MANGANESE Content of Common Foods

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Food NameManganese
Butter, salted0.000
Butter, whipped, with salt0.004
Butter oil, anhydrous0.000
Cheese, blue0.009
Cheese, brick0.012
Cheese, brie0.034
Cheese, camembert0.038
Cheese, caraway0.021
Cheese, cheddar0.010
Cheese, cheshire0.012
Cheese, colby0.012
Cheese, cottage, creamed, large or small curd0.002
Cheese, cottage, creamed, with fruit0.003
Cheese, cottage, nonfat, uncreamed, dry, large or small curd0.022

Usage Note

  • Manganese value is in mg and calculated per 100g of food weight.
  • This manganese database contains manganese content of 6,215 common foods.
  • Click on column header to sort foods by name or by manganese content.


information from the National Institutes of Health


Manganese is a trace mineral that is present in tiny amounts in the body. It is found mostly in bones, the liver, kidneys, and pancreas. Manganese helps the body form connective tissue, bones, blood-clotting factors, and sex hormones. It also plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Manganese is also necessary for normal brain and nerve function. Manganese is a component of the antioxidant enzyme superoxide dismutase (SOD), which helps fight free radicals. Free radicals occur naturally in the body but can damage cell membranes and DNA. They may play a role in aging as well as the development of a number of health conditions including heart disease and cancer. Antioxidants, such as SOD, can help neutralize free radicals and reduce or even help prevent some of the damage they cause. Low levels of manganese in the body can contribute to infertility, bone malformation, weakness, and seizures. It is fairly easy to get enough manganese in your diet -- this nutrient is found in whole grains, nuts, and seeds -- but some experts estimate that as many as 37% of Americans do not get the recommended dietary intake (RDI) of manganese in their diet. The American diet tends to contain more refined grains than whole grains, and refined grains only provide half the amount of manganese as whole grains. However, too much manganese in the diet could lead to high levels of manganese in the body tissues. Abnormal concentrations of manganese in the brain, especially in the basal ganglia, are associated with neurological disorders similar to Parkinson's disease.


Manganese may help some of the following conditions:
Manganese is one of several trace elements (including vanadium and boron) that are necessary for bone health. There is no specific evidence that manganese can prevent osteoporosis, but one study found that taking a combination of calcium, zinc, copper, and manganese helped lessen spinal bone loss in a group of post-menopausal women. Anyone can develop osteoporosis, but it is common in older women. As many as half of all women and a quarter of men older than 50 will break a bone due to osteoporosis.
People with arthritis tend to have low levels of SOD (an antioxidant that helps protect the joints from damage during inflammation). Some experts theorize that manganese may increase SOD levels, but there is no proof that it helps treat arthritis. A few clinical studies of people with rheumatoid and osteoarthritis suggest that manganese taken along with glucosamine and chondroitin can reduce pain. However, some studies have found it has no effect.
Premenstrual syndrome (PMS)
In one well-designed clinical study, women who ate 5.6 mg of manganese in their diets each day had fewer mood swings and cramps compared to those who ate only 1 mg of manganese. These results suggest that a manganese-rich diet may help reduce symptoms of PMS. Another clinical study found that 46 patients with PMS found had significantly lower amounts of calcium, chromium, copper, and manganese in their blood.
Some studies seem to show that people with diabetes have low levels of manganese in their blood. But researchers don't know if having diabetes causes levels to drop, or whether low levels of manganese contribute to developing diabetes. More studies are needed. One clinical study found that people with diabetes who had higher blood levels of manganese were more protected from LDL or "bad" cholesterol than those with lower levels of manganese.
Several clinical studies suggest that people who have seizure disorders have lower levels of manganese in their blood. But researchers don't know if having seizures causes low levels of manganese, or whether low levels of manganese contribute to having seizures. At least one animal study suggests that manganese supplementation does not reduce the severity or frequency of seizures in rats. More clinical studies are needed.

Manganese - Additional Info

Manganese is found in several foods including nuts, legumes, seeds, tea, whole grains, and leafy green vegetables. It is considered an essential nutrient, because the body requires it to function properly. People use manganese as medicine.

Manganese is used for prevention and treatment of manganese deficiency, a condition in which the body doesn’t have enough manganese. It is also used for weak bones (osteoporosis), a type of “tired blood” (anemia), and symptoms of premenstrual syndrome (PMS).

Manganese is sometimes included with chondroitin sulfate and glucosamine hydrochloride in multi-ingredient products promoted for osteoarthritis.

Manganese Food Sources

List of foods highest in manganese. Manganese content is in milligrams per 100 grams of food weight.

Foods Highest in Manganese Manganese

Tea, instant, unsweetened, powder 133.0

Tea, instant, unsweetened, powder, decaffeinated 133.0

Spices, cloves, ground 60.1

Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA (formerly ROSS) 51.5

Spices, ginger, ground 33.3

Tea, instant, unsweetened, lemon-flavored, powder 30.7

Tea, instant, sweetened with sodium saccharin, lemon-flavored, powder 30.4

Tea, instant, sweetened with sodium saccharin, lemon-flavored, powder, decaffeinated 30.4

Spices, saffron 28.4

Spices, cardamom 28.0

Cereals ready-to-eat, wheat germ, toasted, plain 20.0

Cereals ready-to-eat, QUAKER, KRETSCHMER Wheat Germ, Regular 19.1

Spices, cinnamon, ground 17.5

Cereals ready-to-eat, QUAKER, KRETSCHMER Toasted Wheat Bran 17.4

Cereals ready-to-eat, QUAKER, KRETSCHMER Honey Crunch Wheat Germ 15.9

Spices, pumpkin pie spice 15.8

Rice bran, crude 14.2

Wheat germ, crude 13.3

Spices, pepper, black 12.8

Nuts, hazelnuts or filberts, blanched 12.7

Wheat bran, crude 11.5

Spearmint, dried 11.5

Spices, parsley, dried 9.8

Spices, basil, dried 9.8

Teff, uncooked 9.2

Cereals ready-to-eat, POST, 100% Bran Cereal 9.0

Nuts, pine nuts, dried 8.8

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS 8.2

Spices, bay leaf 8.2

Foods High in Manganese Manganese

Spices, tarragon, dried 8.0

Nuts, formulated, wheat-based, unflavored, with salt added 7.9

Spices, thyme, dried 7.9

Spices, turmeric, ground 7.8

Hazelnuts, beaked (Northern Plains Indians) 7.6

Spices, celery seed 7.6

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 7.4


Nuts, formulated, wheat-based, all flavors except macadamia, without salt 6.9

Spices, poultry seasoning 6.9

Mollusks, mussel, blue, cooked, moist heat 6.8

Spices, poppy seed 6.7

Fireweed, leaves, raw 6.7

Nuts, butternuts, dried 6.6

Spices, fennel seed 6.5

Spices, coriander leaf, dried 6.4

Snacks, rice cakes, brown rice, buckwheat, unsalted 6.2

Snacks, rice cakes, brown rice, buckwheat 6.2

Nuts, hazelnuts or filberts 6.2

Spices, savory, ground 6.1

Rye flour, dark 6.1

Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry 5.7

Oat bran, raw 5.6

Nuts, hazelnuts or filberts, dry roasted, without salt added 5.6

Spices, marjoram, dried 5.4

Crackers, rye, wafers, plain 5.4

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes 5.3

Cereals, WHEATENA, dry 5.3

Lemon grass (citronella), raw 5.2

Snacks, rice cakes, brown rice, multigrain, unsalted 5.2

Snacks, rice cakes, brown rice, multigrain 5.2

Foods High in Manganese Manganese

Nuts, formulated, wheat-based, flavored, macadamia flavored, without salt 5.2

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 5.1

Snacks, rice cakes, brown rice, corn 5.1

Spices, oregano, dried 5.0

Oats 4.9

Peanut flour, defatted 4.9

Nuts, hickorynuts, dried 4.6

Seeds, pumpkin and squash seed kernels, dried 4.5

Nuts, pecans 4.5

Seeds, pumpkin and squash seed kernels, roasted, without salt 4.5

Seeds, pumpkin and squash seed kernels, roasted, with salt added 4.5

Sugars, maple 4.4

Wheat, soft red winter 4.4

Nuts, pine nuts, pinyon, dried 4.3

Cereals, QUAKER, Quick Oats, Dry 4.3

Seaweed, agar, dried 4.3

Spices, pepper, white 4.3

Snacks, rice cakes, brown rice, sesame seed, unsalted 4.3

Snacks, rice cakes, brown rice, sesame seed 4.3

Cereals ready-to-eat, MALT-O-MEAL, Puffed Wheat Cereal 4.3

Spices, curry powder 4.3

Cereals ready-to-eat, NATURE'S PATH, OPTIMUM 4.3

Peanut flour, low fat 4.2

Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size 4.2

Soy protein concentrate, produced by acid wash 4.2

Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash 4.2

Soy protein concentrate, produced by alcohol extraction 4.2

Triticale flour, whole-grain 4.2

Baking chocolate, unsweetened, squares 4.2

Nuts, macadamia nuts, raw 4.1

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