Top 10 Foods Highest in Manganese
Manganese is required by the body for proper enzyme functioning, nutrient absorption, wound healing, and bone development. Manganese deficiency is rare and can been seen expressed in poor bone health, joint pain, and fertility problems. Manganese toxicity from food sources is also rare, but can adversely affect the neurological system. Health benefits of manganese includes strengthening weak bones, anti-oxidant protection, alleviating pre menstrual syndrome (PMS), anemia, arthritis, alopecia (spot baldness), and prevention of epileptic seizures. However, more research needs to be conducted to confirm these health benefits. The current DV for manganese is 2mg.
Below is a list of high manganese foods, for more, see the lists of high manganese foods by nutrient density, and manganese rich foods.
#1: Seafood (Mussels, Cooked)
| Manganese 100g |
Per 3oz (85g) |
Per ounce (28g) |
| 6.8mg (340% DV) |
5.8mg (289% DV) |
1.9mg (96% DV) |
Other Seafood High in Manganese (%DV per 3oz cooked): Clams (43%), and Crayfish (22%).
Click to see complete nutrition facts.
#2: Nuts (Hazelnuts)
| Manganese 100g |
Per 2oz (56g) |
Per ounce (28g) |
| 5.6mg (278% DV) |
3.1mg (156% DV) |
1.6mg (78% DV) |
Other Nuts High in Manganese (%DV per ounce): Pecans (55%), Walnuts (48%), Macadamia (43%), Almonds (32%), Cashews (23%), and Pistachio (17%).
Click to see complete nutrition facts.
#3: Seeds (Pumpkin)
| Manganese 100g |
Per cup (129g) |
Per ounce (28g) |
| 4.5mg (227% DV) |
5.9mg (293% DV) |
1.3mg (64% DV) |
Other Seeds High in Manganese (%DV per ounce): Chia Seeds (38%), Sesame and Flaxseeds (35%), and Sunflower Seeds (30%).
Click to see complete nutrition facts.
#4: Bread (Whole-Wheat)
| Manganese 100g |
Per slice (28g) |
Per 2 slices (56g) |
| 2.1mg (107% DV) |
0.7mg (35% DV) |
1.4mg (70% DV) |
Other Breads High in Manganese (%DV per piece): Whole-Wheat English Muffin (59%), Whole-Wheat Pita (56%), and Whole-Wheat Roll (32%).
Click to see complete nutrition facts.
#5: Tofu (Firm, Raw)
| Manganese 100g |
Per 1/2 cup (126g) |
Per 1/4 block (81g) |
| 1.2mg (59% DV) |
1.5mg (74% DV) |
1.0mg (48% DV) |
Tempeh is also High in Manganese (%DV per 1/2 cup): (54%).
Click to see complete nutrition facts.
#6: Beans (Butter/Lima Beans, Cooked)
| Manganese 100g |
Per cup (170g) |
Per 1/2 cup (85g) |
| 1.3mg (63% DV) |
2.1mg (106% DV) |
1.1mg (53% DV) |
Other Beans High in Manganese (%DV per cup cooked): Winged Beans (103%), Chickpeas (84%), Adzuki Beans (66%), White Beans (57%), Black-eyed Beans (47%), and Kidney Beans (42%).
Click to see complete nutrition facts.
#7: Fish (Bass, Cooked)
| Manganese 100g |
Per fillet (62g) |
Per 3oz (85g) |
| 1.1mg (57% DV) |
0.7mg (35% DV) |
1.0mg (48% DV) |
Other Fish High in Manganese (%DV per 3oz cooked):Trout (46%), Pike (44%), and Perch (38%).
Click to see complete nutrition facts.
#8: Spinach (Cooked)
| Manganese 100g |
Per cup (180g) |
Per 1/2 cup (90g) |
| 0.9mg (47% DV) |
1.7mg (84% DV) |
0.8mg (42% DV) |
Other Dark Green Leafy Vegetables High in Manganese (%DV per cup cooked): Frozen Spinach (68%), Amaranth Leaves (57%), Beet Greens (37%), Swiss Chard (29%), and Napa Cabbage (11%).
Click to see complete nutrition facts.
#9: Whole Grains (Brown Rice)
| Manganese 100g |
Per cup, Cooked (195g) |
Per 1/2 cup cooked (98g) |
| 1.1mg (55% DV) |
2.1mg (107% DV) |
1.1mg (54% DV) |
Other Grains High in Manganese (%DV per cup cooked): Teff (360%), Quinoa (58%), Buckwheat (34%).
Click to see complete nutrition facts.
#10: Tea (Black, Brewed)
| Manganese 100g |
Per cup (237g) |
Per fluid ounce (30g) |
| 0.2mg (11% DV) |
0.5mg (26% DV) |
0.1mg (3% DV) |
A cup of instant tea contains (47% DV). Click to see complete nutrition facts.
