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 501–600 of 927. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Blackeye pea, canned, sodium added, drained and rinsed 0.222 mg 11%
★ Pilau, mushroom, homemade 0.22 mg 11%
★ Curry, vegetable, retail, with rice 0.22 mg 11%
4 Cranberry juice, not fortified, from concentrate, shelf stable 0.211 mg 11%
5 Plantains, overripe, raw 0.211 mg 11%
6 Potato wedges, retail, cooked 0.21 mg 11%
7 Potatoes, old, potato wedges, with skin, cooked in sunflower oil, homemade 0.21 mg 11%
8 Plantains, ripe, raw 0.205 mg 10%
9 Cabbage, napa, leaf, destemmed, raw 0.201 mg 10%
10 Yorkshire pudding, made with whole milk 0.2 mg 10%
11 Rice, white, basmati, boiled in unsalted water 0.2 mg 10%
12 Potato chips, crinkle cut, frozen, fried in corn oil 0.2 mg 10%
13 Potato chips, fine cut, frozen, fried in corn oil 0.2 mg 10%
14 Beans, broad, whole, raw 0.2 mg 10%
15 Beans, mung, dahl, dried, boiled in unsalted water 0.2 mg 10%
16 Beans, runner, raw 0.2 mg 10%
17 Alfalfa sprouts, raw 0.2 mg 10%
18 Asparagus, raw 0.2 mg 10%
19 Aubergine, fried in corn oil 0.2 mg 10%
20 Beetroot, pickled, drained 0.2 mg 10%
21 Broccoli, purple sprouting, boiled in unsalted water 0.2 mg 10%
22 Brussels sprouts, raw 0.2 mg 10%
23 Cabbage, red, raw 0.2 mg 10%
24 Gourd, kantola, raw 0.2 mg 10%
25 Jackfruit, raw 0.2 mg 10%
26 Peppers, capsicum, chilli, red, raw 0.2 mg 10%
27 Sauerkraut 0.2 mg 10%
28 Spring onions, bulbs and tops, raw 0.2 mg 10%
29 Aubergine, fried in butter 0.2 mg 10%
30 Spinach, frozen, boiled in unsalted water 0.2 mg 10%
31 Broccoli, green, boiled in unsalted water 0.2 mg 10%
32 Cabbage, red, boiled in unsalted water 0.2 mg 10%
33 Peas, marrowfat, canned, re-heated, drained 0.2 mg 10%
34 Peas, mushy, canned, re-heated 0.2 mg 10%
35 Peas, canned in water, re-heated, drained 0.2 mg 10%
36 Beansprouts, mung, stir-fried in rapeseed oil 0.2 mg 10%
37 Aubergine, fried in rapeseed oil 0.2 mg 10%
38 Broccoli, green, boiled in salted water 0.2 mg 10%
39 Sweetcorn, kernels, raw 0.2 mg 10%
40 Leeks, raw 0.2 mg 10%
41 Parsley, fresh 0.2 mg 10%
42 Apricots, dried, stewed without sugar 0.2 mg 10%
43 Avocado, Fuerte, flesh only 0.2 mg 10%
44 Dates, raw, flesh and skin 0.2 mg 10%
45 Dates, raw, flesh and skin, weighed with stones 0.2 mg 10%
46 Pears, dried 0.2 mg 10%
47 Redcurrants, raw 0.2 mg 10%
48 Redcurrants, stewed without sugar 0.2 mg 10%
49 Rhubarb, stems only, raw 0.2 mg 10%
50 Whitecurrants, raw 0.2 mg 10%
51 Whitecurrants, stewed with sugar 0.2 mg 10%
52 Whitecurrants, stewed without sugar 0.2 mg 10%
53 Aubergine, stuffed with lentils and vegetables 0.2 mg 10%
54 Potato chips, fine cut, frozen, fried in blended vegetable oil 0.2 mg 10%
55 Broccoli 0.2 mg 10%
56 Cornmeal (Maize) 0.2 mg 10%
57 Crispbread, rye 0.2 mg 10%
58 Vegetables, mixed, frozen, boiled in unsalted water 0.2 mg 10%
59 Potatoes, new, frozen, `roast' in corn oil 0.2 mg 10%
60 Pizza, tomato, homemade 0.2 mg 10%
61 Potato, leek and celery bake 0.2 mg 10%
62 Lasagne, vegetable, retail 0.2 mg 10%
63 Curry, vegetable, frozen mixed vegetables, homemade 0.2 mg 10%
64 Apricots, dried, stewed with sugar 0.2 mg 10%
65 Cabbage, bok choy, raw 0.196 mg 10%
66 Sweetcorn, kernels, boiled 'on the cob' in unsalted water, weighed with core 0.19 mg 10%
67 Avocado, Hass, flesh only, weighed with skin and stone 0.19 mg 10%
68 Aubergine, stuffed with rice 0.19 mg 10%
69 Tea, black, infusion, strong 0.19 mg 10%
70 Yeast extract 0.19 mg 10%
71 Broccoli in cheese sauce, made with semi-skimmed milk, homemade 0.19 mg 10%
72 Corn, sweet, yellow and white kernels,  fresh, raw 0.19 mg 9%
73 Potatoes, old, baked, flesh and skin 0.18 mg 9%
74 Potatoes, old, microwaved, flesh and skin 0.18 mg 9%
75 Cabbage, green, raw 0.18 mg 9%
76 Rhubarb, stems only, stewed without sugar 0.18 mg 9%
77 Horseradish sauce 0.18 mg 9%
78 Flan, vegetable, homemade 0.18 mg 9%
79 Mushroom, lion's mane 0.18 mg 9%
80 Lettuce, leaf, red, raw 0.177 mg 9%
81 Beans, snap, green, canned, regular pack, drained solids 0.176 mg 9%
82 Mushrooms, shiitake 0.173 mg 9%
83 Flour, corn, yellow, fine meal, enriched 0.172 mg 9%
84 Rice, ready-cooked, "plain", re-heated 0.17 mg 9%
85 Cereal bars, with fruit and/or nuts, no chocolate, unfortified 0.17 mg 9%
86 Aubergine, stuffed with vegetables, cheese topping 0.17 mg 9%
87 Casserole, bean and root vegetable, homemade 0.17 mg 9%
88 Flan, spinach, homemade 0.17 mg 9%
89 Grape juice, purple, with added vitamin C, from concentrate, shelf stable 0.166 mg 8%
90 Potatoes, red, without skin, raw 0.165 mg 8%
91 Potato chips, fine cut, from fast food outlets 0.16 mg 8%
92 Asparagus, grilled 0.16 mg 8%
93 Asparagus, roasted in rapeseed oil 0.16 mg 8%
94 Edamame (Green Soybeans) 0.16 mg 8%
95 Potatoes, gold, without skin, raw 0.16 mg 8%
96 Soy milk, sweetened, plain, refrigerated 0.16 mg 8%
97 Mushroom, beech 0.156 mg 8%
98 Lettuce, leaf, green, raw 0.156 mg 8%
99 Plantains, underripe, raw 0.153 mg 8%
100 Tomatoes, crushed, canned 0.153 mg 8%

* 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.