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 401–500 of 927. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Apricots, dried 0.4 mg 20%
★ Dried mixed fruit 0.4 mg 20%
★ Raspberries, stewed without sugar 0.4 mg 20%
4 Chestnuts, kernel only, raw, weighed with shells 0.4 mg 20%
5 Currant buns, retail 0.4 mg 20%
6 Garden Peas 0.4 mg 20%
7 Tortilla chips fried in sunflower oil 0.4 mg 20%
8 Black gram, chilki urad dahl, dried, split, boiled in unsalted water 0.4 mg 20%
9 Flan, spinach, wholemeal, homemade 0.4 mg 20%
10 Vine leaves, stuffed with rice 0.4 mg 20%
11 Pasta, plain, fresh, boiled 0.4 mg 20%
12 Flour, gari (cassava flour) 0.39 mg 20%
13 Sweet potato, flesh only, boiled in unsalted water 0.39 mg 20%
14 Pudding, Christmas, homemade 0.38 mg 19%
15 Rice, white, basmati, easy cook, raw 0.38 mg 19%
16 Curly kale, boiled in unsalted water 0.38 mg 19%
17 Doughnuts, ring, iced 0.38 mg 19%
18 Tortilla, wheat, soft 0.38 mg 19%
19 Beans, navy, canned, sodium added, drained and rinsed 0.377 mg 19%
20 Raspberries, raw 0.37 mg 19%
21 Beans, green, boiled in unsalted water 0.37 mg 19%
22 Chives, fresh 0.37 mg 19%
23 Beans, cannellini, canned, sodium added, drained and rinsed 0.369 mg 18%
24 Bananas, raw, flesh only 0.36 mg 18%
25 Peas, frozen, boiled 0.36 mg 18%
26 Peas, frozen, raw 0.35 mg 18%
27 Peas, frozen, microwaved 0.35 mg 18%
28 Sweetcorn, baby, stir-fried in rapeseed oil 0.35 mg 18%
29 Prunes, ready-to-eat, semi-dried, weighed with stones 0.35 mg 18%
30 Chocolate covered wafer biscuit 0.35 mg 18%
31 Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed 0.345 mg 17%
32 Tomato puree 0.34 mg 17%
33 Beans, black, canned, sodium added, drained and rinsed 0.332 mg 17%
34 Tomato, paste, canned, without salt added 0.332 mg 17%
35 Baked beans, canned in tomato sauce 0.33 mg 17%
36 Baked beans, canned in tomato sauce, reduced sugar, reduced salt 0.33 mg 17%
37 Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed 0.329 mg 16%
38 Sweetcorn, frozen, boiled 0.32 mg 16%
39 Beans, pinto, canned, sodium added, drained and rinsed 0.317 mg 16%
40 Strawberries, raw 0.31 mg 16%
41 Omelette, curried, homemade 0.31 mg 16%
42 Beans, green, raw 0.31 mg 16%
43 Okra, boiled in unsalted water 0.31 mg 16%
44 Raisins, dried 0.31 mg 16%
45 Chilli, bean and lentil, homemade 0.31 mg 16%
46 Rice, white, Italian "Arborio" risotto, boiled in unsalted water 0.3 mg 15%
47 Beans, pigeon peas, dahl, dried, boiled in unsalted water 0.3 mg 15%
48 Peas, mange-tout, raw 0.3 mg 15%
49 Artichoke, globe, raw 0.3 mg 15%
50 Cabbage, Chinese, raw 0.3 mg 15%
51 Chicory, pale variety, raw 0.3 mg 15%
52 Endive, raw 0.3 mg 15%
53 Gourd, karela, raw 0.3 mg 15%
54 Beansprouts, mung, raw 0.3 mg 15%
55 Beans, butter, canned, re-heated, drained 0.3 mg 15%
56 Chicory, pale variety, boiled in unsalted water 0.3 mg 15%
57 Peas, sugar-snap, boiled in unsalted water 0.3 mg 15%
58 Potato powder, instant, raw 0.3 mg 15%
59 Sweetcorn, baby, boiled in unsalted water 0.3 mg 15%
60 Blackcurrants, raw 0.3 mg 15%
61 Figs, dried, stewed without sugar 0.3 mg 15%
62 Prunes, flesh and skin 0.3 mg 15%
63 Prunes, flesh and skin, weighed with stones 0.3 mg 15%
64 Sharon fruit, flesh only 0.3 mg 15%
65 Sultanas 0.3 mg 15%
66 Honey 0.3 mg 15%
67 Stuffing mix, dried, assorted flavours, made up 0.3 mg 15%
68 Potato snacks, pringle-type, fried in vegetable oil 0.3 mg 15%
69 Chocolate covered caramel and biscuit fingers 0.3 mg 15%
70 Samosas, vegetable, retail 0.3 mg 15%
71 Tomatoes, stuffed with rice 0.3 mg 15%
72 Blackcurrants, stewed without sugar 0.3 mg 15%
73 Figs, dried, stewed with sugar 0.3 mg 15%
74 Rice, white, long grain, boiled in unsalted water 0.29 mg 15%
75 Beetroot, cooked in unsalted water 0.29 mg 15%
76 Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed 0.285 mg 14%
77 Broccoli, green, raw 0.28 mg 14%
78 Avocado, Hass, flesh only 0.28 mg 14%
79 Roulade, spinach 0.28 mg 14%
80 Sushi, vegetable 0.28 mg 14%
81 Green onion, (scallion), bulb and greens, root removed, raw 0.271 mg 14%
82 Rice, Thai fragrant, boiled in unsalted water 0.27 mg 14%
83 Pak choi, steamed 0.27 mg 14%
84 Parsnip, boiled in unsalted water 0.27 mg 14%
85 Peas, mange-tout, boiled in unsalted water 0.26 mg 13%
86 Stock cubes, vegetable 0.26 mg 13%
87 Curry, vegetable, ready meal, without rice, cooked 0.26 mg 13%
88 Bananas, ripe and slightly ripe, raw 0.258 mg 13%
89 Beets, raw 0.257 mg 13%
90 Broccoli, green, steamed 0.25 mg 13%
91 Pasty, vegetable, homemade 0.25 mg 13%
92 Salad, Waldorf 0.25 mg 13%
93 Rice, white, long grain, easy cook, boiled in unsalted water 0.25 mg 13%
94 Rice, pilau, plain, homemade 0.24 mg 12%
95 Apricots, ready-to-eat, semi-dried 0.24 mg 12%
96 Squash, summer, yellow, includes skin, raw 0.24 mg 12%
97 Brussels sprouts, boiled in unsalted water 0.23 mg 12%
98 Ginger, fresh 0.23 mg 12%
99 Bananas, flesh only 0.23 mg 12%
100 Lettuce (Romaine) 0.227 mg 11%

* 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.