What foods are highest in Manganese?

Wheat Germ (6.7 mg per 50 g serving, 289% DV); Fireweed (5.7 mg per 85 g serving, 248% DV); Seaweed (5 mg per 85 g serving, 217% DV).

How much Manganese do I need per day?

The daily value for Manganese is 2.3 mg. Bone formation, MnSOD antioxidant, amino acid metabolism.

Foods High in Manganese

60 whole foods ranked by how much Manganese a typical serving delivers, shown as a percentage of the 2.3 mg daily value (≥10% per serving = a good source). Bone formation, MnSOD antioxidant, amino acid metabolism.

What Manganese does in the body →

1
Wheat Germ
Grain
289% DV
6.7 mg / 50 g
95
2
Fireweed
Vegetable
248% DV
5.7 mg / 85 g
93
3
Seaweed
Vegetable
217% DV
5 mg / 85 g
91
4
Teff
Grain
201% DV
4.6 mg / 50 g
88
5
Lemon Grass (Citronella)
Vegetable
193% DV
4.4 mg / 85 g
83
6
Rice Bran
Grain
185% DV
4.3 mg / 30 g
93
7
Chickpeas (Garbanzo Beans, Bengal Gram)
Legume
162% DV
3.7 mg / 90 g
95
8
Wheat Bran
Grain
150% DV
3.5 mg / 30 g
94
9
Chickpea
Legume
140% DV
3.2 mg / 90 g
94
10
Epazote
Vegetable
114% DV
2.6 mg / 85 g
91
11
Grape Leave
Vegetable
106% DV
2.4 mg / 85 g
96
12
Hemp Seeds
Nuts & Seeds
93% DV
2.1 mg / 28 g
94
13
Lupin
Legume
93% DV
2.1 mg / 90 g
94
14
Hazelnut
Nuts & Seeds
93% DV
2.1 mg / 28 g
88
15
Chia Seed
Grain
92% DV
2.1 mg / 28 g
77
16
Lingonberries
Fruit
91% DV
2.1 mg / 140 g
91
17
Einkorn
Grain
91% DV
2.1 mg / 50 g
84
18
Wheat
Grain
88% DV
2 mg / 50 g
94
19
Macaroni
Grain
84% DV
1.9 mg / 50 g
76
20
Loganberries
Fruit
76% DV
1.7 mg / 140 g
95
21
Oat Bran
Grain
73% DV
1.7 mg / 30 g
95
22
Amaranth Grain
Grain
72% DV
1.7 mg / 50 g
86
23
Amaranth
Grain
72% DV
1.7 mg / 50 g
78
24
Khorasan
Grain
71% DV
1.6 mg / 50 g
83
25
Mothbean
Legume
71% DV
1.6 mg / 90 g
81
26
Green Tea (Matcha)
Beverages
70% DV
1.6 mg / 100 g
94
27
Pigeon Peas (Red Gram)
Legume
70% DV
1.6 mg / 90 g
93
28
Oat
Grain
70% DV
1.6 mg / 50 g
69
29
Triticale
Grain
70% DV
1.6 mg / 50 g
69
30
Salmonberries
Fruit
67% DV
1.5 mg / 140 g
94
31
Spelt
Grain
65% DV
1.5 mg / 50 g
89
32
Broadbeans (Fava Beans)
Legume
64% DV
1.5 mg / 90 g
93
33
Garlic
Vegetable
62% DV
1.4 mg / 85 g
89
34
Mungo Bean
Legume
60% DV
1.4 mg / 90 g
93
35
Natto
Legume
60% DV
1.4 mg / 90 g
90
36
Rice
Grain
59% DV
1.3 mg / 50 g
55
37
Spaghetti
Grain
58% DV
1.3 mg / 50 g
91
38
Bulgur
Grain
57% DV
1.3 mg / 50 g
76
39
Rye
Grain
56% DV
1.3 mg / 50 g
86
40
Rye Grain
Grain
56% DV
1.3 mg / 50 g
86
41
Farro
Grain
56% DV
1.3 mg / 50 g
74
42
Peanut Flour
Legume
55% DV
1.3 mg / 30 g
95
43
Pecans
Nuts & Seeds
55% DV
1.3 mg / 28 g
85
44
Pumpkin Seeds (Pepitas)
Nuts & Seeds
55% DV
1.3 mg / 28 g
82
45
Wheat Flour
Grain
53% DV
1.2 mg / 30 g
90
46
Pineapple
Fruit
53% DV
1.2 mg / 140 g
85
47
Cloves (Ground)
Herbs & Spices
52% DV
1.2 mg / 2 g
94
48
Rice Flour
Grain
52% DV
1.2 mg / 30 g
64
49
Winged Bean Leave
Vegetable
51% DV
1.2 mg / 85 g
85
50
Tempeh
Legume
51% DV
1.2 mg / 90 g
79
51
Sorghum Bran
Grain
50% DV
1.1 mg / 30 g
92
52
Blackeye Pea
Legume
50% DV
1.2 mg / 90 g
79
53
Macadamia Nut
Nuts & Seeds
50% DV
1.2 mg / 28 g
73
54
Lima Bean
Legume
48% DV
1.1 mg / 90 g
88
55
Cacao Powder
Nuts & Seeds
47% DV
1.1 mg / 28 g
93
56
Tofu
Legume
46% DV
1.1 mg / 90 g
91
57
Quinoa
Grain
44% DV
1 mg / 50 g
87
58
Barley
Grain
42% DV
1 mg / 50 g
87
59
Soy Flour
Legume
41% DV
0.9 mg / 30 g
95
60
Walnuts
Nuts & Seeds
41% DV
1 mg / 28 g
91

Keep exploring:All nutrients →·Whole-foods catalog →·Manganese reference →

Amounts are for one typical serving (FDA/USDA reference portion) of the food's default form. %DV is relative to the 2.3 mg daily value. Educational reference, not medical advice.