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 101–200 of 927. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Navy Beans (Haricot) 2 mg 100%
★ Coriander seeds 1.9 mg 95%
★ Peanuts, roasted and salted 1.9 mg 95%
4 Hazelnuts, kernel only, weighed with shells 1.9 mg 95%
5 Rosemary, dried 1.87 mg 94%
6 Flour, wheat, wholemeal, self raising 1.85 mg 93%
7 Patra leaves, raw 1.8 mg 90%
8 Taro leaves, raw 1.8 mg 90%
9 Coriander leaves, dried 1.8 mg 90%
10 Mustard seeds 1.8 mg 90%
11 Cashew nuts, kernel only, roasted and salted 1.8 mg 90%
12 Coconut, desiccated 1.8 mg 90%
13 Dill seeds 1.8 mg 90%
14 Courgette, dried 1.79 mg 90%
15 Beans, aduki, whole, dried, raw 1.7 mg 85%
16 Beans, butter, dried, raw 1.7 mg 85%
17 Allspice, ground 1.7 mg 85%
18 Almonds, flaked and ground 1.7 mg 85%
19 Peanut butter, smooth 1.7 mg 85%
20 Mustard powder 1.7 mg 85%
21 Cashew nuts, raw 1.7 mg 85%
22 Butter Beans (Lima) 1.7 mg 85%
23 Chilli powder 1.7 mg 85%
24 Almond flour (ground almonds) 1.7 mg 85%
25 Adzuki Beans 1.7 mg 85%
26 Peanuts, raw 1.68 mg 84%
27 Flour, wheat, brown, bread/strong 1.67 mg 84%
28 Flour, gram 1.64 mg 82%
29 Chickpea flour (gram flour) 1.63 mg 82%
30 Sesame butter, creamy 1.61 mg 80%
31 Beans, broad, dried, raw 1.6 mg 80%
32 Beans, chick peas, Kabuli, split, dried, raw 1.6 mg 80%
33 Trail mix 1.6 mg 80%
34 Buckwheat Groats 1.6 mg 80%
35 Broad Beans (Fava) 1.6 mg 80%
36 Paprika 1.59 mg 80%
37 Wheat, bulgur, raw 1.56 mg 78%
38 Bulgur Wheat 1.56 mg 78%
39 Rice, brown, basmati, raw 1.55 mg 78%
40 Bread rolls, wholemeal 1.54 mg 77%
41 Molasses 1.53 mg 77%
42 Tahini paste 1.5 mg 75%
43 Walnuts, kernel only, weighed with shells 1.5 mg 75%
44 Sesame seeds 1.5 mg 75%
45 Nut and rice roast, mixed nuts, homemade 1.5 mg 75%
46 Pineapple, flesh only, raw 1.49 mg 75%
47 Paratha, homemade 1.47 mg 74%
48 Rice, brown, easy cook, boiled in unsalted water 1.46 mg 73%
49 Bread, brown, toasted 1.46 mg 73%
50 Pesto sauce, homemade 1.42 mg 71%
51 Lentils, green and brown, whole, dried, raw 1.4 mg 70%
52 Tempeh 1.4 mg 70%
53 Peas, dried, raw 1.4 mg 70%
54 Peas, split, dried, raw 1.4 mg 70%
55 Mint, fresh 1.4 mg 70%
56 Peanuts, kernel only, plain, weighed with shells 1.4 mg 70%
57 Bread rolls, brown, crusty 1.4 mg 70%
58 Chapatis, made with fat, retail 1.4 mg 70%
59 Green Lentils (Dry) 1.4 mg 70%
60 Brown Lentils (Dry) 1.4 mg 70%
61 Puy/French Green Lentils 1.4 mg 70%
62 Tempeh (Soy) 1.4 mg 70%
63 Yellow Split Peas (Dry) 1.4 mg 70%
64 Green Split Peas (Dry) 1.4 mg 70%
65 Nut and rice roast, mixed nuts with egg, homemade 1.4 mg 70%
66 Nut and seed roast, mixed nuts and sunflower seeds, homemade 1.4 mg 70%
67 Marrowfat Peas (Dry) 1.4 mg 70%
68 Beans, chick peas, Kabuli, whole, dried, boiled in unsalted water 1.38 mg 69%
69 Beans, chick peas, canned, re-heated, drained 1.38 mg 69%
70 Chickpeas (Cooked, Drained) 1.38 mg 69%
71 Nut roast, homemade 1.37 mg 69%
72 Sev/ganthia, homemade 1.36 mg 68%
73 Lentils, red, split, dried, raw 1.34 mg 67%
74 Red Lentils (Split, Dry) 1.34 mg 67%
75 Barley, pearl, raw 1.3 mg 65%
76 Beans, blackeye, whole, dried, raw 1.3 mg 65%
77 Barley (Pearled) 1.3 mg 65%
78 Black-eyed Beans/Peas 1.3 mg 65%
79 Nut roast, mixed nuts with egg, homemade 1.3 mg 65%
80 Nut and seed roast, mixed nuts and sunflower seeds with egg, homemade 1.3 mg 65%
81 Blackeye pea, dry 1.29 mg 64%
82 Nuts, brazilnuts, raw 1.26 mg 63%
83 Buckwheat, whole grain 1.23 mg 62%
84 Mushroom, dried 1.2 mg 60%
85 Spinach, baby, boiled in unsalted water 1.2 mg 60%
86 Tofu, soya bean, steamed, fried 1.2 mg 60%
87 Brazil nuts (raw) 1.2 mg 60%
88 Bread rolls, brown, soft 1.2 mg 60%
89 Chapatis, made without fat 1.2 mg 60%
90 Kidney Beans (Red) 1.2 mg 60%
91 Black gram, chilki urad dahl, split, dried, raw 1.2 mg 60%
92 Nut and vegetable roast, mixed nuts, homemade 1.2 mg 60%
93 Blackberries, stewed without sugar 1.2 mg 60%
94 Sweetcorn, dried 1.19 mg 60%
95 Pakora/bhajia, spinach, fried in vegetable oil, homemade 1.19 mg 60%
96 Flour, barley 1.18 mg 59%
97 Sorghum flour, white, pearled, unenriched, dry, raw 1.18 mg 59%
98 Sorghum grain, white, pearled, unenriched, dry, raw 1.18 mg 59%
99 Rice, wild, raw 1.17 mg 59%
100 Beans, edamame, frozen, boiled in unsalted water 1.17 mg 59%

* 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.

« First ‹ Prev 1 2 3 4 5 Next › Last » Page 2 of 10
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.