44 Manganese Rich Foods, Fruits & Vegetables to Include in Your Diet

Table of Contents

arrow-icon

What is Manganese?

What are the Sources of Manganese?

Top 44 Food Items High in Manganese

List of Manganese Rich Vegetables

SNo. Vegetables Manganese content (per 100 grams)
1 Spinach 0.9 mg per 100 grams
2 Kale 0.6 mg per 100 grams
3 Swiss Chard 0.4 mg per 100 grams
4 Beet Greens 0.3 mg per 100 grams
5 Collard Greens 0.2 mg per 100 grams
6 Brussels Sprouts 0.2 mg per 100 grams
7 Broccoli 0.2 mg per 100 grams
8 Asparagus 0.2 mg per 100 grams
9 Green Beans 0.2 mg per 100 grams
10 Mustard Greens 0.2 mg per 100 grams

List of Fruits Rich in Manganese

SNo. Fruits Description
11 Pineapple 0.9 mg per 100 grams
12 Avocado 0.7 mg per 100 grams
13 Raspberries 0.7 mg per 100 grams
14 Strawberries 0.4 mg per 100 grams
15 Blueberries 0.3 mg per 100 grams
16 Kiwi 0.1 mg per 100 grams
17 Pomegranate 0.1 mg per 100 grams
18 Cantaloupe 0.1 mg per 100 grams

List of Cereals and Dairy Products Containing Manganese

SNo. Cereals and Dairy Products Description 
19 Oats (cooked) 0.5 mg per 100 grams
20 Brown Rice (cooked) 0.5 mg per 100 grams
21 Whole Wheat Bread 0.4 mg per 100 grams
22 Almond Milk 0.2 mg per 100 grams
23 Yoghurt (plain, low-fat) 0.1 mg per 100 grams
24 Cheese 0.1 mg per 100 grams

List of Seeds and Nuts Rich in Manganese

SNo. Seeds and Nuts Manganese Content 
25 Pumpkin Seeds 4.5 mg per 100 grams
26 Sesame Seeds 2.5 mg per 100 grams
27 Flaxseeds 2.5 mg per 100 grams
28 Sunflower Seeds 1.8 mg per 100 grams
29 Almonds 2.3 mg per 100 grams
30 Cashews 1.6 mg per 100 grams
31 Walnuts 3.4 mg per 100 grams
32 Pecans 1.7 mg per 100 grams
33 Pistachios 1.1 mg per 100 grams
34 Hazelnuts 1.7 mg per 100 grams
35 Brazil Nuts 1.6 mg per 100 grams
36 Macadamia Nuts 1.5 mg per 100 grams
37 Chia Seeds 2.7 mg per 100 grams
38 Hemp Seeds 5.4 mg per 100 grams
39 Pine Nuts 6.5 mg per 100 grams

List of Animal and Seafood High in Manganeses

SNo. Animal and Seafood Manganese Content (Per 100 grams)
40 Clams 2.3 mg per 100 grams
41 Mussels 5.0 mg per 100 grams
42 Oysters 3.6 mg per 100 grams
43 Lobster 1.6 mg per 100 grams
44 Crab 1.5 mg per 100 grams

How Much Manganese Should You Intake?

According to the National Institute of Health, NIH determines the appropriate daily intake of manganese is crucial for supporting overall health and well-being. While manganese deficiency is rare, excessive intake can lead to toxicity, highlighting the importance of understanding recommended intake levels based on factors such as age, sex, and individual health status.

The table given below outlines the recommended daily intake of Manganese for different demographics:

Age Group

Recommended Manganese Intake (milligrams per day)
Infants 0-6 months 0.0003 mg/kg body weight
Infants 7-12 months 0.6 mg per day
Children 1-3 years 1.2 mg per day
Children 4-8 years 1.5 mg per day
Children 9-13 years 1.9 mg per day
Male Teens 14-18 years 2.2 mg per day
Female Teens 14-18 years 1.6 mg per day
Male Adults 19+ years 2.3 mg per day
Female Adults 19+ years 1.8 mg per day
Pregnant Teens/ Adults 2.0 mg per day
Lactating Teens/ Adults 2.6 mg per day

Health Benefits of Manganese Rich Foods

Different Ways to Include Manganese Rich Foods in Your Diet

What are the Symptoms of Manganese Deficiency?

What are the Health Risks of Not Getting Enough Manganese?

What are the Side Effects of Excessive Manganese Intake?

Should You Take a Manganese Supplement?

FAQs about Manganese Rich Foods