Foods High in Manganese
Daily value: 2.3 mg/day
Manganese is a trace mineral that serves as a cofactor for over a dozen enzymes involved in bone formation, glucose metabolism, amino acid processing, and antioxidant defense. The FDA adequate intake is 2.3 mg/day for men and 1.8 mg/day for women. Manganese is the metal center of mitochondrial superoxide dismutase (MnSOD), one of the most important antioxidant enzymes in the body. Whole grains, nuts, and leafy vegetables are the richest dietary sources — meaning this is one mineral where plant-rich diets genuinely excel over animal-heavy diets. Overt deficiency is rare but subclinical insufficiency may impair bone strength, blood sugar control, and cellular antioxidant capacity.
Top 81 Foods High in Manganese
Teff
1 cup cooked (252g)
7.2 mg of manganese per serving
Mussels
3 oz cooked (85g)
5.8 mg of manganese per serving
Hemp Seeds
3 tbsp (30g)
2.3 mg of manganese per serving
Amaranth
1 cup cooked (246g)
2.1 mg of manganese per serving
Brown Rice
1 cup cooked (195g)
2.1 mg of manganese per serving
Chickpeas
1 cup cooked (164g)
1.7 mg of manganese per serving
Spinach
1 cup cooked (180g)
1.7 mg of manganese per serving
Edamame
1 cup shelled (155g)
1.6 mg of manganese per serving
Oats
½ cup dry (40g)
1.5 mg of manganese per serving
Pineapple
1 cup chunks (165g)
1.5 mg of manganese per serving
Tofu (firm)
½ cup (126g)
1.5 mg of manganese per serving
Pumpkin Seeds
¼ cup (30g)
1.4 mg of manganese per serving
Pecans
1 oz (28g)
1.3 mg of manganese per serving
Quinoa
1 cup cooked (185g)
1.2 mg of manganese per serving
Tempeh
3 oz (85g)
1.1 mg of manganese per serving
White Beans
1 cup cooked (179g)
1.1 mg of manganese per serving
Collard Greens
1 cup cooked (190g)
1 mg of manganese per serving
Lentils
1 cup cooked (198g)
1 mg of manganese per serving
Walnuts
¼ cup (30g)
1 mg of manganese per serving
Clams
3 oz cooked (85g)
0.9 mg of manganese per serving
Lima Beans
1 cup cooked (170g)
0.9 mg of manganese per serving
Almonds
¼ cup (35g)
0.8 mg of manganese per serving
Black Beans
1 cup cooked (172g)
0.8 mg of manganese per serving
Chia Seeds
2 tbsp (28g)
0.8 mg of manganese per serving
Green Peas
1 cup cooked (160g)
0.8 mg of manganese per serving
Kidney Beans
1 cup cooked (177g)
0.8 mg of manganese per serving
Split Peas
1 cup cooked (196g)
0.8 mg of manganese per serving
Buckwheat
1 cup cooked (168g)
0.7 mg of manganese per serving
Sunflower Seeds
¼ cup (35g)
0.7 mg of manganese per serving
Sweet Potato
1 medium (150g)
0.7 mg of manganese per serving
Beets
1 cup cooked (170g)
0.6 mg of manganese per serving
Kale
1 cup chopped (67g)
0.6 mg of manganese per serving
Strawberries
1 cup (152g)
0.6 mg of manganese per serving
Swiss Chard
1 cup cooked (175g)
0.6 mg of manganese per serving
Blueberries
1 cup (148g)
0.5 mg of manganese per serving
Cashews
¼ cup (28g)
0.5 mg of manganese per serving
Coconut (Dried/Shredded)
¼ cup (20g)
0.5 mg of manganese per serving
Dark Chocolate (85%)
1 oz (28g)
0.5 mg of manganese per serving
Millet
1 cup cooked (174g)
0.5 mg of manganese per serving
Peanut Butter
2 tbsp (32g)
0.5 mg of manganese per serving
Turnip Greens
1 cup cooked (144g)
0.5 mg of manganese per serving
Barley
1 cup cooked (157g)
0.4 mg of manganese per serving
Brussels Sprouts
1 cup cooked (156g)
0.4 mg of manganese per serving
Canned Pumpkin
1 cup (245g)
0.4 mg of manganese per serving
Oysters
6 medium (84g)
0.4 mg of manganese per serving
Pistachios
¼ cup (31g)
0.4 mg of manganese per serving
Potato
1 medium (173g)
0.4 mg of manganese per serving
Tahini (Sesame Paste)
2 tbsp (30g)
0.4 mg of manganese per serving
Artichoke
1 medium cooked (120g)
0.3 mg of manganese per serving
Asparagus
1 cup cooked (180g)
0.3 mg of manganese per serving
Banana
1 medium (118g)
0.3 mg of manganese per serving
Broccoli
1 cup cooked (156g)
0.3 mg of manganese per serving
Cabbage
1 cup cooked (150g)
0.3 mg of manganese per serving
Sweet Corn
1 cup kernels (154g)
0.3 mg of manganese per serving
Dried Figs
¼ cup (50g)
0.3 mg of manganese per serving
Ground Flaxseed
2 tbsp (14g)
0.3 mg of manganese per serving
Beef Liver
3 oz (85g)
0.3 mg of manganese per serving
Brazil Nuts
3 nuts (15g)
0.2 mg of manganese per serving
Carrots
1 cup chopped (128g)
0.2 mg of manganese per serving
Cauliflower
1 cup cooked (124g)
0.2 mg of manganese per serving
Guava
1 cup (165g)
0.2 mg of manganese per serving
Nori (Seaweed)
10 sheets (25g)
0.2 mg of manganese per serving
Pomegranate
1 cup arils (174g)
0.2 mg of manganese per serving
Sauerkraut
1 cup (142g)
0.2 mg of manganese per serving
Sugar Snap Peas
1 cup (98g)
0.2 mg of manganese per serving
Tomatoes
1 cup chopped (180g)
0.2 mg of manganese per serving
Watercress
2 cups raw (68g)
0.2 mg of manganese per serving
Zucchini
1 cup sliced (113g)
0.2 mg of manganese per serving
Avocado
½ medium (68g)
0.1 mg of manganese per serving
Red Bell Pepper
1 medium (119g)
0.1 mg of manganese per serving
Cantaloupe
1 cup cubed (160g)
0.1 mg of manganese per serving
Crab
3 oz (85g)
0.1 mg of manganese per serving
Medjool Dates
2 dates (48g)
0.1 mg of manganese per serving
Dried Apricots
¼ cup (33g)
0.1 mg of manganese per serving
Kiwi
2 medium (150g)
0.1 mg of manganese per serving
Mango
1 cup sliced (165g)
0.1 mg of manganese per serving
Papaya
1 cup cubed (145g)
0.1 mg of manganese per serving
Prunes (Dried Plums)
¼ cup (44g)
0.1 mg of manganese per serving
Sardines
1 can (92g)
0.1 mg of manganese per serving
Spirulina
1 tbsp (7g)
0.1 mg of manganese per serving
Watermelon
1 cup diced (152g)
0.1 mg of manganese per serving
Budget Rankings: Manganese
Foods ranked by cost per % Daily Value — cheapest sources first.
Teff
313% DV · $4/week
Brown Rice
91% DV · $1.5/week
Mussels
252% DV · $5/week
Chickpeas
74% DV · $1.5/week
Oats
65% DV · $1.5/week
White Beans
48% DV · $1.5/week
Lentils
43% DV · $1.5/week
Tofu (firm)
65% DV · $2.5/week
Hemp Seeds
100% DV · $4/week
Spinach
74% DV · $3/week
Teff provides 313% DV for $4/week (~$17/month) — plus all its other nutrients.
Goals That Need Manganese
Compare Top Manganese Sources
Why Manganese Matters
🦴 Bone Formation
Manganese activates enzymes required for the synthesis of chondroitin sulfate and other glycosaminoglycans that form bone and cartilage matrix. Deficiency in animals causes skeletal abnormalities and joint problems.
🛡️ Antioxidant Defense
Manganese is the essential metal in mitochondrial superoxide dismutase (MnSOD), which neutralizes superoxide radicals generated during energy production — protecting mitochondria from oxidative damage.
⚡ Glucose Metabolism
Manganese activates glucokinase, an enzyme involved in glucose sensing and glycogen synthesis. Manganese deficiency in animals causes glucose intolerance and impaired insulin secretion.
Source: Journal of Nutrition, 1994
⚡ How to Maximize Manganese Absorption
- •Manganese absorption from plant foods is reduced by phytates in whole grains and oxalates in spinach. Soaking, fermenting, or sprouting grains and legumes reduces phytate content and improves absorption.
- •High calcium and iron intakes can compete with manganese for absorption — particularly relevant for people taking calcium supplements with meals.
- •Manganese from whole grains absorbs at 5–10%. Despite this, grains remain top sources because their absolute manganese content is very high.
- •Tea is surprisingly high in manganese (0.4–1.3 mg per cup) and can contribute meaningfully to daily intake — though tea tannins also reduce absorption from simultaneously eaten foods.
- •Unlike some trace minerals, manganese is well-regulated by the body — absorption decreases and biliary excretion increases when intake is high, providing a natural safety mechanism.
⚠️ Manganese Deficiency: Signs & Risk Factors
Who's at Risk?
Overt manganese deficiency from diet alone is extremely rare in healthy individuals due to its widespread presence in plant foods. People on long-term parenteral nutrition without manganese supplementation, those with certain rare genetic conditions, and individuals with severe malabsorption are at risk.
Symptoms to Watch For
Experimentally induced deficiency produces dermatitis, hair depigmentation, nausea, slow nail and hair growth, and reduced bone mineralization. Cognitive effects and impaired glucose tolerance have also been observed. In children, deficiency may impair bone formation and growth.
Testing & Diagnosis
Whole blood manganese is the preferred measure (12–36 µg/L normal). Serum manganese is less reliable. MnSOD activity in lymphocytes is a functional biomarker but not routinely available clinically.
🚫 Common Manganese Myths — Debunked
Myth: Manganese and magnesium are the same thing.
Reality: They're distinct minerals with different symbols (Mn vs Mg), different biological roles, and different food sources. Manganese is a trace mineral needed in small amounts (2.3 mg); magnesium is a major mineral needed in much larger quantities (420 mg).
Myth: Manganese supplements are safe to take freely.
Reality: Manganese is actually one of the more neurotoxic minerals at high intakes. Occupational inhalation causes manganism (Parkinson's-like disease). Oral supplement doses above 11 mg/day (the UL) can impair neurological function — food-form manganese is self-regulating and safe.
Myth: Only meat-eaters get enough manganese.
Reality: The opposite is true. Manganese is predominantly found in plant foods — whole grains, nuts, seeds, and legumes. Animal foods are generally poor sources. Vegans and vegetarians typically have higher manganese intakes than omnivores.
📅 Sample Daily Menu to Hit Your Manganese Target
Total: This menu provides approximately 100%+ of your daily manganese needs from whole foods.
Manganese Oat & Nut Breakfast Bowl
This breakfast bowl alone covers over 100% of your daily manganese needs with whole-food ingredients.
Ingredients
- 🌾 1 cup cooked oatmeal — 1.4 mg manganese (61% AI)
- 🫘 2 tbsp chia seeds — 0.8 mg manganese (35% AI)
- 🌻 1 tbsp sunflower seeds — 0.3 mg manganese (13% AI)
- 🫐 ½ cup blueberries — 0.2 mg manganese (9% AI)
- 🍵 1 cup green tea — 0.4–1.3 mg manganese
Preparation
- Cook oatmeal in water or plant milk for 5 minutes.
- Stir in chia seeds and let sit 1–2 minutes.
- Top with blueberries and sunflower seeds.
- Pair with a cup of green tea for additional manganese.
Pro tip: Soaking oats overnight reduces phytate content by up to 60%, improving not just manganese but also zinc and iron absorption — overnight oats are nutritionally superior to quick-cook.
Why Food Beats Manganese Supplements
- ✓Better bioavailability — Food-form nutrients often absorb more efficiently than isolated supplement forms.
- ✓Nutrient synergy — Whole foods deliver co-factors, fiber, and phytonutrients that enhance manganese absorption and utilization.
- ✓No overdose risk — Your body regulates absorption from food naturally. Supplement megadoses can cause side effects.
- ✓Lower cost — Whole foods typically cost less per unit of nutrition than pharmaceutical-grade supplements.
Common Questions About Manganese
What is manganese used for in the body?
Manganese activates enzymes for bone matrix synthesis, glucose processing, amino acid metabolism, and antioxidant defense (as part of mitochondrial superoxide dismutase). It's a quiet but essential workhorse mineral.
What foods are highest in manganese?
Mussels (5.8 mg/3oz), hazelnuts (1.7 mg/oz), brown rice (1.8 mg/cup), oatmeal (1.4 mg/cup), and pineapple (1.5 mg/cup) are top sources. Tea is also a surprisingly significant source (0.4–1.3 mg/cup).
Can I get too much manganese from food?
It's very difficult to exceed safe levels from food alone — the body self-regulates absorption. The upper tolerable limit of 11 mg/day applies mainly to supplement use. Occupational inhalation (not dietary intake) is the primary route of manganese toxicity.
Is manganese related to bone health like calcium?
Yes — manganese works alongside calcium, vitamin D, and vitamin K for bone health by activating enzymes needed to build bone matrix proteins. Studies show women with osteoporosis have lower blood manganese than those with normal bone density.
Scientific References
- NIH ODS — Manganese Fact Sheet
- USDA FoodData Central
- Erikson KM et al. (2004). Erikson KM et al. (2004). Manganese neurotoxicity: A focus on the basal ganglia. Brain Research Bulletin.
- Keen CL & Zidenberg-Cherr S (1994). Keen CL & Zidenberg-Cherr S. (1994). Manganese. Present Knowledge in Nutrition.
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Medical Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before making dietary changes or if you have specific health concerns.