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 701–800 of 927. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Cabbage, white, boiled in unsalted water 0.1 mg 5%
★ Celeriac, boiled in unsalted water 0.1 mg 5%
★ Carrot juice 0.1 mg 5%
4 Potato powder, instant, made up with whole milk 0.1 mg 5%
5 Potatoes, new and salad, flesh only, raw 0.1 mg 5%
6 Potatoes, old, baked, flesh only 0.1 mg 5%
7 Potatoes, old, baked, flesh only, weighed with skin 0.1 mg 5%
8 Sweetcorn, kernels, 'on-the-cob', raw, weighed with core 0.1 mg 5%
9 Courgette, boiled in unsalted water 0.1 mg 5%
10 Apricots, raw, flesh and skin 0.1 mg 5%
11 Apricots, raw, flesh and skin, weighed with stones 0.1 mg 5%
12 Apricots, stewed without sugar 0.1 mg 5%
13 Apricots, stewed without sugar, weighed with stones 0.1 mg 5%
14 Avocado, Fuerte, flesh only, weighed with skin and stone 0.1 mg 5%
15 Star fruit 0.1 mg 5%
16 Cherries, stewed without sugar 0.1 mg 5%
17 Cranberries 0.1 mg 5%
18 Figs, whole green fruit, raw 0.1 mg 5%
19 Guava, flesh only, raw 0.1 mg 5%
20 Kumquats, whole fruit, raw 0.1 mg 5%
21 Lychees, raw, flesh only 0.1 mg 5%
22 Peaches, canned in juice, whole contents 0.1 mg 5%
23 Plums, Victoria, flesh and skin, raw 0.1 mg 5%
24 Plums, Victoria, flesh and skin, raw, weighed with stones 0.1 mg 5%
25 Plums, Victoria, stewed without sugar 0.1 mg 5%
26 Plums, Victoria, stewed without sugar, weighed with stones 0.1 mg 5%
27 Plums, yellow, flesh and skin, raw 0.1 mg 5%
28 Plums, yellow, flesh and skin, raw, weighed with stones 0.1 mg 5%
29 Prunes, flesh and skin, stewed without sugar 0.1 mg 5%
30 Tamarillos, flesh and seeds 0.1 mg 5%
31 Peaches, raw, flesh and skin 0.1 mg 5%
32 Peaches, flesh and skin, raw, weighed with stone 0.1 mg 5%
33 Peel, mixed 0.1 mg 5%
34 Orange juice, freshly squeezed 0.1 mg 5%
35 Tea, black, infusion, weak 0.1 mg 5%
36 Wine, white, sweet 0.1 mg 5%
37 Tomato ketchup 0.1 mg 5%
38 Wine, red 0.1 mg 5%
39 Wine, rose, medium 0.1 mg 5%
40 Wine, white, dry 0.1 mg 5%
41 Wine, white, medium 0.1 mg 5%
42 Tomato sauce, homemade 0.1 mg 5%
43 Pudding, rice, canned 0.1 mg 5%
44 Tomato juice 0.1 mg 5%
45 Vegetable stir fry mix, fried in corn oil 0.1 mg 5%
46 Vegetable stir fry mix, fried in sunflower oil 0.1 mg 5%
47 Coleslaw, with reduced calorie dressing, retail 0.1 mg 5%
48 Vegetable stir fry mix, fried in rapeseed oil 0.1 mg 5%
49 Curry, vegetable, in sweet sauce, UK type, homemade 0.1 mg 5%
50 Cherries, stewed without sugar, weighed with stones 0.1 mg 5%
51 Guava, raw, weighed with skin and pips 0.1 mg 5%
52 Pears, Nashi, flesh and skin, raw 0.1 mg 5%
53 Pears, Nashi, flesh and skin, raw, weighed with core 0.1 mg 5%
54 Prunes, flesh and skin, stewed without sugar, weighed with stones 0.1 mg 5%
55 Rice, white, basmati, easy cook, boiled in unsalted water 0.1 mg 5%
56 Mushroom, pioppini 0.0979 mg 5%
57 Mushroom, king oyster 0.0913 mg 5%
58 Mushroom, enoki 0.0901 mg 5%
59 Pudding, rice, homemade, with semi-skimmed milk 0.09 mg 5%
60 Pudding, rice, homemade, with skimmed milk 0.09 mg 5%
61 Pudding, rice, homemade, with whole milk 0.09 mg 5%
62 Carrots, old, boiled in unsalted water 0.09 mg 5%
63 Cucumber 0.09 mg 5%
64 Tomatoes, canned, whole contents 0.09 mg 5%
65 Juice, tart cherry, from concentrate, shelf-stable 0.0888 mg 4%
66 Ketchup, restaurant 0.086 mg 4%
67 Mushroom, oyster 0.0855 mg 4%
68 Lettuce, iceberg, raw 0.0816 mg 4%
69 Squash, butternut, baked 0.08 mg 4%
70 Swede, flesh only, boiled in unsalted water 0.08 mg 4%
71 Plums, average, flesh and skin, stewed without sugar 0.08 mg 4%
72 Plums, average, flesh and skin, stewed without sugar, weighed with stones 0.08 mg 4%
73 Kiwi fruit, flesh only, raw 0.08 mg 4%
74 Nectarines, flesh and skin, raw 0.08 mg 4%
75 Soup, mushroom, carton, chilled 0.08 mg 4%
76 Eggs, chicken, scrambled, with semi-skimmed milk 0.08 mg 4%
77 Rutabaga, peeled, raw 0.0783 mg 4%
78 Tomatoes, whole, canned, solids and liquids, with salt added 0.0751 mg 4%
79 Cherries, sweet, dark red, raw 0.0734 mg 4%
80 Mushrooms, closed cup, raw 0.07 mg 4%
81 Carrots, old, raw 0.07 mg 4%
82 Leeks, boiled in unsalted water 0.07 mg 4%
83 Mangoes, ripe, flesh only, raw, weighed with skin and stone 0.07 mg 4%
84 Nectarines, flesh and skin, raw, weighed with stones 0.07 mg 4%
85 Cherries, flesh and skin, raw 0.07 mg 4%
86 Coffee, infusion, strong 0.07 mg 4%
87 Coleslaw, not low calorie, retail 0.07 mg 4%
88 Salad, Greek 0.07 mg 4%
89 Kiwifruit (kiwi), green, peeled, raw 0.0683 mg 3%
90 Tomatoes, canned, red, ripe, diced 0.068 mg 3%
91 Kiwifruit, green, raw 0.064 mg 3%
92 Grape juice, white, with added vitamin C, from concentrate, shelf stable 0.0613 mg 3%
93 Mushroom, crimini 0.061 mg 3%
94 Celery, raw 0.06 mg 3%
95 Grapes, green 0.06 mg 3%
96 Grapes, red 0.06 mg 3%
97 Grapes, average 0.06 mg 3%
98 Grapes, average, weighed with pips 0.06 mg 3%
99 Plums, dessert, flesh and skin, raw 0.06 mg 3%
100 Kiwi fruit, flesh only, raw, weighed with skin 0.06 mg 3%

* 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.