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 601–700 of 927. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Potatoes, russet, without skin, raw 0.152 mg 8%
★ Cabbage, average, raw 0.15 mg 8%
★ Aubergine, flesh and skin, boiled in unsalted water 0.15 mg 8%
4 Cabbage, red, cooked with apple 0.15 mg 8%
5 Tea, black, infusion, average 0.15 mg 8%
6 Flan, cheese, onion and potato, homemade 0.15 mg 8%
7 Peppers, bell, orange, raw 0.149 mg 7%
8 Squash, summer, green, zucchini, includes skin, raw 0.149 mg 7%
9 Shallots, bulb, peeled, root removed, raw 0.146 mg 7%
10 Onions, yellow, raw 0.144 mg 7%
11 Carrots, frozen, unprepared 0.143 mg 7%
12 Lettuce, average, raw 0.14 mg 7%
13 Omelette, Spanish, homemade 0.14 mg 7%
14 Potatoes, old, raw, flesh only 0.14 mg 7%
15 Cauliflower, boiled in unsalted water 0.14 mg 7%
16 Tomatoes, standard, grilled, flesh and seeds only 0.14 mg 7%
17 Pastichio 0.14 mg 7%
18 Noodles, rice, fine, dried, boiled in unsalted water 0.14 mg 7%
19 Casserole, bean and mixed vegetable, homemade 0.14 mg 7%
20 Bell Pepper (Red) 0.133 mg 7%
21 Cauliflower, raw 0.13 mg 7%
22 Pepper, capsicum, yellow, boiled in unsalted water 0.13 mg 7%
23 Asparagus, steamed 0.13 mg 7%
24 Beans, runner, boiled in unsalted water 0.13 mg 7%
25 Tea, infusion, average, with whole milk 0.13 mg 7%
26 Tea, infusion, average, with semi-skimmed milk 0.13 mg 7%
27 Ratatouille, homemade 0.13 mg 7%
28 Curry, vegetable, with yogurt, UK type, homemade 0.13 mg 7%
29 Flan, cheese and mushroom, homemade 0.13 mg 7%
30 Leeks in cheese sauce, made with semi-skimmed milk, homemade 0.13 mg 7%
31 Leeks in cheese sauce, made with skimmed milk, homemade 0.13 mg 7%
32 Leeks in cheese sauce, made with whole milk, homemade 0.13 mg 7%
33 Peppers, green, stuffed with rice, homemade 0.13 mg 7%
34 Juice, prune, shelf-stable 0.125 mg 6%
35 Leeks, bulb and greens, root removed, raw 0.124 mg 6%
36 Tomatillos, dehusked, raw 0.12 mg 6%
37 Cabbage, white, raw 0.12 mg 6%
38 Tomatoes, cherry, raw 0.12 mg 6%
39 Potatoes, boiled (unsalted) 0.12 mg 6%
40 Potatoes, old, boiled in unsalted water, flesh only 0.12 mg 6%
41 Potatoes, new and salad, boiled in unsalted water, flesh and skin 0.12 mg 6%
42 Cabbage, green, boiled in unsalted water 0.12 mg 6%
43 Pepper, capsicum, red, raw 0.12 mg 6%
44 Pepper, capsicum, red, boiled in unsalted water 0.12 mg 6%
45 Onions, baked 0.12 mg 6%
46 Potatoes, old, boiled in salted water, flesh only 0.12 mg 6%
47 Potatoes, new and salad, boiled in salted water, flesh and skin 0.12 mg 6%
48 Tomato 0.12 mg 6%
49 Vegetable bake, homemade 0.12 mg 6%
50 Potatoes, duchesse 0.12 mg 6%
51 Carrots, old, microwaved 0.11 mg 6%
52 Onions, boiled in unsalted water 0.11 mg 6%
53 Pepper, capsicum, yellow, raw 0.11 mg 6%
54 Potatoes, old, mashed with butter 0.11 mg 6%
55 Cabbage, average, boiled in unsalted water 0.11 mg 6%
56 Mangoes, ripe, flesh only, raw 0.11 mg 6%
57 Eggs, chicken, yolk, raw 0.11 mg 6%
58 Vegetables, stir-fried, takeaway 0.11 mg 6%
59 Cauliflower cheese, made with semi-skimmed milk, homemade 0.11 mg 6%
60 Cauliflower cheese, made with skimmed milk, homemade 0.11 mg 6%
61 Cauliflower cheese, made with whole milk, homemade 0.11 mg 6%
62 Peppers, green, stuffed with vegetables, cheese topping, homemade 0.11 mg 6%
63 Eggplant, raw 0.107 mg 5%
64 Mango, Tommy Atkins, peeled, raw 0.106 mg 5%
65 Mango, Ataulfo, peeled, raw 0.105 mg 5%
66 Courgette, raw 0.1 mg 5%
67 Aubergine, raw 0.1 mg 5%
68 Onions, raw 0.1 mg 5%
69 Pineapple, raw 0.1 mg 5%
70 Mushrooms, Chinese, dried, raw 0.1 mg 5%
71 Artichoke, globe, boiled, weighed as served 0.1 mg 5%
72 Celeriac, raw 0.1 mg 5%
73 Gherkins, raw 0.1 mg 5%
74 Gherkins, pickled, drained 0.1 mg 5%
75 Gourd, ridge, raw 0.1 mg 5%
76 Gourd, snake, raw 0.1 mg 5%
77 Kohl rabi, raw 0.1 mg 5%
78 Marrow, parwal, raw 0.1 mg 5%
79 Onions, pickled, drained 0.1 mg 5%
80 Papaya, unripe, green flesh, raw 0.1 mg 5%
81 Peppers, capsicum, green, raw 0.1 mg 5%
82 Pumpkin, flesh only, raw 0.1 mg 5%
83 Raddiccio, raw 0.1 mg 5%
84 Shallots, raw 0.1 mg 5%
85 Squash, butternut, raw 0.1 mg 5%
86 Swede, flesh only, raw 0.1 mg 5%
87 Turnip, flesh only, raw 0.1 mg 5%
88 Turnip, boiled in unsalted water 0.1 mg 5%
89 Yam, flesh only, raw 0.1 mg 5%
90 Yam, baked 0.1 mg 5%
91 Courgette, fried in butter 0.1 mg 5%
92 Carrots, young, raw 0.1 mg 5%
93 Carrots, young, boiled in unsalted water 0.1 mg 5%
94 Sweetcorn kernels, canned in water, drained 0.1 mg 5%
95 Peppers, capsicum, green, boiled in unsalted water 0.1 mg 5%
96 Pumpkin, flesh only, boiled in unsalted water 0.1 mg 5%
97 Potato powder, instant, made up with water 0.1 mg 5%
98 Carrots, young, canned in water, re-heated, drained 0.1 mg 5%
99 Kohl rabi, boiled in unsalted water 0.1 mg 5%
100 Beansprouts, mung, boiled in unsalted water 0.1 mg 5%

* 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.