Top 10 Foods Highest in Manganese

Manganese is an essential trace mineral required by the body for a wide variety of functions including digestion, reproduction, antioxidant defense, immune function, energy production, and macronutrient metabolism. (1,2)

Manganese is well-regulated in the body and deficiency or toxicity is usually due to kidney problems, gastrointestinal issues, or rare genetic conditions. (3,4) A deficiency of manganese is usually seen in the form of high blood pressure, irregular heartbeats, and weak bones (due to lack of calcium). (3) Conversely, too much manganese affects the brain leading to muscle tremors. (5)

In general, most people will not experience any problems from either manganese deficiency or toxicity. (2)

Foods high in manganese include mussels, wheat germ, tofu, sweet potatoes, nuts, brown rice, lima beans, chickpeas, spinach, and pineapples. The current daily value (DV) for manganese is 2.3mg. (6)

Below is a list of high manganese foods sorted by a common serving size, for more, see the list of high manganese foods by a 100 grams serving size, and the complete nutrient ranking of over 200 foods high in manganese .

List of High Manganese Foods

• 1. Mussels + Add

  Manganese per 3oz	Manganese per 100g	Manganese per 200 Calories
  5.8mg (251% DV)	6.8mg (296% DV)	7.9mg (344% DV)

  Nutrition Facts for Cooked Blue Mussels. (Source)

  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 + Add

  Manganese per Oz	Manganese per 100g	Manganese per 200 Calories
  5.7mg (246% DV)	20mg (868% DV)	10.4mg (454% DV)

  Nutrition Facts for Toasted Wheat Germ. (Source)

  Sprinkle toasted wheat germ on top of cereal, salads, and toast.

• 3. Firm Tofu + Add

  Manganese per Cup	Manganese per 100g	Manganese per 200 Calories
  3mg (129% DV)	1.2mg (51% DV)	1.6mg (71% DV)

  Nutrition Facts for Firm Tofu. (Source)

  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 + Add

  Manganese per Cup Mashed	Manganese per 100g	Manganese per 200 Calories
  2.5mg (110% DV)	1mg (43% DV)	2mg (85% DV)

  Nutrition Facts for Mashed Sweet Potatoes. (Source)

  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 + Add

  Manganese per Oz	Manganese per 100g	Manganese per 200 Calories
  2.5mg (109% DV)	8.8mg (383% DV)	2.6mg (114% DV)

  Nutrition Facts for Dried Pine Nuts. (Source)

  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 + Add

  Manganese per Cup	Manganese per 100g	Manganese per 200 Calories
  2.1mg (93% DV)	1.1mg (48% DV)	2mg (85% DV)

  Nutrition Facts for Cooked Brown Rice. (Source)

  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 + Add

  Manganese per Cup Cooked	Manganese per 100g	Manganese per 200 Calories
  2.1mg (93% DV)	1.3mg (54% DV)	2mg (89% DV)

  Nutrition Facts for Cooked Lima Beans (Boiled, Drained). (Source)

  See all vegetables high in manganese.

• 8. Chickpeas (Garbanzo Beans) + Add

  Manganese per Cup	Manganese per 100g	Manganese per 200 Calories
  1.7mg (73% DV)	1mg (45% DV)	1.3mg (55% DV)

  Nutrition Facts for Cooked Chickpeas (Garbanzo Beans). (Source)

  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 + Add

  Manganese per Cup Cooked	Manganese per 100g	Manganese per 200 Calories
  1.7mg (73% DV)	0.9mg (41% DV)	8.1mg (353% DV)

  Nutrition Facts for Cooked Spinach (Boiled, Drained). (Source)

  See all vegetables high in manganese.

• 10. Pineapple + Add

  Manganese per Cup	Manganese per 100g	Manganese per 200 Calories
  1.5mg (67% DV)	0.9mg (40% DV)	3.7mg (161% DV)

  Nutrition Facts for Pineapple. (Source)

  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.

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Manganese Foods by Nutrient Density (Manganese per Gram)

Food	Serving	Manganese
1. Toasted Wheat Germ +	100 grams	868% DV (20mg)
2. Dried Pine Nuts +	100 grams	383% DV (8.8mg)
3. Cooked Blue Mussels +	100 grams	296% DV (6.8mg)
4. Dry Roasted Hazelnuts +	100 grams	241% DV (5.6mg)
5. Dried Pumpkin And Squash Seeds +	100 grams	198% DV (4.5mg)
6. Unsweetened Baking Chocolate +	100 grams	181% DV (4.2mg)
7. Dry Roasted Pecans +	100 grams	171% DV (3.9mg)
8. Walnuts +	100 grams	148% DV (3.4mg)
9. Dried Coconut (Unsweetened) +	100 grams	119% DV (2.7mg)
10. Toasted Whole Wheat Bread +	100 grams	111% DV (2.5mg)

Manganese Requirements By Age and Gender

The adequate intake (AI) for manganese ranges from 1.2mg to 2.6mg per day. (7) The daily value for manganese is 2.3mg per day. (6)

Life Stage	AI
Infants*
0-6 months old	0.003mg
7-12 months old	0.6mg
Children
1-3 years old	1.2mg
4-8 years old	1.5mg
Males
9-13 years old	1.9mg
14-18 years old	2.2mg
19-50 years old	2.3mg
50+ years old	2.3mg
Females
9-13 years old	1.6mg
14-18 years old	1.6mg
19-50 years old	1.8mg
50+ years old	1.8mg
Pregnancy
14-18 years old	2mg
18+ years old	2mg
Lactation
14-18 years old	2.6mg
18+ years old	2.6mg

Source: Dietary Reference Intakes for Manganese.

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• 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

• High Calcium Foods
• High Magnesium Foods
• High Potassium Foods
• High Sodium Foods
• High Phosphorus Foods

Data Sources and References

1. Nyarko-Danquah I, Pajarillo E, Digman A, Soliman KFA, Aschner M, Lee E. Manganese metabolism in humans Molecules. 2020 Dec 12;25(24):5880. doi: 10.3390/molecules25245880. 33322668
2. Erikson KM, Thompson K, Aschner J, Aschner M. Manganese: Its Role in Disease and Health Pharmacol Ther. 2007 Feb;113(2):369-77. doi: 10.1016/j.pharmthera.2006.09.002. Epub 2006 Sep 22. 17084903
3. Rude RK. Clinical manifestations of magnesium deficiency Endocrinol Metab Clin North Am. 1993 Jun;22(2):377-95. 8325293
4. Graber ML. Magnesium deficiency: pathophysiologic and clinical overview Am J Kidney Dis. 1995 Jun;25(6):973. doi: 10.1016/0272-6386(95)90587-1. 7771497
5. Nyarko-Danquah I, Pajarillo E, Digman A, Soliman KFA, Aschner M, Lee E. Manganese metabolism in humans Molecules. 2020 Dec 12;25(24):5880. doi: 10.3390/molecules25245880. 33322668
6. Erikson KM, Thompson K, Aschner J, Aschner M. Manganese: Its Role in Disease and Health Pharmacol Ther. 2007 Feb;113(2):369-77. doi: 10.1016/j.pharmthera.2006.09.002. Epub 2006 Sep 22. 17084903
7. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
8. National Library of Medicine - Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc.