Top 10 Foods Highest in Manganese
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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 .
Table of Contents
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.
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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)
From the Nutrient Ranking Tool
- 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 food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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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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