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 201–300 of 927. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Wild Rice (Canoe Wild Rice) 1.17 mg 59%
★ Bread, brown, average 1.14 mg 57%
★ Curry paste 1.12 mg 56%
4 Beans, pigeon peas, whole, dried, raw 1.1 mg 55%
5 Beans, pinto, dried, raw 1.1 mg 55%
6 Fenugreek seeds 1.1 mg 55%
7 Parsley, dried 1.1 mg 55%
8 Pinto Beans 1.1 mg 55%
9 Chocolate nut spread 1.1 mg 55%
10 Nut croquettes, fried in sunflower oil, homemade 1.1 mg 55%
11 Nut croquettes, fried in vegetable oil, homemade 1.1 mg 55%
12 Nut and vegetable roast, mixed nuts with egg, homemade 1.1 mg 55%
13 Flour, sorghum 1.08 mg 54%
14 Couscous, plain, raw 1.07 mg 54%
15 Couscous (Dry) 1.07 mg 54%
16 Rice, white, long grain, raw 1.05 mg 53%
17 Rice (White, Long Grain) 1.05 mg 53%
18 Oregano, fresh 1.01 mg 51%
19 Beans, mung, dahl, dried, raw 1 mg 50%
20 Amaranth leaves, raw 1 mg 50%
21 Seaweed, kombu, dried, raw 1 mg 50%
22 Taro leaves, steamed 1 mg 50%
23 Garlic powder 1 mg 50%
24 Stuffing mix, dried 1 mg 50%
25 Coconut, flesh only, fresh 1 mg 50%
26 Worcestershire sauce 0.98 mg 49%
27 Rice, Thai fragrant, raw 0.97 mg 49%
28 Rice, brown, wholegrain, boiled in unsalted water 0.92 mg 46%
29 Rice, white, long grain, easy cook, raw 0.92 mg 46%
30 Pistachios (raw) 0.9 mg 45%
31 Beans, cluster, raw 0.9 mg 45%
32 Amaranth leaves, boiled in unsalted water 0.9 mg 45%
33 Onions, dried, raw 0.9 mg 45%
34 Mulberries, whole fruit, raw 0.9 mg 45%
35 Chestnuts, dried 0.9 mg 45%
36 Pakora/bhajia, potato, carrot and pea, fried in vegetable oil, homemade 0.9 mg 45%
37 Loganberries, raw 0.9 mg 45%
38 Flour, rice, white, unenriched 0.892 mg 45%
39 Flour, wheat, all-purpose, enriched, unbleached 0.875 mg 44%
40 Collards, raw 0.872 mg 44%
41 Spinach, baby, raw 0.86 mg 43%
42 Mustard, powder, made up 0.85 mg 43%
43 Flour, semolina, fine 0.842 mg 42%
44 Flour, wheat, white, self raising 0.84 mg 42%
45 Pakora/bhajia, onion, fried in vegetable oil, homemade 0.83 mg 42%
46 Bread rolls, malted wheat 0.82 mg 41%
47 Flour, wheat, all-purpose, unenriched, unbleached 0.819 mg 41%
48 Red rice, boiled in unsalted water 0.81 mg 41%
49 Almonds, weighed with shells 0.81 mg 41%
50 Beans, aduki, whole, dried, boiled in unsalted water 0.8 mg 40%
51 Beans, mung, whole, dried, raw 0.8 mg 40%
52 Curly kale, raw 0.8 mg 40%
53 Mulberries, whole fruit, stewed without sugar 0.8 mg 40%
54 Mung Beans 0.8 mg 40%
55 Lentil and nut roast, homemade 0.8 mg 40%
56 Rice, white, pudding, raw 0.78 mg 39%
57 Pasty, vegetable, wholemeal, homemade 0.77 mg 39%
58 Pasta, white, dried, raw 0.77 mg 39%
59 Pasta (Durum, Dry) 0.77 mg 39%
60 Bread, seeded 0.76 mg 38%
61 Flour, wheat, all-purpose, enriched, bleached 0.758 mg 38%
62 Cookies, oatmeal, soft, with raisins 0.755 mg 38%
63 Flour, bread, white, enriched, unbleached 0.751 mg 38%
64 Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed 0.745 mg 37%
65 Rice, white, basmati, raw 0.74 mg 37%
66 Rice, white, Italian Arborio risotto, raw 0.74 mg 37%
67 Rice (White, Basmati) 0.74 mg 37%
68 Sweet potato, wedges, flesh and skin, baked in rapeseed oil 0.73 mg 37%
69 Flour, chapati, white 0.71 mg 36%
70 Falafel, fried in rapeseed oil, homemade 0.71 mg 36%
71 Pasta, egg, white, dried, raw 0.71 mg 36%
72 Flour, wheat, white, plain, soft 0.7 mg 35%
73 Beans, chick peas, Kabuli, split, dried, boiled in unsalted water 0.7 mg 35%
74 Beans, haricot, whole, dried, boiled in unsalted water 0.7 mg 35%
75 Beans, papri, raw 0.7 mg 35%
76 Beans, pigeon peas, dahl, dried, raw 0.7 mg 35%
77 Beans, soya, dried, boiled in unsalted water 0.7 mg 35%
78 Beetroot, raw 0.7 mg 35%
79 Taro, baked 0.7 mg 35%
80 Currants 0.7 mg 35%
81 Mustard, smooth 0.7 mg 35%
82 Mustard, wholegrain 0.7 mg 35%
83 Lentil and nut roast, with egg, homemade 0.7 mg 35%
84 Pakora/bhajia, vegetable, retail 0.7 mg 35%
85 Blackberries, raw 0.69 mg 35%
86 Blueberries 0.69 mg 35%
87 Dates, dried, flesh and skin 0.68 mg 34%
88 Flour, potato 0.676 mg 34%
89 Figs, ready-to-eat, semi-dried 0.67 mg 34%
90 Flour, wheat, bread/strong, white 0.67 mg 34%
91 Pakora/bhajia, potato, fried in vegetable oil, homemade 0.67 mg 34%
92 Pakora/bhajia, potato and cauliflower, fried in vegetable oil, homemade 0.66 mg 33%
93 Flour, semolina, coarse and semi-coarse 0.647 mg 32%
94 Pineapple, flesh only, raw, weighed with skin and top 0.64 mg 32%
95 Flour, pastry, unenriched, unbleached 0.635 mg 32%
96 Pakora/bhajia, cauliflower, fried in vegetable oil, homemade 0.63 mg 32%
97 Dark chocolate (70%+ cocoa) 0.63 mg 32%
98 Beans, butter, dried, boiled in unsalted water 0.62 mg 31%
99 Shortbread 0.61 mg 31%
100 Pilaf, rice with spinach, homemade 0.61 mg 31%

* 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.