Manganese is a mineral found in whole grains, beans, legumes, nuts, leafy greens, pineapple, and tea.
It forms part of an important antioxidant enzyme that protects the body from free radical damage.1 It also forms part of several enzymes involved in metabolizing carbohydrates, amino acids, and cholesterol. Another enzyme that requires manganese is necessary for maintaining strong bones.2
The daily recommendation for adults is between 1.8-2.3 mg depending on age and gender. Since manganese can be toxic in high quantities, the upper limit for adults is set at 11 mg.3
Manganese-rich Foods
Ingredient | mg of Manganese per 100g | mg of Manganese per 100 calories |
---|---|---|
cloves | 60.1 | 21.9 |
ground ginger | 33.3 | 9.9 |
saffron threads | 28.4 | 9.2 |
ground cardamom | 28.0 | 9.0 |
ground cinnamon | 17.5 | 7.1 |
pumpkin pie spice | 15.8 | 4.6 |
wheat germ | 13.3 | 3.7 |
pepper | 12.8 | 5.1 |
bran | 11.5 | 5.3 |
dried mint | 11.5 | 4.0 |
dried parsley | 9.8 | 3.4 |
dried basil | 9.8 | 4.2 |
teff | 9.2 | 2.5 |
pine nuts | 8.8 | 1.3 |
vanilla bean paste | 8.5 | 3.0 |
bay leaf | 8.2 | 2.6 |
fresh tarragon | 8.0 | 2.7 |
dried thyme | 7.9 | 2.9 |
turmeric | 7.8 | 2.2 |
celery seed | 7.6 | 1.9 |
all-bran cereal | 7.4 | 2.9 |
poultry seasoning | 6.9 | 2.2 |
poppy seeds | 6.7 | 1.3 |
fennel seeds | 6.5 | 1.9 |
ground coriander | 6.4 | 2.3 |
hazelnuts | 6.2 | 1.0 |
oat bran | 5.6 | 2.3 |
dried marjoram | 5.4 | 2.0 |
lemongrass | 5.2 | 5.3 |
dried oregano | 5.0 | 1.9 |
oat | 4.9 | 1.3 |
pumpkin seeds | 4.5 | 0.8 |
pecans | 4.5 | 0.7 |
maple sugar | 4.4 | 1.2 |
white pepper | 4.3 | 1.5 |
agar agar | 4.3 | 1.4 |
curry powder | 4.3 | 1.3 |
peanut flour | 4.2 | 1.0 |
unsweetened chocolate | 4.2 | 0.8 |
macadamia nuts | 4.1 | 0.6 |
whole wheat flour | 4.1 | 1.2 |
homemade granola | 4.1 | 0.8 |
oat flour | 4.0 | 1.0 |
brown rice flour | 4.0 | 1.1 |
dried dill weed | 4.0 | 1.6 |
wheat chex | 3.9 | 1.1 |
black walnuts | 3.9 | 0.6 |
unsweetened cocoa powder | 3.8 | 1.7 |
brown rice | 3.7 | 1.0 |
uncooked long grain rice | 3.7 | 1.0 |
dutch process cocoa | 3.7 | 1.7 |
rice cake | 3.7 | 1.0 |
rolled oats | 3.6 | 1.0 |
rice chex | 3.6 | 1.0 |
bran flakes | 3.6 | 1.1 |
cheerios | 3.5 | 1.0 |
walnuts | 3.4 | 0.5 |
mussels | 3.4 | 4.0 |
ground cumin | 3.3 | 0.9 |
amaranth | 3.3 | 0.9 |
grape-nuts cereal | 3.2 | 0.9 |
fresh sage | 3.1 | 1.0 |
whole wheat pasta | 3.1 | 0.9 |
bulgur | 3.0 | 0.9 |
spelt | 3.0 | 0.9 |
ground allspice | 2.9 | 1.1 |
ground nutmeg | 2.9 | 0.6 |
kamut | 2.9 | 0.8 |
grape leaves | 2.9 | 3.1 |
brazil nuts | 2.8 | 0.4 |
unsweetened coconut | 2.7 | 0.4 |
chia seeds | 2.7 | 0.6 |
granola | 2.7 | 0.6 |
whole wheat pretzels | 2.7 | 0.7 |
peanuts | 2.6 | 0.5 |
dried soybeans | 2.5 | 0.6 |
ground flaxseed | 2.5 | 0.5 |
sweetened coconut | 2.5 | 0.5 |
crispbread | 2.5 | 0.7 |
sesame seeds | 2.5 | 0.4 |
mustard seeds | 2.4 | 0.5 |
rye flour | 2.4 | 0.7 |
roasted peanuts | 2.4 | 0.4 |
lotus seed | 2.3 | 0.7 |
maple syrup | 2.3 | 0.9 |
star anise | 2.3 | 0.7 |
almonds | 2.3 | 0.4 |
soy flour | 2.3 | 0.5 |
dried chickpeas | 2.2 | 0.6 |
roasted soybeans | 2.2 | 0.5 |
whole wheat bread | 2.1 | 0.9 |
chervil | 2.1 | 0.9 |
unsalted peanuts | 2.1 | 0.4 |
dry roasted peanuts | 2.1 | 0.4 |
quinoa | 2.0 | 0.6 |
cayenne pepper | 2.0 | 0.6 |
black grapes | 2.0 | 3.5 |
sunflower seeds | 2.0 | 0.3 |
dark chocolate | 1.9 | 0.3 |
pearl barley | 1.9 | 0.5 |