Foods high in Manganese
Trace mineral for bone formation and antioxidant enzymes.
About Manganese
Manganese is a cofactor in enzymes for bone formation, blood clotting, and the body's antioxidant defences.
Whole grains, nuts, leafy vegetables, tea, and pineapple are notable sources. UK adult RI: 2 mg/day, easy to hit from a varied diet without thinking about it.
Dietary deficiency in humans is rare. Excess from drinking water or occupational/industrial exposure can cause neurological symptoms over long periods.
Foods high in manganese, beverages, soup, beverages, and more
Ranked by how much you get per calorie, so foods are not rewarded for simply being dry or concentrated. Values from USDA FoodData Central, McCance & Widdowson's CoFID, ANSES Ciqual, and other public nutrition databases. Amounts in milligrams.
Per calorie is the default here because it answers what to eat: ranked purely by amount, a list of the richest foods fills up with dried and concentrated things nobody eats a plateful of. Switch to per 100 grams above if concentration is what you are after.
- Beverages, tea, instant, decaffeinated, unsweetened 42.22mg per 100 grams
- Soup, lentil, homemade 23.97mg per 100 grams
- Beverages, chocolate drink, milk and soy based, ready to drink, fortified 14.62mg per 100 grams
- Jujube, Chinese, fresh, dried 11.06mg per 100 grams
- Ginger, ground 9.86mg per 100 grams
- Epazote, raw 9.68mg per 100 grams
- Saffron 9.16mg per 100 grams
- Beverages, tea, instant, decaffeinated, lemon, diet 8.99mg per 100 grams
- Beverages, tea, instant, lemon, unsweetened 8.89mg per 100 grams
- Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran 8.69mg per 100 grams
- Sage, dried, ground 7.94mg per 100 grams
- Sage, fresh 7.65mg per 100 grams
Common questions about Manganese
- How much manganese do I need?
- UK adult RI: 2 mg/day, easy to hit from a varied diet without thinking about it.
- What foods are high in manganese?
- Whole grains, nuts, leafy vegetables, tea, and pineapple.
- Is manganese deficiency common?
- No, dietary deficiency is very rare in humans.
- Why does manganese matter?
- It's a cofactor for enzymes involved in bone formation, blood clotting, and antioxidant defence.