Nutrients -> Minerals -> Trace elements

Manganese Foods high in manganese and how much you need · Trace elements

Manganese is a trace mineral that is essential for the normal functioning of the human body. It plays a key role in forming connective tissues, bones, blood clotting factors, and sex hormones. Manganese also acts as an antioxidant, helping to protect cells from damage caused by free radicals.

Women, a day: 3 mg
Men, a day: 3 mg
Give 20%+ of a day per serving: 130 foods · 124 plant

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, cranberry, dried, cranberry powder; raspberry juice concentrate and blueberry, bilberry have the most manganese per serving.

Plant sources

Are you getting enough manganese?

Knowing where manganese comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in manganese

Ranked from 1,220 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Cranberry, dried, cranberry powder 53.4 mg

1/4 cup (40 g) · Nuts, seeds and dried fruits 1,780% of daily
2

Jujube, chinese, fresh, dried 12.4 mg

serving (40 g) · Nuts, seeds and dried fruits 414% of daily
3

Lingonberry, dried, lingonberry powder 11.7 mg

serving (40 g) · Nuts, seeds and dried fruits 389% of daily
4

Raspberry juice concentrate 11.2 mg

serving (240 g) · Juices 374% of daily
5

Lingonberry juice 8.4 mg

serving (240 g) · Juices 280% of daily
6

Cranberry lingonberry juice 7.4 mg

serving (240 g) · Juices 247% of daily
7

Blueberry, bilberry 6.4 mg

serving (140 g) · Berries 215% of daily
8

Wheat germ 2.7 mg

serving (15 g) · Flour 89% of daily
9

Nettle, stinging nettle 2.6 mg

serving (85 g) · Vegetables 87% of daily
10

Wheat bran 2.4 mg

serving (15 g) · Flour 80% of daily
11

Pineapple, canned, in own juice 2.1 mg

serving (140 g) · Fruit and berry salads 70% of daily
12

Cloudberry 1.9 mg

serving (140 g) · Berries 63% of daily
13

Coconut milk 1.8 mg

serving (240 g) · Vegetable juices 61% of daily
14

Seaweed, wakame, dried 1.8 mg

serving (30 g) · Canned vegetables 61% of daily
15

Rice cooking cream 1.8 mg

serving (240 g) · Cream 58% of daily
16

Loganberry, frozen 1.7 mg

serving (140 g) · Berries 58% of daily
17

Wheat whole, boiled 1.7 mg

serving (140 g) · Rice 58% of daily
18

Spinach boiled 1.7 mg

serving (85 g) · Cooked vegetables 58% of daily
19

Noodle, whole wheat 1.7 mg

serving (55 g) · Pasta 55% of daily
20

Oats, rolled, oat flakes 1.6 mg

serving (40 g) · Flour 55% of daily
21

Macaroni, dark, whole wheat and dark wheat flour 1.5 mg

serving (55 g) · Pasta 50% of daily
22

Swiss chard 1.5 mg

serving (85 g) · Vegetables 49% of daily
23

Spinach 1.5 mg

serving (85 g) · Vegetables 49% of daily
24

Pasta, wheat germ pasta 1.4 mg

serving (55 g) · Pasta 47% of daily
25

Bulgur 1.4 mg

serving (45 g) · Rice 46% of daily
26

Rice, wholegrain, boiled 1.3 mg

serving (140 g) · Rice 45% of daily
27

Soy mince 1.3 mg

serving (35 g) · Pulse products 44% of daily
28

Soy protein concentrate, 58% protein 1.3 mg

serving (30 g) · Miscellaneous ingredients 42% of daily
29

Bean, pink, mature 1.2 mg

serving (90 g) · Pulses 41% of daily
30

Pesto sauce, herb sauce 1.1 mg

serving (63 g) · Condiments 38% of daily
31

Tempeh 1.1 mg

serving (85 g) · Miscellaneous ingredients 37% of daily
32

Matcha 1.1 mg

serving (2 g) · Tea 37% of daily
33

Pea, green, split, mature seeds 1.1 mg

serving (90 g) · Pulses 36% of daily
34

Soy bean, boiled 1.1 mg

serving (90 g) · Pulses 35% of daily
35

Tofu, firm (with calcium sulfate) 1 mg

serving (85 g) · Pulse products 33% of daily
36

Barley malt for beer 0.93 mg

serving (30 g) · Miscellaneous ingredients 31% of daily
37

Syrups, maple 0.87 mg

serving (30 g) · Sugar and syrups 29% of daily
38

Mollusks, clam, mixed species, cooked, moist heat 0.85 mg

serving (85 g) · Crustaceans and molluscs 28% of daily
39

Almond butter 0.81 mg

serving (32 g) · Condiments 27% of daily
40

Tofu (without calcium sulfate) 0.68 mg

block (85 g) · Pulse products 23% of daily
41

White wine, dry 0.67 mg

serving (147 g) · Wines 22% of daily
42

Mussel in water, canned 0.65 mg

serving (85 g) · Crustaceans and molluscs 22% of daily
43

Coconut water, unsweetened 0.53 mg

cup (240 g) · Vegetable juices 18% of daily
44

Beet, boiled 0.52 mg

serving (85 g) · Cooked vegetables 17% of daily
45

Beef, liver, cooked, pan-fried 0.5 mg

serving (85 g) · Offal dishes 17% of daily
46

Sharon, kaki, persimon 0.5 mg

serving (140 g) · Fruits 17% of daily
47

Peanut butter 0.49 mg

serving (32 g) · Condiments 16% of daily
48

Durian 0.46 mg

serving (140 g) · Fruits 15% of daily
49

Roasted liver 0.42 mg

serving (85 g) · Offal dishes 14% of daily
50

Blood sausage, black sausage 0.41 mg

serving (55 g) · Offal dishes 14% of daily

Learn about manganese

What does manganese do for the body?

Manganese is essential for the proper functioning of enzymes involved in metabolism, bone development, and antioxidant activity. It plays a key role in the formation of connective tissues, blood clotting, and the metabolism of amino acids, cholesterol, and carbohydrates.

How much manganese do I need?

According to European Food Safety Authority (EFSA), the adequate daily intake of manganese for adults is around 3 mg per day.

What are the health benefits of manganese?

Manganese plays a crucial role in supporting overall bone health, aiding in optimal bone development and maintenance. It also acts as a cofactor for various enzymes involved in antioxidant function, energy metabolism, and brain function. Additionally, manganese is important for the formation of connective tissues and in the metabolism of amino acids, cholesterol, and carbohydrates.

What are the health risks associated with manganese deficiency?

It rare for humans to have manganese deficiency. Yet, symptoms might include skin rash, mood changes and others.

Can manganese be harmful?

While manganese is an essential mineral for the body, high levels of manganese can be harmful and toxic. Excessive manganese exposure, often seen in industrial settings, has been associated with increased blood pressure and cholesterol, neurological problems and other adverse health effects. Such high levels of manganese to cause harm usually arise from the enviornment rather than from dietary intake.

What if your manganese is low?

Including foods rich in manganese, such as nuts, seeds, whole grains, and leafy green vegetables, in your diet can help increase your manganese levels.

How do vegans get their manganese intake?

Vegans can meet their manganese needs by consuming plant-based sources such as nuts, seeds, whole grains, legumes, and leafy green vegetables. These foods are rich in manganese and can help vegans reach an adequate daily intake.

How much manganese do you need?

Enter your details for your own daily value.

Sex Age

Weight

kg or lbs

Height

cm or ft in

Activity

Your daily manganese

3 mg

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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