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| Food Name | Manganese |
| Butter, salted | 0.000 |
| Butter, whipped, with salt | 0.004 |
| Butter oil, anhydrous | 0.000 |
| Cheese, blue | 0.009 |
| Cheese, brick | 0.012 |
| Cheese, brie | 0.034 |
| Cheese, camembert | 0.038 |
| Cheese, caraway | 0.021 |
| Cheese, cheddar | 0.010 |
| Cheese, cheshire | 0.012 |
| Cheese, colby | 0.012 |
| Cheese, cottage, creamed, large or small curd | 0.002 |
| Cheese, cottage, creamed, with fruit | 0.003 |
| Cheese, cottage, nonfat, uncreamed, dry, large or small curd | 0.022 |
|
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.
Manganese
information from the
National Institutes of Health
Overview
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.
Uses
Manganese may help some of the following conditions:
Osteoporosis
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.
Arthritis
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.
Diabetes
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.
Epilepsy
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 |
| 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 |
| Spices, pepper, black |
12.8 |
| Nuts, hazelnuts or filberts, blanched |
12.7 |
| Spices, parsley, dried |
9.8 |
| 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 |
| Foods High in Manganese |
Manganese |
| Spices, tarragon, dried |
8.0 |
| Nuts, formulated, wheat-based, unflavored, with salt added |
7.9 |
| Spices, turmeric, ground |
7.8 |
| Hazelnuts, beaked (Northern Plains Indians) |
7.6 |
| Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original |
7.4 |
| Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER |
7.3 |
| 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 |
| Fireweed, leaves, raw |
6.7 |
| Nuts, butternuts, dried |
6.6 |
| 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 |
| Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry |
5.7 |
| 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 |
| Peanut flour, defatted |
4.9 |
| Nuts, hickorynuts, dried |
4.6 |
| Seeds, pumpkin and squash seed kernels, dried |
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 |
| Wheat, soft red winter |
4.4 |
| Nuts, pine nuts, pinyon, dried |
4.3 |
| Cereals, QUAKER, Quick Oats, Dry |
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 |
| 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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