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Foods richest in Manganese

Manganese is a crucial trace mineral that is important for human health and plays a role in several physiological processes including metabolism of carbohydrates and proteins, and maintenance of bones. Its benefits include improved nervous system function, wound healing, and regulation of blood sugar levels. The best sources of manganese are whole grains, nuts, and leafy greens like spinach, kale and collard greens. Daily requirements vary by age, gender, and overall health, with recommended intake of 2.3 milligrams for men and 1.8 milligrams for women. Pregnant and breastfeeding women require 2.6 milligrams and 2.0 milligrams, respectively.
Read our fully detailed article about Manganese
Note that for foods in dehydrated or powder form, 100 grams or 1 oz may be a big quantity, that cannot be consumed within one day. In this case, consider other foods in the following table.
Food Manganese per 100 gr. Manganese per oz
Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled 328 mg 93 mg
Beef, New Zealand, imported, variety meats and by-products, liver, raw 299 mg 84.8 mg
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, 269.1 mg 76.3 mg
Beverages, tea, instant, unsweetened, powder 133 mg 37.7 mg
Beverages, tea, instant, decaffeinated, unsweetened 133 mg 37.7 mg
Beverages, nutritional shake mix, high protein, powder 125 mg 35.4 mg
Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Newborn, powder 77 mg 21.8 mg
Spices, cloves, ground 60.13 mg 17 mg
Infant formula, GERBER, GOOD START 2 SOY, with iron, powder 55 mg 15.6 mg
Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA 51.5 mg 14.6 mg
List continued below
Spices, ginger, ground 33.3 mg 9.4 mg
Jujube, Chinese, fresh, dried 31.07 mg 8.8 mg
Beverages, tea, instant, lemon, unsweetened 30.67 mg 8.7 mg
Beverages, tea, instant, decaffeinated, lemon, diet 30.37 mg 8.6 mg
Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder 30.37 mg 8.6 mg
Spices, saffron 28.41 mg 8.1 mg
Spices, cardamom 28 mg 7.9 mg
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 21.31 mg 6 mg
Cereals ready-to-eat, wheat germ, toasted, plain 19.96 mg 5.7 mg
Spices, turmeric, ground 19.8 mg 5.6 mg
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular 19.08 mg 5.4 mg
Spices, cinnamon, ground 17.47 mg 5 mg
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran 17.38 mg 4.9 mg
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ 15.88 mg 4.5 mg
Spices, pumpkin pie spice 15.84 mg 4.5 mg
Beverages, chocolate drink, milk and soy based, ready to drink, fortified 14.77 mg 4.2 mg
Rice bran, crude 14.21 mg 4 mg
Wheat germ, crude 13.3 mg 3.8 mg
Spices, pepper, black 12.75 mg 3.6 mg
Nuts, hazelnuts or filberts, blanched 12.65 mg 3.6 mg
Wheat bran, crude 11.5 mg 3.3 mg
Spearmint, dried 11.48 mg 3.3 mg
Mango, dried, sweetened 10 mg 2.8 mg
Spices, parsley, dried 9.81 mg 2.8 mg
Spices, basil, dried 9.8 mg 2.8 mg
Teff, uncooked 9.24 mg 2.6 mg
Cereals ready-to-eat, POST, 100% Bran Cereal 9.03 mg 2.6 mg
Nuts, pine nuts, dried 8.8 mg 2.5 mg
Spices, curry powder 8.3 mg 2.4 mg
Spices, bay leaf 8.17 mg 2.3 mg
Spices, tarragon, dried 7.97 mg 2.3 mg
Nuts, formulated, wheat-based, unflavored, with salt added 7.92 mg 2.2 mg
Spices, thyme, dried 7.87 mg 2.2 mg
Seeds, hemp seed, hulled 7.6 mg 2.2 mg
Hazelnuts, beaked (Northern Plains Indians) 7.6 mg 2.2 mg
Spices, celery seed 7.57 mg 2.1 mg
Beverages, NESTLE, CARNATION BREAKFAST ESSENTIALS , nutritional drink, ready-to-drink, Rich milk chocolate flavor, no sugar added 7.43 mg 2.1 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 7.41 mg 2.1 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER 7.26 mg 2.1 mg
Nuts, formulated, wheat-based, all flavors except macadamia, without salt 6.95 mg 2 mg
Spices, poultry seasoning 6.86 mg 1.9 mg
Mollusks, mussel, blue, cooked, moist heat 6.8 mg 1.9 mg
Spices, poppy seed 6.71 mg 1.9 mg
Fireweed, leaves, raw 6.7 mg 1.9 mg
Nuts, butternuts, dried 6.56 mg 1.9 mg
Spices, fennel seed 6.53 mg 1.9 mg
Cereals ready-to-eat, MALT-O-MEAL, High Fiber Bran Flakes 6.52 mg 1.8 mg
Spices, coriander leaf, dried 6.36 mg 1.8 mg
Snacks, rice cakes, brown rice, buckwheat 6.18 mg 1.8 mg
Snacks, rice cakes, brown rice, buckwheat, unsalted 6.18 mg 1.8 mg
Nuts, hazelnuts or filberts 6.18 mg 1.8 mg
Spices, savory, ground 6.1 mg 1.7 mg
Beef, New Zealand, imported, variety meats and by-products, tripe cooked, boiled 6.07 mg 1.7 mg
Rye flour, dark 6.06 mg 1.7 mg
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 5.88 mg 1.7 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS 5.79 mg 1.6 mg
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry 5.7 mg 1.6 mg
Oat bran, raw 5.63 mg 1.6 mg
Nuts, hazelnuts or filberts, dry roasted, without salt added 5.55 mg 1.6 mg
Spices, marjoram, dried 5.43 mg 1.5 mg
Crackers, rye, wafers, plain 5.37 mg 1.5 mg
Lemon grass (citronella), raw 5.22 mg 1.5 mg
Snacks, rice cakes, brown rice, multigrain 5.22 mg 1.5 mg
Snacks, rice cakes, brown rice, multigrain, unsalted 5.22 mg 1.5 mg
Nuts, formulated, wheat-based, flavored, macadamia flavored, without salt 5.16 mg 1.5 mg
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 5.12 mg 1.5 mg
Snacks, rice cakes, brown rice, corn 5.08 mg 1.4 mg
Spices, oregano, dried 4.99 mg 1.4 mg
Cereals ready-to-eat, MALT-O-MEAL, Lightly Frosted Bran Flakes with Strawberries 4.93 mg 1.4 mg
Oats 4.92 mg 1.4 mg
Peanut flour, defatted 4.9 mg 1.4 mg
Nuts, hickorynuts, dried 4.61 mg 1.3 mg
Cereals ready-to-eat, KASHI HEART TO HEART, Honey Toasted Oat 4.61 mg 1.3 mg
Seeds, pumpkin and squash seed kernels, dried 4.54 mg 1.3 mg
Nuts, pecans 4.5 mg 1.3 mg
Seeds, pumpkin and squash seed kernels, roasted, with salt added 4.49 mg 1.3 mg
Seeds, pumpkin and squash seed kernels, roasted, without salt 4.49 mg 1.3 mg
Sugars, maple 4.42 mg 1.3 mg
Wheat, soft red winter 4.39 mg 1.2 mg
Nuts, pine nuts, pinyon, dried 4.33 mg 1.2 mg
Seaweed, agar, dried 4.3 mg 1.2 mg
Cereals, QUAKER, Mother's Instant Oatmeal (Non-Fortified), Dry 4.3 mg 1.2 mg
Spices, pepper, white 4.3 mg 1.2 mg
Cereals, QUAKER, Quick Oats, Dry 4.3 mg 1.2 mg
Snacks, rice cakes, brown rice, sesame seed 4.3 mg 1.2 mg
Snacks, rice cakes, brown rice, sesame seed, unsalted 4.3 mg 1.2 mg
Cereals ready-to-eat, MALT-O-MEAL, Puffed Wheat Cereal 4.29 mg 1.2 mg
Cereals ready-to-eat, NATURE'S PATH, OPTIMUM 4.27 mg 1.2 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S MINI-WHEATS, unfrosted bite size 4.25 mg 1.2 mg
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