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 801–900 of 927. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Plums, dessert, flesh and skin, raw, weighed with stones 0.06 mg 3%
★ Cherries, flesh and skin, raw, weighed with stones 0.06 mg 3%
★ Garlic mushrooms, not coated, homemade 0.06 mg 3%
4 Mushroom, maitake 0.0584 mg 3%
5 Tomato juice, with added ingredients, from concentrate, shelf stable 0.0583 mg 3%
6 Pickles, cucumber, dill or kosher dill 0.056 mg 3%
7 Pear, Anjou, green, with skin, raw 0.0543 mg 3%
8 Mushrooms, white button 0.0538 mg 3%
9 Juice, pomegranate, from concentrate, shelf-stable 0.0517 mg 3%
10 Mandarin, seedless, peeled, raw 0.0501 mg 3%
11 Mushrooms, white, raw 0.05 mg 3%
12 Squash, butternut, boiled in unsalted water 0.05 mg 3%
13 Pears, raw, flesh and skin 0.05 mg 3%
14 Pears, average, raw, flesh only 0.05 mg 3%
15 Coffee, infusion, average, with single cream 0.05 mg 3%
16 Wine, mulled wine, homemade 0.05 mg 3%
17 Coffee, infusion, average 0.05 mg 3%
18 Pawpaw, peeled, seeded, raw 0.0495 mg 2%
19 Squash, pie pumpkin, peeled, seeded, raw 0.049 mg 2%
20 Mushroom, portabella 0.0487 mg 2%
21 Nectarines, raw 0.047 mg 2%
22 Olives, green, Manzanilla, stuffed with pimiento 0.047 mg 2%
23 Plum, black, with skin, raw 0.0404 mg 2%
24 Apples, eating, raw (flesh + skin) 0.04 mg 2%
25 Yam, flesh only, boiled in unsalted water 0.04 mg 2%
26 Radish, red, flesh and skin, raw 0.04 mg 2%
27 Pears, average, flesh and skin, raw, weighed with core and stalk 0.04 mg 2%
28 Pears, raw, flesh only, peeled, weighed with skin and core 0.04 mg 2%
29 Coffee, infusion, average, with whole milk 0.04 mg 2%
30 Coffee, infusion, average, with semi-skimmed milk 0.04 mg 2%
31 Tea, herbal, infusion 0.04 mg 2%
32 Coffee, cappuccino, latte 0.04 mg 2%
33 Wine, white, sparkling 0.04 mg 2%
34 Apples, gala, with skin, raw 0.04 mg 2%
35 Eggs, chicken, whole, boiled 0.04 mg 2%
36 Cheese, goat's, hard 0.04 mg 2%
37 Pears, average, stewed without sugar 0.04 mg 2%
38 Eggs, chicken, whole, scrambled, without milk 0.04 mg 2%
39 Apples, honeycrisp, with skin, raw 0.0397 mg 2%
40 Apples, granny smith, with skin, raw 0.0393 mg 2%
41 Applesauce, unsweetened, with added vitamin C 0.0368 mg 2%
42 Apples, fuji, with skin, raw 0.0326 mg 2%
43 Pears, raw, bartlett 0.032 mg 2%
44 Omelette, plain, homemade 0.03 mg 2%
45 Omelette, cheese, homemade 0.03 mg 2%
46 Celery, boiled in unsalted water 0.03 mg 2%
47 Apple juice, clear, ambient and chilled 0.03 mg 2%
48 Apples, eating, raw, flesh and skin, weighed with core 0.03 mg 2%
49 Grapefruit, flesh only, raw 0.03 mg 2%
50 Coffee, infusion, weak 0.03 mg 2%
51 Beer, bitter, average (<4% ABV) 0.03 mg 2%
52 Coffee, Irish 0.03 mg 2%
53 Eggs, chicken, whole, raw 0.03 mg 2%
54 Cheese, Brie 0.03 mg 2%
55 Cheese, Camembert 0.03 mg 2%
56 Cheese, Red Leicester 0.03 mg 2%
57 Eggs, chicken, whole, poached 0.03 mg 2%
58 Orange juice, no pulp, not fortified, from concentrate, refrigerated 0.0299 mg 1%
59 Apples, red delicious, with skin, raw 0.0295 mg 1%
60 Orange juice, no pulp, not fortified, not from concentrate, refrigerated 0.0277 mg 1%
61 Apple juice, with added vitamin C, from concentrate, shelf stable 0.0271 mg 1%
62 Peaches, yellow, raw 0.026 mg 1%
63 Blueberries, raw 0.02 mg 1%
64 Oranges, flesh only 0.02 mg 1%
65 Pears, raw 0.02 mg 1%
66 Grapes, raw 0.02 mg 1%
67 Clementine 0.02 mg 1%
68 Satsuma 0.02 mg 1%
69 Tangerine 0.02 mg 1%
70 Apples, cooking, stewed without sugar, flesh only 0.02 mg 1%
71 Citrus fruit, soft/easy peelers, flesh only 0.02 mg 1%
72 Melon, yellow flesh, flesh only 0.02 mg 1%
73 Apples, cooking, baked without sugar, flesh only 0.02 mg 1%
74 Apples, cooking, baked without sugar, flesh only, weighed with skin 0.02 mg 1%
75 Citrus fruit, soft/easy peelers, flesh only, weighed with peel and pips 0.02 mg 1%
76 Apples, cooking, raw, flesh only, peeled 0.02 mg 1%
77 Grapefruit, flesh only, raw, weighed with peel and pips 0.02 mg 1%
78 Papaya, flesh only, raw 0.02 mg 1%
79 Coffee, instant, made up with water 0.02 mg 1%
80 Coffee, instant, made up with water and semi-skimmed milk 0.02 mg 1%
81 Apple sauce, homemade 0.02 mg 1%
82 Grapefruit juice, white, canned or bottled, unsweetened 0.02 mg 1%
83 Melon, Galia, flesh only 0.02 mg 1%
84 Cheese, Feta 0.02 mg 1%
85 Cheese, Stilton 0.02 mg 1%
86 Polenta, hydrated, raw 0.02 mg 1%
87 Grapefruit juice, red, not fortified, not from concentrate, refrigerated 0.0155 mg 1%
88 Melon, flesh only, average 0.01 mg 1%
89 Melon, flesh only, average, weighed whole 0.01 mg 1%
90 Melon, flesh only, average, weighed with skin 0.01 mg 1%
91 Melon, Honeydew, flesh only, weighed whole 0.01 mg 1%
92 Melon, Honeydew, flesh only, weighed with skin 0.01 mg 1%
93 Oranges, flesh only, weighed with peel and pips 0.01 mg 1%
94 Papaya, flesh only, raw, weighed with skin and pips 0.01 mg 1%
95 Syrup, golden 0.01 mg 1%
96 Beer, bitter, best, premium 0.01 mg 1%
97 Lager, alcohol-free 0.01 mg 1%
98 Cider, low alcohol 0.01 mg 1%
99 Sherry, medium 0.01 mg 1%
100 Vinegar 0.01 mg 1%

* 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.