Manganese

Involved in

• amino acid, cholesterol, glucose, and carbohydrate metabolism
• bone formation
• immune response
• reproduction
• formation of blood clots, in conjunction with vitamin K

Daily Reference Intake: 2.3mg (Specified by U.S. Food and Drug Administration)

Top Manganese rich foods, grouped by food category:

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	Group / Food	Amount1	% DRI2	100%3
	Soups, sauces and miscellaneous foods
	Lentil soup (homemade)	29mg	1,261%	8g
	Mustard (smooth)	0.7mg	30%	329g
	Herbs and spices
	Saffron	28.4mg	1,235%	8g
	Ginger (ground)	28mg	1,217%	8g
	Cinnamon (ground)	17.5mg	760%	13g
	Black pepper	12.8mg	554%	18g
	Mint (dried)	9.2mg	400%	25g
	Sage (fresh)	9.1mg	396%	25g
	Cardamom (ground)	8.9mg	387%	26g
	Bay leaf (dried)	8.2mg	357%	28g
	Thyme (dried, ground)	7.9mg	342%	29g
	Celery seeds	7.6mg	330%	30g
	Oregano (dried, ground)	5.0mg	217%	46g
	Curry powder	4.7mg	204%	49g
	White pepper	4.3mg	187%	53g
	Turmeric (ground)	3.7mg	161%	62g
	Cumin seeds	3.3mg	145%	69g
	Cereals and cereal products
	Wheatgerm	13.5mg	587%	17g
	Oats porridge (unfortified)	3.7mg	159%	63g
	Wheat flour (brown)	2.3mg	101%	99g
	Rye flour	2.2mg	97%	103g
	Chapati flour (brown)	2.0mg	89%	112g
	Wheat flour (wholemeal)	2mg	87%	115g
	Wholemeal bread (average)	1.8mg	76%	131g
	Buckwheat (groats)	1.6mg	70%	144g
	Bulgur (wheat, raw)	1.6mg	68%	147g
	Bread rolls (wholemeal)	1.5mg	67%	149g
	Brown bread rolls (crusty)	1.4mg	61%	164g
	Brown bread rolls (soft)	1.2mg	52%	192g
	Spaghetti (wholewheat, dried, boiled in unsalted water)	1.1mg	50%	202g
	Brown bread (average)	1.1mg	50%	202g
	Brown rice (wholegrain, boiled in unsalted water)	0.9mg	40%	250g
	Red rice (boiled in unsalted water)	0.8mg	35%	284g
	Chapati flour (white)	0.7mg	31%	324g
	Egg Pasta (white, dried, raw)	0.7mg	31%	324g
	Ciabatta	0.6mg	26%	383g
	White bread (French stick)	0.6mg	25%	404g
	Basmati rice (brown, boiled in unsalted water)	0.6mg	25%	404g
	Semolina (raw)	0.6mg	24%	418g
	Couscous (plain, cooked)	0.6mg	24%	418g
	Egg Pasta (fresh, raw)	0.5mg	23%	434g
	White bread rolls (soft)	0.5mg	22%	460g
	Gingerbread (homemade)	0.5mg	21%	469g
	White bread (average)	0.5mg	21%	469g
	Pitta bread (white)	0.5mg	21%	479g
	Egg noodles (thick, dried, boiled in unsalted water)	0.5mg	20%	500g
	Wild rice (boiled in unsalted water)	0.5mg	20%	500g
	Naan bread (retail)	0.4mg	20%	511g
	Pearl Barley (boiled)	0.4mg	19%	523g
	Pasta (plain, fresh, boiled)	0.4mg	17%	575g
	Croissants	0.4mg	17%	590g
	Nuts and seeds
	Macadamia nuts (salted)	5.5mg	239%	42g
	Hazelnuts (kernel only, raw)	4.9mg	213%	47g
	Pecan nuts (kernel only)	4.6mg	200%	50g
	Walnuts (kernel only)	3.4mg	148%	68g
	Peanuts (dry roasted)	2.2mg	96%	105g
	Sunflower seeds	2.2mg	96%	105g
	Almonds (whole kernels)	2.2mg	95%	106g
	Peanuts (kernel only, plain, unsalted)	2.1mg	91%	110g
	Cashew nuts (kernel only, plain)	1.7mg	74%	135g
	Peanut butter (smooth)	1.7mg	74%	135g
	Sesame seeds	1.5mg	65%	153g
	Tahini paste	1.5mg	65%	153g
	Brazil nuts (kernel only)	1.2mg	52%	192g
	Coconut (flesh only, fresh)	1mg	43%	230g
	Pistachio nuts (kernel only, roasted and salted)	0.9mg	39%	256g
	Chestnuts (kernel only, raw)	0.5mg	22%	460g
	Vegetables
	Oyster mushrooms (raw)	3.6mg	157%	64g
	Chick peas (Kabuli, whole, dried, boiled in unsalted water)	1.4mg	60%	167g
	Mushroom (dried)	1.2mg	52%	192g
	Haricot beans (whole, dried, boiled in unsalted water)	0.7mg	30%	329g
	Soya beans (dried, boiled in unsalted water)	0.7mg	30%	329g
	Beetroot (raw)	0.7mg	30%	329g
	Red kidney beans (dried, boiled in unsalted water)	0.6mg	28%	359g
	Butter beans (dried, boiled in unsalted water)	0.6mg	27%	371g
	Parsnip (raw)	0.5mg	22%	460g
	Horseradish (raw)	0.5mg	22%	460g
	Houmous	0.5mg	22%	460g
	Spinach (mature, boiled in unsalted water)	0.5mg	22%	460g
	Pinto beans (dried, boiled in unsalted water)	0.5mg	22%	460g
	Garlic (raw)	0.5mg	22%	460g
	Broad beans (whole, boiled in unsalted water)	0.5mg	21%	479g
	Green and brown lentils (whole, dried, boiled in unsalted water)	0.5mg	20%	500g
	Rocket (raw)	0.4mg	18%	561g
	Tofu (soya bean, steamed)	0.4mg	17%	575g
	Sweet potato (flesh only, boiled in unsalted water)	0.4mg	17%	590g
	Curly kale (boiled in unsalted water)	0.4mg	17%	605g
	Green beans (boiled in unsalted water)	0.4mg	16%	622g
	Peas (frozen, boiled in unsalted water)	0.4mg	16%	639g
	Fruit
	Pineapple (flesh only, raw)	1.5mg	65%	154g
	Mulberries (whole fruit, raw)	0.9mg	39%	256g
	Blueberries	0.7mg	30%	333g
	Blackberries (raw)	0.7mg	30%	333g
	Dates (dried, flesh and skin, weighed with stones)	0.6mg	25%	404g
	Dried figs (whole fruit)	0.5mg	22%	460g
	Dried apricots	0.4mg	17%	575g
	Raspberries (raw)	0.4mg	16%	622g
	Bananas (flesh only)	0.4mg	16%	639g
	Sugars, preserves and snacks
	Plain Chocolate	0.6mg	27%	365g
	Meat and meat products
	Chicken liver (fried in corn oil)	0.3mg	15%	657g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%