Top 10 Foods Highest in Manganese
Manganese is an essential trace mineral required by the body for bone development, calcium absorption, healthy skin and blood sugar regulation. (1) It also helps activate superoxide dismutase (SOD), an important antioxidant enzyme.
Manganese deficiency is rare but can be expressed in poor bone health, joint pain, fertility problems and an increased risk of seizures. (1)
Overconsumption of manganese from food sources is also rare and can adversely affect the neurological system. (2)
Foods high in manganese include mussels, wheat germ, tofu, sweet potatoes, nuts, brown rice, lima beans, chickpeas, spinach, and pineapples. (3) The current daily value (DV) for manganese is 2.3mg. (4)
Below is a list of high manganese foods sorted by a common serving size, for more, see the complete nutrient ranking of over 200 foods high in manganese .
List of High Manganese Foods
1 Mussels| Manganese per 3oz | Manganese per 100g | Manganese per 200 Calories |
|---|---|---|
| 5.8mg (251% DV) | 6.8mg (296% DV) | 7.9mg (344% DV) |
More Shellfish High in Manganese
- 83% DV in 20 small clams
- 45% DV in 3oz of oysters
- 19% DV in 3oz of cooked crayfish
See all fish and seafood high in manganese.
2 Toasted Wheat Germ| Manganese per Oz | Manganese per 100g | Manganese per 200 Calories |
|---|---|---|
| 5.7mg (246% DV) | 20mg (868% DV) | 10.4mg (454% DV) |
Sprinkle toasted wheat germ on top of cereal, salads, and toast.
3 Firm Tofu| Manganese per Cup | Manganese per 100g | Manganese per 200 Calories |
|---|---|---|
| 3mg (129% DV) | 1.2mg (51% DV) | 1.6mg (71% DV) |
More Soy Products High in Manganese
- 94% DV in 1 cup of tempeh
- 39% DV in 1 cup of green soybeans (edamame)
4 Sweet Potatoes| Manganese per Cup Mashed | Manganese per 100g | Manganese per 200 Calories |
|---|---|---|
| 2.5mg (110% DV) | 1mg (43% DV) | 2mg (85% DV) |
More Vegetables High in Manganese
- 42% DV in 1 cup of collards
- 37% DV in 1 cup of peas
- 34% DV in 1 cup of okra
See all vegetables high in manganese.
5 Pine Nuts| Manganese per Oz | Manganese per 100g | Manganese per 200 Calories |
|---|---|---|
| 2.5mg (109% DV) | 8.8mg (383% DV) | 2.6mg (114% DV) |
More Nuts and Seeds High in Manganese
- 94% DV per oz of hemp seeds
- 76% DV per oz of hazelnuts
- 56% DV per oz of pecans
See all nuts and seeds high in manganese.
6 Brown Rice| Manganese per Cup | Manganese per 100g | Manganese per 200 Calories |
|---|---|---|
| 2.1mg (93% DV) | 1.1mg (48% DV) | 2mg (85% DV) |
More Whole Grains High in Manganese
- 67% DV in 1 cup of whole wheat pasta
- 59% DV in 1 cup of oatmeal
- 51% DV in 1 cup of quinoa
See all whole grains high in manganese.
7 Lima Beans| Manganese per Cup Cooked | Manganese per 100g | Manganese per 200 Calories |
|---|---|---|
| 2.1mg (93% DV) | 1.3mg (54% DV) | 2mg (89% DV) |
See all vegetables high in manganese.
8 Chickpeas (Garbanzo Beans)| Manganese per Cup | Manganese per 100g | Manganese per 200 Calories |
|---|---|---|
| 1.7mg (73% DV) | 1mg (45% DV) | 1.3mg (55% DV) |
More Beans High in Manganese
- 49% DV in 1 cup of large white beans
- 43% DV in 1 cup of navy beans
- 43% DV in 1 cup of lentils
See all beans high in manganese.
9 Spinach| Manganese per Cup Cooked | Manganese per 100g | Manganese per 200 Calories |
|---|---|---|
| 1.7mg (73% DV) | 0.9mg (41% DV) | 8.1mg (353% DV) |
See all vegetables high in manganese.
10 Pineapple| Manganese per Cup | Manganese per 100g | Manganese per 200 Calories |
|---|---|---|
| 1.5mg (67% DV) | 0.9mg (40% DV) | 3.7mg (161% DV) |
More Fruits High in Manganese
- 40% DV in 1 cup of blackberries
- 36% DV in 1 cup of raspberries
- 29% DV in 1 cup of grapes
- 28% DV in 1 cup of strawberries
- 22% DV in 1 cup of blueberries
See all fruits high in manganese.
Printable One Page Sheet
Health Benefits of Manganese
- Antioxidant Protection - Manganese superoxide dismutase (MnSOD) is the principal antioxidant used during energy production in the mitochondria (the powerhouse of our cells). (1)
- Osteoporosis Protection (*Controversial) - Two recent studies have found that women with osteoporosis have lower blood manganese levels than women without osteoporosis. (5) This finding is a correlation and does not suggest any specific link between manganese and osteoporosis, however, it is promising since manganese is involved in bone development.
- Prevention of Epileptic Seizures - Preliminary studies in rats show that those with lower manganese levels are more prone to epileptic seizures. (6) The causes of epilepsy, however, are not well understood, and more research needs to be done before there can be a conclusive link between epilepsy and manganese. (7)
Warnings
- Intake of manganese from enriched infant formulas can lead to hyperactive children, or learning disabled children. Excessive levels of manganese are toxic and supplements should be approached with care. (8)
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
- Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Instutites of Health.
- Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
- Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.
See the Guide to Recommended Daily Intakes for more information.
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- Foods High in Manganese
- Foods Low in Manganese
- Vegetables High in Manganese
- Fruits High in Manganese
- Vegetarian Foods High in Manganese
- Nuts High in Manganese
- Grains High in Manganese
- Beans High in Manganese
- Dairy High in Manganese
- Breakfast Cereals High in Manganese
- Fast Foods High in Manganese
View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
Data Sources and References
- Role of manganese in neurodegenerative diseases
- Manganese in health and disease.
- U.S. Agricultural Research Service Food Data Central
- NIH: Dietary Supplement Label Database
- Correlation between bone mineral density and serum trace elements in response to supervised aerobic training in older adults
- Manganese and epilepsy: brain glutamine synthetase and liver arginase activities in genetically epilepsy prone and chronically seizured rats.
- Manganese and epilepsy: a systematic review of the literature.
- Manganese in infant formulas and learning disability.
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