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 1129 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

917 foods with recorded data, ranked highest first. Showing 1–100 of 917. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Saffron 28.4 mg 200%
★ Ginger, ground 28 mg 200%
★ Sage, dried, ground 25 mg 200%
4 Cinnamon, ground 17.5 mg 200%
5 Wheatgerm 13.5 mg 200%
6 Pepper, black 12.8 mg 200%
7 Pineapple, dried 10 mg 200%
8 Mixed herbs, dried 9.84 mg 200%
9 Mint, dried 9.2 mg 200%
10 Sage, fresh 9.1 mg 200%
11 Cardamom, ground 8.9 mg 200%
12 Cloves, dried 8.5 mg 200%
13 Chinese 5 spice 8.4 mg 200%
14 Bay leaf, dried 8.2 mg 200%
15 Tarragon, dried, ground 8 mg 200%
16 Pine nuts (raw) 7.9 mg 200%
17 Thyme, dried, ground 7.87 mg 200%
18 Celery seeds 7.6 mg 200%
19 Poppy seeds 6.8 mg 200%
20 Fennel seeds 6.5 mg 200%
21 Seaweed, wakame, dried, raw 6.1 mg 200%
22 Nuts, hazelnuts or filberts, raw 6.06 mg 200%
23 Seaweed, nori, dried, raw 6 mg 200%
24 Garam masala 6 mg 200%
25 Bran, wheat 5.85 mg 200%
26 Macadamia nuts (raw) 5.5 mg 200%
27 Marjoram, dried 5.4 mg 200%
28 Spinach, dried 5.2 mg 200%
29 Oregano, dried, ground 4.99 mg 200%
30 Hazelnuts (raw) 4.9 mg 200%
31 Curry powder 4.7 mg 200%
32 Pecans (raw) 4.6 mg 200%
33 Agar, dried 4.3 mg 200%
34 Pepper, white 4.3 mg 200%
35 Einkorn, grain, dry, raw 4.2 mg 200%
36 Rice, black, unenriched, raw 3.91 mg 195%
37 Dill, dried 3.9 mg 195%
38 Turmeric, ground 3.7 mg 185%
39 Porridge oats, unfortified 3.66 mg 183%
40 Rolled Oats 3.66 mg 183%
41 Chickpeas, (garbanzo beans, bengal gram), dry 3.58 mg 179%
42 Flour, whole wheat, unenriched 3.56 mg 178%
43 Mixed curry spices 3.5 mg 175%
44 Oats, whole grain, steel cut 3.41 mg 171%
45 Walnuts (raw) 3.4 mg 170%
46 Rice, brown, easy cook, raw 3.4 mg 170%
47 Cumin seeds 3.33 mg 167%
48 Flour, oat, whole grain 3.26 mg 163%
49 Oats, whole grain, rolled, old fashioned 3.23 mg 162%
50 Basil, dried, ground 3.2 mg 160%
51 Green Beans 3.19 mg 160%
52 Flour, soy, full-fat 3.16 mg 158%
53 Nuts, walnuts, English, halves, raw 3 mg 150%
54 Flour, chestnut 2.9 mg 145%
55 Nutmeg, ground 2.9 mg 145%
56 Seeds, sunflower seed kernels, dry roasted, with salt added 2.89 mg 145%
57 Chia seeds, dried 2.72 mg 136%
58 Treacle, black 2.67 mg 134%
59 Thyme, fresh 2.62 mg 131%
60 Flour, wheat, wholemeal, bread/strong 2.61 mg 131%
61 Beans, soya, dried, raw 2.6 mg 130%
62 Soybeans (Dry) 2.6 mg 130%
63 Farro, pearled, dry, raw 2.6 mg 130%
64 Caraway seeds 2.5 mg 125%
65 Rice, brown, wholegrain, raw 2.49 mg 125%
66 Rice (Brown, Long Grain) 2.49 mg 125%
67 Rice (Brown, Short Grain) 2.49 mg 125%
68 Flaxseed (linseed), ground 2.48 mg 124%
69 Flour, soya 2.43 mg 122%
70 Beans, chick peas, Kabuli, whole, dried, raw 2.4 mg 120%
71 Chickpeas (Dry) 2.4 mg 120%
72 Flour, wheat, brown 2.33 mg 117%
73 Muesli, Swiss style, unfortified 2.31 mg 116%
74 Flour, amaranth 2.31 mg 115%
75 Anise seeds 2.3 mg 115%
76 Mace, ground 2.3 mg 115%
77 Pepper, cayenne, ground 2.3 mg 115%
78 Pecan nuts, kernel only, weighed with shells 2.3 mg 115%
79 Sunflower seeds, toasted 2.3 mg 115%
80 Melon seeds 2.3 mg 115%
81 Nuts, pecans, halves, raw 2.28 mg 114%
82 Breakfast cereal, crunchy/crispy muesli type cereal, with nuts, unfortified 2.26 mg 113%
83 Flour, rye 2.24 mg 112%
84 Almonds, toasted 2.23 mg 112%
85 Sunflower seeds 2.2 mg 110%
86 Nuts, mixed 2.2 mg 110%
87 Peanuts, dry roasted, unsalted 2.2 mg 110%
88 Rice, red, raw 2.19 mg 110%
89 Almonds (raw) 2.18 mg 109%
90 Bread, whole-wheat, commercially prepared 2.18 mg 109%
91 Almond butter, creamy 2.14 mg 107%
92 Peanuts, kernel only, plain, unsalted 2.1 mg 105%
93 Coffee, powder, instant 2.1 mg 105%
94 Chervil, dried 2.1 mg 105%
95 Flour, chapati, brown 2.05 mg 103%
96 Bread, wholemeal, toasted 2.05 mg 103%
97 Nuts, almonds, dry roasted, with salt added 2.02 mg 101%
98 Flour, wheat, wholemeal 2 mg 100%
99 Beans, haricot, whole, dried, raw 2 mg 100%
100 Haricot/Navy Beans 2 mg 100%

* 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.