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 301–400 of 927. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Tofu (Firm, Plain) 0.6 mg 30%
★ Beans, balor, ends trimmed, raw 0.6 mg 30%
★ Taro, steamed 0.6 mg 30%
4 Spinach, mature, raw 0.6 mg 30%
5 Bread, white, toasted 0.6 mg 30%
6 Lasagne, spinach, wholemeal, homemade 0.6 mg 30%
7 Pakora/bhajia, aubergine, fried in vegetable oil, homemade 0.6 mg 30%
8 Minibreads, toasted, retail 0.59 mg 30%
9 Rice, brown, basmati, boiled in unsalted water 0.57 mg 29%
10 Dates, dried, flesh and skin, weighed with stones 0.57 mg 29%
11 Breadsticks, plain 0.57 mg 29%
12 Flour, 00 0.552 mg 28%
13 Semolina, raw 0.55 mg 28%
14 Semolina (Durum Wheat) 0.55 mg 28%
15 Couscous, plain, cooked 0.55 mg 28%
16 Kale, frozen, cooked, boiled, drained, without salt 0.542 mg 27%
17 Rosemary, fresh 0.54 mg 27%
18 Bread rolls, white, crusty 0.53 mg 27%
19 Blackberry and apple, stewed without sugar 0.52 mg 26%
20 Arugula, baby, raw 0.514 mg 26%
21 Pudding, Christmas, retail 0.51 mg 26%
22 Figs, dried, uncooked 0.51 mg 26%
23 Garlic, raw 0.5 mg 25%
24 Beans, blackeye, whole, dried, boiled in unsalted water 0.5 mg 25%
25 Beans, pinto, dried, boiled in unsalted water 0.5 mg 25%
26 Peas, dried, boiled in unsalted water 0.5 mg 25%
27 Peas, split, dried, boiled in unsalted water 0.5 mg 25%
28 Horseradish, raw 0.5 mg 25%
29 Matoki, raw 0.5 mg 25%
30 Parsnip, raw 0.5 mg 25%
31 Tannia, raw 0.5 mg 25%
32 Taro, raw 0.5 mg 25%
33 Taro, boiled in unsalted water 0.5 mg 25%
34 Spinach, mature, boiled in unsalted water 0.5 mg 25%
35 Matoki, boiled in unsalted water 0.5 mg 25%
36 Sweet potato, baked 0.5 mg 25%
37 Apples, eating, dried 0.5 mg 25%
38 Figs, whole fruit, dried 0.5 mg 25%
39 Apple juice concentrate, unsweetened, commerical 0.5 mg 25%
40 Chestnuts, kernel only, raw 0.5 mg 25%
41 Pistachio nuts, kernel only, roasted and salted, weighed with shells 0.5 mg 25%
42 Brazil nuts, kernel only, weighed with shells 0.5 mg 25%
43 Hummus, commercial 0.5 mg 25%
44 Bread, naan, peshwari naan, takeaway and retail 0.5 mg 25%
45 Bread, white, sliced, fried in rapeseed oil 0.5 mg 25%
46 Chestnuts, roasted (no added fat/salt) 0.5 mg 25%
47 Beans, haricot, canned, re-heated, drained 0.5 mg 25%
48 Lasagne, vegetable, wholemeal, homemade 0.5 mg 25%
49 Nut cutlets, retail, fried in sunflower oil 0.5 mg 25%
50 Nut cutlets, retail, fried in vegetable oil 0.5 mg 25%
51 Nut cutlets, retail, grilled 0.5 mg 25%
52 Bread, white, sliced 0.49 mg 25%
53 Beans, cannellini, canned, re-heated, drained 0.49 mg 25%
54 Bread, white, average 0.49 mg 25%
55 Bread, white, premium 0.49 mg 25%
56 Cannellini Beans 0.49 mg 25%
57 Beans, broad, whole, boiled in unsalted water 0.48 mg 24%
58 Bread, pitta, white 0.48 mg 24%
59 Bread, soda, made with white flour, homemade 0.48 mg 24%
60 Fig Rolls 0.47 mg 24%
61 Flan, cheese, onion and potato, wholemeal, homemade 0.47 mg 24%
62 Beans, great northern, canned, sodium added, drained and rinsed 0.463 mg 23%
63 Porridge, made with milk and water 0.46 mg 23%
64 Porridge, made with water 0.46 mg 23%
65 Rice, wild, boiled in unsalted water 0.46 mg 23%
66 Lentils, green and brown, whole, dried, boiled in unsalted water 0.46 mg 23%
67 Bread, white, crusty bloomer, unsliced, fresh, large 0.46 mg 23%
68 Flan, cheese and mushroom, wholemeal, homemade 0.46 mg 23%
69 Bean loaf, mixed beans, homemade 0.45 mg 23%
70 Barley, pearl, boiled 0.44 mg 22%
71 Porridge, made with whole milk 0.44 mg 22%
72 Biscuits, cookies, chocolate chip, American style 0.44 mg 22%
73 Flan, vegetable, wholemeal, homemade 0.44 mg 22%
74 Pasta, white, dried, boiled in unsalted water 0.44 mg 22%
75 Onion rings, breaded, par fried, frozen, prepared, heated in oven 0.435 mg 22%
76 Stuffing, sage and onion, homemade 0.43 mg 22%
77 Aubergine, flesh and skin, roasted in rapeseed oil 0.43 mg 22%
78 Coriander leaves, fresh 0.43 mg 22%
79 Mustard, prepared, yellow 0.42 mg 21%
80 Bread, white, Danish style 0.42 mg 21%
81 Crumpets, toasted 0.42 mg 21%
82 Re-fried beans 0.42 mg 21%
83 Fonio, grain, dry, raw 0.418 mg 21%
84 Sweet potatoes, orange flesh, without skin, raw 0.417 mg 21%
85 Corn flour, masa harina, white or yellow, dry, raw 0.413 mg 21%
86 Rocket, raw 0.41 mg 21%
87 Lentils, red, split, dried, boiled in unsalted water 0.41 mg 21%
88 Beans, mung, whole, dried, boiled in unsalted water 0.41 mg 21%
89 Prunes, ready-to-eat, semi-dried 0.41 mg 21%
90 Milk bread, homemade 0.41 mg 21%
91 Beans, pigeon peas, whole, dried, boiled in unsalted water 0.4 mg 20%
92 Peas, sugar-snap, raw 0.4 mg 20%
93 Agar, dried, soaked and drained 0.4 mg 20%
94 Cole leaves, dried, boiled in unsalted water 0.4 mg 20%
95 Seaweed, Irish moss, raw 0.4 mg 20%
96 Peas, raw 0.4 mg 20%
97 Peas, boiled in unsalted water 0.4 mg 20%
98 Sweet potato, raw, flesh only 0.4 mg 20%
99 Tofu, soya bean, steamed 0.4 mg 20%
100 Sweet potato, steamed 0.4 mg 20%

* 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.