, Potassium 441 mg, Magnesium 158 mg, Zinc 3.1 mg, Fibre 6.7 g, Omega-3 9.1 g
Cashews
Iron and zinc rich nut that supports immune function and oxygen transport.
Per serving (1 small handful (30 g))
166
kcal
5.5 g
protein
9.1 g
carbs
13.2 g
fat
Per 100 g: 553 kcal | 18.2 gprotein | 30.2 g carbs | 43.9 g fat
Benefits for runners
- ✓High iron and zinc
- ✓Good magnesium content
- ✓Lower fat than most nuts
Key nutrients
Iron 6.7 mg, Potassium 660 mg, Magnesium 292 mg, Zinc 5.8 mg, Fibre 3.3 g
Pumpkin Seeds
The highest magnesium food in this guide, plus exceptional iron and zinc.
Per serving (2 tablespoons (30 g))
168
kcal
9.1 g
protein
3.2 g
carbs
14.7 g
fat
Per 100 g: 559 kcal | 30.2 gprotein | 10.7 g carbs | 49.1 g fat
Benefits for runners
- ✓Highest magnesium of any food here
- ✓Very high iron content
- ✓Exceptional zinc for immunity
Key nutrients
Iron 8.8 mg, Potassium 809 mg, Magnesium 550 mg, Zinc 7.8 mg, Fibre 6 g
Nutrition products for runners
Quality nutrition makes a measurable difference to your training and recovery. These are our top picks.
SiS Go Energy Gels
Fast-absorbing energy gels for pre-run and mid-run fuelling. One of the most popular choices among UK runners.
View on AmazonMaurten Gel 100
Premium hydrogel technology used by elite marathon runners. Easier on the stomach than traditional gels.
View on AmazonPrecision Hydration
Electrolyte drink mix tailored to different sweat rates. Helps maintain performance in longer sessions.
View on AmazonFrequently asked questions about nuts and seeds for runners
Are chia seeds good for runners?
Chia seeds are excellent for runners. They provide omega-3 fatty acids, fibre, calcium and iron. Add them to porridge or smoothies for a nutrient boost.
Is peanut butter a good running fuel?
Peanut butter provides sustained energy from healthy fats and protein. It is best eaten 2-3 hours before a run on toast or with a banana, not immediately before.
Which nuts have the most magnesium?
Pumpkin seeds (550 mg per 100 g) and almonds (270 mg per 100 g) are the richest sources. Magnesium supports muscle function and helps prevent cramps during runs.