About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1136 foods have been measured for Manganese. This is a research tool — nothing here constitutes medical advice.

About Manganese

Micronutrient

Manganese is a cofactor for several enzymes including manganese superoxide dismutase (MnSOD, a key mitochondrial antioxidant), arginase (in the urea cycle), and enzymes involved in bone formation and carbohydrate metabolism. Wholegrains, brown rice, oats, nuts, legumes, leafy greens, and tea are good sources. Plant-based diets typically provide abundant manganese.

⚠️ Too little

Deficiency from diet alone is extremely rare. Experimental deficiency causes impaired growth, skeletal abnormalities, and altered carbohydrate and fat metabolism.

🚫 Too much

Chronic high exposure — primarily from occupational inhalation (mining, welding) rather than diet — causes manganism, a neurological disorder resembling Parkinson's disease. From food, toxicity is not a concern. The tolerable upper limit is 11 mg/day for adults.

Sources: NIH ODS · LPI Oregon State

Daily Reference Intake

EU NRV (adults)
2 mg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
28.4 mg
Saffron
= 1420% of daily NRV
Unit
mg
Measurement unit
used in our database

Foods Containing Manganese

927 foods with recorded data, ranked highest first. Showing 901–927 of 927. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Lager, extra strong 0.01 mg 1%
★ Beer, bitter, strong (>5% ABV) 0.01 mg 1%
★ Lager, standard 0.01 mg 1%
4 Lager, low alcohol 0.01 mg 1%
5 Lager, premium 0.01 mg 1%
6 Stout, Guinness 0.01 mg 1%
7 Lemons, whole, without pips 0.01 mg 1%
8 Yoghurt, whole milk, plain 0.01 mg 1%
9 Cheese, Cheddar 0.01 mg 1%
10 Cheese, Cheshire 0.01 mg 1%
11 Cheese, Double Gloucester 0.01 mg 1%
12 Cheese, Edam 0.01 mg 1%
13 Yoghurt, low fat, plain 0.009 mg 0%
14 Yoghurt, Greek-style, plain 0.005 mg 0%
15 Egg white, raw 0.005 mg 0%
16 Sugars, granulated 0.004 mg 0%
17 Milk, whole, pasteurised 0.003 mg 0%
18 Milk, semi-skimmed, pasteurised 0.003 mg 0%
19 Cheese, cottage 0.003 mg 0%
20 Butter, salted 0.003 mg 0%
21 Milk, skimmed, pasteurised 0.002 mg 0%
22 Cream, double 0.002 mg 0%
23 Cheese, cream 0.002 mg 0%
24 Cheese, Mozzarella 0 mg 0%
25 Cheese, Parmesan 0 mg 0%
26 Cheese, processed, plain 0 mg 0%
27 Cheese spread, plain 0 mg 0%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.