All nutrients

Manganese

Manganese contributes to the normal formation of connective tissue and to the maintenance of normal bones, and helps protect cells from oxidative stress. Whole grains, nuts, tea and leafy vegetables supply most of it.

Adult daily reference intake: 2 mg

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Best food sources of manganese

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

miscellaneous145 foods measured

  1. 1Gracilaria seaweeds (Gracilaria verrucosa), dried or dehydrated104 mg5200%
  2. 2Cloves60.1 mg3005%
  3. 3Ginger, powder33.3 mg1665%
  4. 4Saffron28.4 mg1420%
  5. 5Cardamom, powder28 mg1400%
  6. 6Sea lettuce (Enteromorpha sp.), dried or dehydrated24.7 mg1235%
  7. 7Meal replacement low calorie, ready-to-drink20.3 mg1015%
  8. 8Turmeric, powder19.8 mg990%

beverages163 foods measured

  1. 1Tea leaf71 mg3550%
  2. 2Cocoa powder, without sugar, powder, instant4.1 mg205%
  3. 3Coffee, ground2.13 mg107%
  4. 4Coffee, powder, instant1.71 mg86%
  5. 5Green tea, brewed, without sugar1.49 mg75%
  6. 6Pineapple juice, reconstituted from a concentrate1.46 mg73%
  7. 7Decaffeinated coffee, powder, instant1.22 mg61%
  8. 8Pineapple juice, pure juice1.2 mg60%

fruits, vegetables, legumes and nuts476 foods measured

  1. 1Pine nuts8.2 mg410%
  2. 2Hazelnut, grilled5.55 mg278%
  3. 3Cucurbitacea, seed4.54 mg227%
  4. 4Pecan nut4.27 mg213%
  5. 5Macadamia nut4.13 mg207%
  6. 6Hazelnut3.3 mg165%
  7. 7Chestnut flour3.2 mg160%
  8. 8Macadamia nut, grilled, salted3.04 mg152%

Other27 foods measured

  1. 1Rye flour, type 1706.06 mg303%
  2. 2Oatmeal flakes4.72 mg236%
  3. 3Wheat flour, type 1502.7 mg135%
  4. 4Spelt flour2.5 mg125%
  5. 5Rice flour2.3 mg115%
  6. 6Soya flour2.29 mg115%
  7. 7Wheat flour, type 1102.2 mg110%
  8. 8Rye flour, type 1301.8 mg90%

cereal products100 foods measured

  1. 1Oat, raw4.92 mg246%
  2. 2Frik (crushed immature durum wheat), raw3.6 mg180%
  3. 3Wheat, whole, pre-cooked, raw3.4 mg170%
  4. 4Amaranth, raw3.33 mg167%
  5. 5Wheat bulgur, raw3.32 mg166%
  6. 6Durum wheat, whole, raw3.31 mg166%
  7. 7Rye, whole, raw3.14 mg157%
  8. 8Semolina, cooked3 mg150%

sugar and confectionery150 foods measured

  1. 1Oat flakes, pre-cooked, raw2.68 mg134%
  2. 2Syrup, maple2.6 mg130%
  3. 3Muesli, crunchy, with fruits and/or dried fruits, grains (not fortified with vitamins and chemical elements)2.2 mg110%
  4. 4Muesli, flakes (Bircher-style), with fruits or dried fruits, fortified with vitamins and chemical elements2.2 mg110%
  5. 5Muesli, flakes, fortified with vitamins and chemical elements (average food)2.14 mg107%
  6. 6Muesli (average)2.13 mg107%
  7. 7Muesli, crunchy, with fruits or dried fruits, fortified with vitamins and chemical elements2.1 mg105%
  8. 8Chocolate and nut confectionery filled with praline1.9 mg95%

meat, egg and fish432 foods measured

  1. 1Scallop, with coral, raw2.4 mg120%
  2. 2Soy protein, textured, rehydrated1.3 mg65%
  3. 3Scallop, with coral, cooked1.27 mg64%
  4. 4Snail, raw1.2 mg60%
  5. 5Scallop, without coral, raw1.15 mg57%
  6. 6Tofu, smoked1.1 mg55%
  7. 7Mussel, common, raw1 mg50%
  8. 8Soy and wheat burger or bite (vegan)1 mg50%

milk and milk products150 foods measured

  1. 1Plant-based cheese, with cashew, prepacked1.1 mg55%
  2. 2Plant-based spread-cheese type, with soybean, prepacked0.75 mg38%
  3. 3Mousse, chocolate, plant-based, prepacked0.71 mg36%
  4. 4Chestnut mousse, prepacked0.48 mg24%
  5. 5Chocolate mousse (milk-based), refrigerated0.3 mg15%
  6. 6Soy dessert, w fruits, sweet, not fortified, prepacked0.28 mg14%
  7. 7Soy dessert, w fruits, sweet, fortified with calcium, prepacked0.27 mg14%
  8. 8Plant-based dessert (almond, oat, hemp, coconut, rice), flavoured, sweet, not fortified, prepacked0.26 mg13%

fats and oils13 foods measured

  1. 1Vegetable fat (margarine type), spreadable, fat content unknown, light, unsalted0.5 mg25%
  2. 2Fat spreadfat content unknown, unsalted (average)0.5 mg25%
  3. 3Peanut oil0.09 mg5%
  4. 4Lard or pork fat0.014 mg<1%
  5. 5Soy oil0.013 mg<1%
  6. 6Butter, unknown fat content , unsalted (average)0.0074 mg<1%
  7. 7Vegetable oil (average)0.0062 mg<1%
  8. 8Butter, 80% fat, lightly salted0.0047 mg<1%

ice cream and sorbet13 foods measured

  1. 1Frozen dessert, ice cream with meringue, vacherin ice cream or mystery ice cream type0.38 mg19%
  2. 2Iced nougat0.29 mg14%
  3. 3Belle Helene pear dessert (cooked pear topped with hot chocolate sauce on a bed of vanilla ice cream)0.21 mg11%
  4. 4Ice cream, chocolate coated0.2 mg10%
  5. 5Peach melba (with vanilla ice cream and raspberry sauce)0.2 mg10%
  6. 6Ice cream, luxury, in cup0.14 mg7%
  7. 7Ice cream, in box0.11 mg6%
  8. 8Ice cream, box or cup (average)0.11 mg6%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.