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Manganese, food by food

Ranking · Manganese · listed only

Listed only, outside the score (the 0-to-1 number that orders foods for a goal, built from 22 other nutrients), and with no absorption figure: the foods below are ranked by the amount the databases list in one serving.

A helper for enzymes that build bone and handle sugars, protein and cholesterol; it also works with vitamin K in blood clotting.

An adult is advised to get about 2.3 mg a day if a man, 1.8 mg if a woman. The words below are read against 2.3 mg, the men’s amount.

How we counted this

Health Canada’s Dietary Reference Intakes, adults 19–30. The word beside each food says how much of that one serving gives, read against the higher amount, 2.3 mg, which is the men’s: for the other sex a serving counts for more.

The plain words beside each food: “a lot” means one serving gives at least 20% of the daily amount, “some” at least 10%, “a little” at least 2%; below that it says “almost none”. Each row prints its percentage of the daily amount, rounded to a whole number, and the word is read from that printed percentage (a row at 9.6% prints 10% and reads “some”). The cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source”, and applied to Health Canada’s daily amount; Health Canada’s own shopper rule says 15%, and we keep one number so a percentage never changes meaning (provisional: they may change in a later method version).

What it does: NIH Office of Dietary Supplements, manganese fact sheet for health professionals. How much a day: Health Canada, Dietary reference intakes tables: Reference values for elements.

Most per serving: Mussels, cooked (6.8 mg), then whole-wheat pasta and Maple syrup.

Listed amounts, not what your body absorbs. Where a human study measured absorption, the food’s page shows it.

How we counted this

Listed for 189 of the 198 preparations on this page (150 foods). The other 9 aren’t zero, just not listed: see “Not listed” below.

186 of them are ranked below, by what one serving gives; the other 3 list it but have no serving size on file, so they follow, per 100 g.

The 159 reviewed foods (229 preparations) are counted here, and raw and cooked spinach are two preparations of one food. Each row below is one preparation, and 198 of them are on this page. The other 31 are left out: 19 raw or dry forms of a food ranked as eaten (listed below) and 12 fortified foods. Imported foods are listed separately below, not ranked. Every amount here is copied from the national food databases, as published. A serving’s weight is shown rounded, and the amount is worked from its exact weight, so a row can differ slightly from weight times the per-100 g figure.

  1. 1
    Mussels, cooked
    100 g · US food database (USDA SR Legacy)
    296% of the men’s 2.3 mg
    A lot
    6.8mg
    6.8 mg / 100 g
  2. 2
    Whole-wheat pasta, cooked
    215 g · US food database (USDA SR Legacy)
    123% of the men’s 2.3 mg
    A lot
    2.84mg
    1.32 mg / 100 g
  3. 3
    Maple syrup
    80 g · US food database (USDA SR Legacy)
    101% of the men’s 2.3 mg
    A lot
    2.32mg
    2.91 mg / 100 g
  4. 4
    Wild blueberries, frozen
    80 g · US food database (USDA SR Legacy)
    100% of the men’s 2.3 mg
    A lot
    2.3mg
    2.87 mg / 100 g
  5. 5
    Whole-wheat bread
    75 g · US food database (USDA Foundation Foods)
    71% of the men’s 2.3 mg
    A lot
    1.64mg
    2.18 mg / 100 g
  6. 6
    Oatmeal, cooked with water
    247 g · US food database (USDA SR Legacy)
    62% of the men’s 2.3 mg
    A lot
    1.43mg
    0.58 mg / 100 g
  7. 7
    Brown rice, cooked
    140 g · US food database (USDA SR Legacy)
    59% of the men’s 2.3 mg
    A lot
    1.36mg
    0.97 mg / 100 g
  8. 8
    Pumpkin seeds
    30 g · US food database (USDA Foundation Foods)
    54% of the men’s 2.3 mg
    A lot
    1.24mg
    4.12 mg / 100 g
  9. 9
    Pineapple, raw
    140 g · US food database (USDA Foundation Foods)
    53% of the men’s 2.3 mg
    A lot
    1.21mg
    0.87 mg / 100 g
  10. 10
    Chia seeds
    15 g · US food database (USDA Foundation Foods)
    49% of the men’s 2.3 mg
    A lot
    1.13mg
    7.56 mg / 100 g
  11. 11
    Tempeh
    85 g · US food database (USDA SR Legacy)
    48% of the men’s 2.3 mg
    A lot
    1.11mg
    1.3 mg / 100 g
  12. 12
    Clams, cooked
    100 g · US food database (USDA SR Legacy)
    43% of the men’s 2.3 mg
    A lot
    1mg
    1 mg / 100 g
  13. 13
    Walnuts, raw
    30 g · US food database (USDA Foundation Foods)
    39% of the men’s 2.3 mg
    A lot
    0.9mg
    3 mg / 100 g
  14. 14
    Chickpeas, cooked
    87 g · US food database (USDA SR Legacy)
    39% of the men’s 2.3 mg
    A lot
    0.9mg
    1.03 mg / 100 g
  15. 15
    Quinoa, cooked
    140 g · US food database (USDA SR Legacy)
    38% of the men’s 2.3 mg
    A lot
    0.88mg
    0.63 mg / 100 g
  16. 16
    Edamame, cooked
    85 g · US food database (USDA SR Legacy)
    38% of the men’s 2.3 mg
    A lot
    0.87mg
    1.02 mg / 100 g
  17. 17
    Pacific oysters, raw
    125 g · US food database (USDA SR Legacy)
    35% of the men’s 2.3 mg
    A lot
    0.8mg
    0.64 mg / 100 g
  18. 18
    Spinach, cooked
    85 g · US food database (USDA SR Legacy)
    34% of the men’s 2.3 mg
    A lot
    0.79mg
    0.94 mg / 100 g
  19. 19
    Kale, raw
    85 g · US food database (USDA SR Legacy)
    34% of the men’s 2.3 mg
    A lot
    0.78mg
    0.92 mg / 100 g
  20. 20
    Soybeans, cooked
    91 g · US food database (USDA SR Legacy)
    33% of the men’s 2.3 mg
    A lot
    0.75mg
    0.82 mg / 100 g
  21. 21
    Flaxseed, whole
    30 g · US food database (USDA SR Legacy)
    32% of the men’s 2.3 mg
    A lot
    0.74mg
    2.48 mg / 100 g
  22. 22
    Sesame seeds, whole
    30 g · US food database (USDA SR Legacy)
    32% of the men’s 2.3 mg
    A lot
    0.74mg
    2.46 mg / 100 g
  23. 23
    Chickpeas, canned
    82 g · US food database (USDA SR Legacy)
    30% of the men’s 2.3 mg
    A lot
    0.69mg
    0.85 mg / 100 g
  24. 24
    Almonds, dry-roasted
    30 g · US food database (USDA SR Legacy)
    29% of the men’s 2.3 mg
    A lot
    0.67mg
    2.23 mg / 100 g
  25. 25
    White rice, cooked
    140 g · US food database (USDA SR Legacy)
    29% of the men’s 2.3 mg
    A lot
    0.66mg
    0.47 mg / 100 g
  26. 26
    Almonds, raw
    30 g · US food database (USDA Foundation Foods)
    28% of the men’s 2.3 mg
    A lot
    0.64mg
    2.15 mg / 100 g
  27. 27
    Sunflower seeds, dry-roasted
    30 g · US food database (USDA SR Legacy)
    27% of the men’s 2.3 mg
    A lot
    0.63mg
    2.11 mg / 100 g
  28. 28
    White beans, cooked
    95 g · US food database (USDA SR Legacy)
    26% of the men’s 2.3 mg
    A lot
    0.6mg
    0.64 mg / 100 g
  29. 29
    Cashews, raw
    30 g · US food database (USDA Foundation Foods)
    25% of the men’s 2.3 mg
    A lot
    0.58mg
    1.95 mg / 100 g
  30. 30
    Dark chocolate
    40 g · US food database (USDA SR Legacy)
    25% of the men’s 2.3 mg
    A lot
    0.58mg
    1.44 mg / 100 g
  31. 31
    Popcorn, air-popped
    50 g · US food database (USDA SR Legacy)
    24% of the men’s 2.3 mg
    A lot
    0.56mg
    1.11 mg / 100 g
  32. 32
    Black tea, brewed
    250 g · US food database (USDA SR Legacy)
    24% of the men’s 2.3 mg
    A lot
    0.55mg
    0.22 mg / 100 g
  33. 33
    Sweet potato, baked
    110 g · US food database (USDA SR Legacy)
    24% of the men’s 2.3 mg
    A lot
    0.55mg
    0.5 mg / 100 g
  34. 34
    Peanuts, dry-roasted
    30 g · US food database (USDA SR Legacy)
    23% of the men’s 2.3 mg
    A lot
    0.54mg
    1.79 mg / 100 g
  35. 35
    Lentils, cooked
    105 g · US food database (USDA SR Legacy)
    23% of the men’s 2.3 mg
    A lot
    0.52mg
    0.49 mg / 100 g
  36. 36
    Strawberries, raw
    140 g · US food database (USDA Foundation Foods)
    22% of the men’s 2.3 mg
    A lot
    0.51mg
    0.37 mg / 100 g
  37. 37
    Tofu, calcium-set
    85 g · US food database (USDA SR Legacy)
    22% of the men’s 2.3 mg
    A lot
    0.51mg
    0.61 mg / 100 g
  38. 38
    Peanuts, raw
    30 g · US food database (USDA Foundation Foods)
    22% of the men’s 2.3 mg
    A lot
    0.5mg
    1.68 mg / 100 g
  39. 39
    Raspberries, frozen
    80 g · US food database (USDA SR Legacy)
    21% of the men’s 2.3 mg
    A lot
    0.49mg
    0.61 mg / 100 g
  40. 40
    Kale, cooked
    85 g · US food database (USDA Foundation Foods)
    20% of the men’s 2.3 mg
    A lot
    0.46mg
    0.54 mg / 100 g
  41. 41
    Green tea, brewed
    250 g · US food database (USDA SR Legacy)
    20% of the men’s 2.3 mg
    A lot
    0.46mg
    0.18 mg / 100 g
  42. 42
    Sweet potato, raw
    110 g · US food database (USDA Foundation Foods)
    20% of the men’s 2.3 mg
    A lot
    0.46mg
    0.42 mg / 100 g
  43. 43
    Sesame seeds, hulled
    30 g · US food database (USDA SR Legacy)
    19% of the men’s 2.3 mg
    Some
    0.43mg
    1.44 mg / 100 g
  44. 44
    Pinto beans, cooked
    90 g · US food database (USDA SR Legacy)
    18% of the men’s 2.3 mg
    Some
    0.41mg
    0.45 mg / 100 g
  45. 45
    Chia seeds, ground
    15 g · US food database (USDA SR Legacy)
    18% of the men’s 2.3 mg
    Some
    0.41mg
    2.72 mg / 100 g
  46. 46
    Strawberries, frozen
    140 g · US food database (USDA SR Legacy)
    18% of the men’s 2.3 mg
    Some
    0.41mg
    0.29 mg / 100 g
  47. 47
    Turnip greens, frozen, cooked
    85 g · US food database (USDA SR Legacy)
    17% of the men’s 2.3 mg
    Some
    0.4mg
    0.48 mg / 100 g
  48. 48
    Black beans, cooked
    91 g · US food database (USDA SR Legacy)
    17% of the men’s 2.3 mg
    Some
    0.4mg
    0.44 mg / 100 g
  49. 49
    Diet cola
    375 g · US food database (USDA SR Legacy)
    17% of the men’s 2.3 mg
    Some
    0.4mg
    0.11 mg / 100 g
  50. 50
    Turnip greens, raw
    85 g · US food database (USDA SR Legacy)
    17% of the men’s 2.3 mg
    Some
    0.4mg
    0.47 mg / 100 g
  51. 51
    Raspberries, raw
    80 g · US food database (USDA Foundation Foods)
    17% of the men’s 2.3 mg
    Some
    0.39mg
    0.49 mg / 100 g
  52. 52
    Brazil nuts, raw
    30 g · US food database (USDA Foundation Foods)
    17% of the men’s 2.3 mg
    Some
    0.38mg
    1.26 mg / 100 g
  53. 53
    Pistachios, dry-roasted
    30 g · US food database (USDA SR Legacy)
    16% of the men’s 2.3 mg
    Some
    0.37mg
    1.24 mg / 100 g
  54. 54
    Eastern oysters, raw
    125 g · US food database (USDA SR Legacy)
    16% of the men’s 2.3 mg
    Some
    0.37mg
    0.3 mg / 100 g
  55. 55
    Spinach, raw
    85 g · US food database (USDA Foundation Foods)
    16% of the men’s 2.3 mg
    Some
    0.36mg
    0.43 mg / 100 g
  56. 56
    Banana, raw
    140 g · US food database (USDA Foundation Foods)
    16% of the men’s 2.3 mg
    Some
    0.36mg
    0.26 mg / 100 g
  57. 57
    Flaxseed, ground
    15 g · US food database (USDA Foundation Foods)
    16% of the men’s 2.3 mg
    Some
    0.36mg
    2.41 mg / 100 g
  58. 58
    Chicken liver, simmered
    100 g · US food database (USDA SR Legacy)
    16% of the men’s 2.3 mg
    Some
    0.36mg
    0.36 mg / 100 g
  59. 59
    Beef liver, pan-fried
    100 g · US food database (USDA SR Legacy)
    16% of the men’s 2.3 mg
    Some
    0.36mg
    0.36 mg / 100 g
  60. 60
    Hummus
    30 g · US food database (USDA SR Legacy)
    15% of the men’s 2.3 mg
    Some
    0.35mg
    1.16 mg / 100 g
  61. 61
    Blueberries, raw
    80 g · US food database (USDA Foundation Foods)
    15% of the men’s 2.3 mg
    Some
    0.34mg
    0.42 mg / 100 g
  62. 62
    Almond butter
    15 g · US food database (USDA SR Legacy)
    14% of the men’s 2.3 mg
    Some
    0.32mg
    2.13 mg / 100 g
  63. 63
    Ham, sliced
    55 g · US food database (USDA SR Legacy)
    13% of the men’s 2.3 mg
    Some
    0.31mg
    0.56 mg / 100 g
  64. 64
    Sweet potato, boiled
    110 g · US food database (USDA SR Legacy)
    13% of the men’s 2.3 mg
    Some
    0.29mg
    0.27 mg / 100 g
  65. 65
    Turnip greens, cooked
    85 g · US food database (USDA SR Legacy)
    13% of the men’s 2.3 mg
    Some
    0.29mg
    0.34 mg / 100 g
  66. 66
    Beets, cooked
    85 g · US food database (USDA SR Legacy)
    12% of the men’s 2.3 mg
    Some
    0.28mg
    0.33 mg / 100 g
  67. 67
    Arugula, raw
    85 g · US food database (USDA SR Legacy)
    12% of the men’s 2.3 mg
    Some
    0.27mg
    0.32 mg / 100 g
  68. 68
    Refried beans, canned
    90 g · US food database (USDA SR Legacy)
    11% of the men’s 2.3 mg
    Some
    0.26mg
    0.29 mg / 100 g
  69. 69
    Rhubarb, stewed
    140 g · UK food tables (CoFID 2021)
    11% of the men’s 2.3 mg
    Some
    0.25mg
    0.18 mg / 100 g
  70. 70
    Potato, baked
    110 g · US food database (USDA SR Legacy)
    11% of the men’s 2.3 mg
    Some
    0.25mg
    0.23 mg / 100 g
  71. 71
    Peanut butter, smooth
    15 g · US food database (USDA SR Legacy)
    11% of the men’s 2.3 mg
    Some
    0.25mg
    1.67 mg / 100 g
  72. 72
    Oysters, canned
    55 g · US food database (USDA SR Legacy)
    11% of the men’s 2.3 mg
    Some
    0.25mg
    0.45 mg / 100 g
  73. 73
    Green beans, cooked
    85 g · US food database (USDA SR Legacy)
    10% of the men’s 2.3 mg
    Some
    0.24mg
    0.29 mg / 100 g
  74. 74
    Green peas, cooked
    85 g · US food database (USDA SR Legacy)
    10% of the men’s 2.3 mg
    Some
    0.24mg
    0.28 mg / 100 g
  75. 75
    Tahini
    15 g · US food database (USDA SR Legacy)
    10% of the men’s 2.3 mg
    Some
    0.22mg
    1.46 mg / 100 g
  76. 76
    Green cabbage, raw
    85 g · US food database (USDA Foundation Foods)
    9% of the men’s 2.3 mg
    A little
    0.21mg
    0.25 mg / 100 g
  77. 77
    Watercress, raw
    85 g · US food database (USDA SR Legacy)
    9% of the men’s 2.3 mg
    A little
    0.21mg
    0.24 mg / 100 g
  78. 78
    Brussels sprouts, raw
    85 g · US food database (USDA Foundation Foods)
    9% of the men’s 2.3 mg
    A little
    0.2mg
    0.24 mg / 100 g
  79. 79
    Tortilla chips
    50 g · US food database (USDA SR Legacy)
    8% of the men’s 2.3 mg
    A little
    0.19mg
    0.39 mg / 100 g
  80. 80
    Romaine lettuce, raw
    85 g · US food database (USDA Foundation Foods)
    8% of the men’s 2.3 mg
    A little
    0.19mg
    0.23 mg / 100 g
  81. 81
    Brussels sprouts, cooked
    85 g · US food database (USDA SR Legacy)
    8% of the men’s 2.3 mg
    A little
    0.19mg
    0.23 mg / 100 g
  82. 82
    Broccoli, cooked
    85 g · US food database (USDA SR Legacy)
    8% of the men’s 2.3 mg
    A little
    0.19mg
    0.22 mg / 100 g
  83. 83
    Milk chocolate
    40 g · US food database (USDA SR Legacy)
    8% of the men’s 2.3 mg
    A little
    0.19mg
    0.47 mg / 100 g
  84. 84
    Corn tortillas
    55 g · US food database (USDA SR Legacy)
    8% of the men’s 2.3 mg
    A little
    0.18mg
    0.33 mg / 100 g
  85. 85
    Green cabbage, cooked
    85 g · US food database (USDA SR Legacy)
    7% of the men’s 2.3 mg
    A little
    0.17mg
    0.21 mg / 100 g
  86. 86
    French fries, restaurant
    70 g · US food database (USDA SR Legacy)
    7% of the men’s 2.3 mg
    A little
    0.17mg
    0.25 mg / 100 g
  87. 87
    Broccoli, raw
    85 g · US food database (USDA Foundation Foods)
    7% of the men’s 2.3 mg
    A little
    0.17mg
    0.2 mg / 100 g
  88. 88
    Bok choy, raw
    85 g · US food database (USDA Foundation Foods)
    7% of the men’s 2.3 mg
    A little
    0.17mg
    0.2 mg / 100 g
  89. 89
    Soy sauce
    16 g · US food database (USDA SR Legacy)
    7% of the men’s 2.3 mg
    A little
    0.16mg
    1.02 mg / 100 g
  90. 90
    Potato, boiled
    110 g · US food database (USDA SR Legacy)
    7% of the men’s 2.3 mg
    A little
    0.15mg
    0.14 mg / 100 g
  91. 91
    Zucchini, cooked
    85 g · US food database (USDA SR Legacy)
    7% of the men’s 2.3 mg
    A little
    0.15mg
    0.17 mg / 100 g
  92. 92
    Butternut squash, baked
    85 g · US food database (USDA SR Legacy)
    7% of the men’s 2.3 mg
    A little
    0.15mg
    0.17 mg / 100 g
  93. 93
    Rhubarb, raw
    140 g · US food database (USDA Foundation Foods)
    6% of the men’s 2.3 mg
    A little
    0.14mg
    0.1 mg / 100 g
  94. 94
    Grapes, raw
    140 g · US food database (USDA Foundation Foods)
    6% of the men’s 2.3 mg
    A little
    0.14mg
    0.1 mg / 100 g
  95. 95
    Sweet corn, frozen, cooked
    85 g · US food database (USDA SR Legacy)
    6% of the men’s 2.3 mg
    A little
    0.13mg
    0.16 mg / 100 g
  96. 96
    Asparagus, cooked
    85 g · US food database (USDA SR Legacy)
    6% of the men’s 2.3 mg
    A little
    0.13mg
    0.15 mg / 100 g
  97. 97
    Onions, raw
    85 g · US food database (USDA Foundation Foods)
    5% of the men’s 2.3 mg
    A little
    0.12mg
    0.14 mg / 100 g
  98. 98
    Cauliflower, raw
    85 g · US food database (USDA Foundation Foods)
    5% of the men’s 2.3 mg
    A little
    0.12mg
    0.14 mg / 100 g
  99. 99
    Medjool dates
    40 g · US food database (USDA SR Legacy)
    5% of the men’s 2.3 mg
    A little
    0.12mg
    0.3 mg / 100 g
  100. 100
    Blueberries, frozen
    80 g · US food database (USDA SR Legacy)
    5% of the men’s 2.3 mg
    A little
    0.12mg
    0.15 mg / 100 g
  101. 101
    Cauliflower, cooked
    85 g · US food database (USDA SR Legacy)
    5% of the men’s 2.3 mg
    A little
    0.11mg
    0.13 mg / 100 g
  102. 102
    Carrots, raw
    85 g · US food database (USDA Foundation Foods)
    5% of the men’s 2.3 mg
    A little
    0.11mg
    0.13 mg / 100 g
  103. 103
    French fries, frozen, oven-baked
    70 g · US food database (USDA SR Legacy)
    5% of the men’s 2.3 mg
    A little
    0.11mg
    0.15 mg / 100 g
  104. 104
    Raisins
    40 g · US food database (USDA Foundation Foods)
    5% of the men’s 2.3 mg
    A little
    0.11mg
    0.27 mg / 100 g
  105. 105
    Iceberg lettuce, raw
    85 g · US food database (USDA SR Legacy)
    5% of the men’s 2.3 mg
    A little
    0.11mg
    0.13 mg / 100 g
  106. 106
    Cherries, raw
    140 g · US food database (USDA Foundation Foods)
    4% of the men’s 2.3 mg
    A little
    0.1mg
    0.07 mg / 100 g
  107. 107
    Watermelon, raw
    150 g · US food database (USDA Foundation Foods)
    4% of the men’s 2.3 mg
    A little
    0.1mg
    0.07 mg / 100 g
  108. 108
    Sardines, canned in water
    55 g · UK food tables (CoFID 2021)
    4% of the men’s 2.3 mg
    A little
    0.1mg
    0.18 mg / 100 g
  109. 109
    Eggplant, cooked
    85 g · US food database (USDA SR Legacy)
    4% of the men’s 2.3 mg
    A little
    0.1mg
    0.11 mg / 100 g
  110. 110
    Red pepper, raw
    85 g · US food database (USDA SR Legacy)
    4% of the men’s 2.3 mg
    A little
    0.1mg
    0.11 mg / 100 g
  111. 111
    Tomatoes, canned
    125 g · US food database (USDA Foundation Foods)
    4% of the men’s 2.3 mg
    A little
    0.09mg
    0.08 mg / 100 g
  112. 112
    Kiwi, raw
    140 g · US food database (USDA Foundation Foods)
    4% of the men’s 2.3 mg
    A little
    0.09mg
    0.06 mg / 100 g
  113. 113
    Mango, raw
    140 g · US food database (USDA SR Legacy)
    4% of the men’s 2.3 mg
    A little
    0.09mg
    0.06 mg / 100 g
  114. 114
    Onions, sautéed
    85 g · US food database (USDA SR Legacy)
    4% of the men’s 2.3 mg
    A little
    0.09mg
    0.1 mg / 100 g
  115. 115
    Green pepper, raw
    85 g · US food database (USDA Foundation Foods)
    3% of the men’s 2.3 mg
    A little
    0.08mg
    0.1 mg / 100 g
  116. 116
    Tomatoes, raw
    85 g · US food database (USDA Foundation Foods)
    3% of the men’s 2.3 mg
    A little
    0.07mg
    0.09 mg / 100 g
  117. 117
    Cucumber, raw
    85 g · US food database (USDA Foundation Foods)
    3% of the men’s 2.3 mg
    A little
    0.07mg
    0.08 mg / 100 g
  118. 118
    Dried cranberries, sweetened
    40 g · US food database (USDA Foundation Foods)
    3% of the men’s 2.3 mg
    A little
    0.07mg
    0.18 mg / 100 g
  119. 119
    Cantaloupe, raw
    150 g · US food database (USDA Foundation Foods)
    3% of the men’s 2.3 mg
    A little
    0.07mg
    0.05 mg / 100 g
  120. 120
    Coffee, brewed, decaffeinated
    250 g · US food database (USDA SR Legacy)
    3% of the men’s 2.3 mg
    A little
    0.07mg
    0.03 mg / 100 g
  121. 121
    Pears, raw
    140 g · US food database (USDA SR Legacy)
    3% of the men’s 2.3 mg
    A little
    0.07mg
    0.05 mg / 100 g
  122. 122
    Garlic, raw
    4 g · US food database (USDA SR Legacy)
    3% of the men’s 2.3 mg
    A little
    0.07mg
    1.67 mg / 100 g
  123. 123
    Celery, raw
    85 g · US food database (USDA Foundation Foods)
    3% of the men’s 2.3 mg
    A little
    0.06mg
    0.08 mg / 100 g
  124. 124
    Sardines, canned in oil
    55 g · US food database (USDA SR Legacy)
    3% of the men’s 2.3 mg
    A little
    0.06mg
    0.11 mg / 100 g
  125. 125
    Avocado, raw
    30 g · US food database (USDA Foundation Foods)
    3% of the men’s 2.3 mg
    A little
    0.06mg
    0.2 mg / 100 g
  126. 126
    Coffee, brewed
    250 g · US food database (USDA SR Legacy)
    3% of the men’s 2.3 mg
    A little
    0.06mg
    0.02 mg / 100 g
  127. 127
    Mandarins, raw
    140 g · US food database (USDA SR Legacy)
    2% of the men’s 2.3 mg
    A little
    0.05mg
    0.04 mg / 100 g
  128. 128
    Shrimp, cooked
    100 g · US food database (USDA SR Legacy)
    2% of the men’s 2.3 mg
    A little
    0.05mg
    0.05 mg / 100 g
  129. 129
    Mushrooms, raw
    85 g · US food database (USDA Foundation Foods)
    2% of the men’s 2.3 mg
    A little
    0.05mg
    0.05 mg / 100 g
  130. 130
    Apple (Fuji), raw
    140 g · US food database (USDA Foundation Foods)
    2% of the men’s 2.3 mg
    A little
    0.05mg
    0.03 mg / 100 g
  131. 131
    Sauerkraut
    30 g · US food database (USDA SR Legacy)
    2% of the men’s 2.3 mg
    A little
    0.05mg
    0.15 mg / 100 g
  132. 132
    Oranges, raw
    140 g · US food database (USDA Foundation Foods)
    2% of the men’s 2.3 mg
    A little
    0.04mg
    0.03 mg / 100 g
  133. 133
    Mushrooms, UV-exposed, raw
    85 g · US food database (USDA SR Legacy)
    2% of the men’s 2.3 mg
    A little
    0.04mg
    0.05 mg / 100 g
  134. 134
    Tilapia, cooked
    100 g · US food database (USDA SR Legacy)
    2% of the men’s 2.3 mg
    A little
    0.04mg
    0.04 mg / 100 g
  135. 135
    Milk, 2%
    263 g · US food database (USDA SR Legacy)
    2% of the men’s 2.3 mg
    A little
    0.04mg
    0.01 mg / 100 g
  136. 136
    Orange juice
    262 g · US food database (USDA SR Legacy)
    2% of the men’s 2.3 mg
    A little
    0.04mg
    0.01 mg / 100 g
  137. 137
    Peaches, raw
    140 g · US food database (USDA Foundation Foods)
    2% of the men’s 2.3 mg
    A little
    0.04mg
    0.03 mg / 100 g
  138. 138
    Eggs, hard-boiled
    100 g · US food database (USDA SR Legacy)
    1% of the men’s 2.3 mg
    Almost none
    0.03mg
    0.03 mg / 100 g
  139. 139
    Eggs, scrambled
    110 g · US food database (USDA SR Legacy)
    1% of the men’s 2.3 mg
    Almost none
    0.02mg
    0.02 mg / 100 g
  140. 140
    Coffee creamer, flavoured liquid
    15.2 g · US food database (USDA SR Legacy)
    1% of the men’s 2.3 mg
    Almost none
    0.02mg
    0.14 mg / 100 g
  141. 141
    Cod, baked
    100 g · US food database (USDA SR Legacy)
    1% of the men’s 2.3 mg
    Almost none
    0.02mg
    0.02 mg / 100 g
  142. 142
    Mackerel, cooked
    100 g · US food database (USDA SR Legacy)
    1% of the men’s 2.3 mg
    Almost none
    0.02mg
    0.02 mg / 100 g
  143. 143
    Kefir, 2–3.9% fat
    193 g · Canadian Nutrient File 2026
    1% of the men’s 2.3 mg
    Almost none
    0.02mg
    0.01 mg / 100 g
  144. 144
    Chicken breast, roasted
    100 g · US food database (USDA SR Legacy)
    1% of the men’s 2.3 mg
    Almost none
    0.02mg
    0.02 mg / 100 g
  145. 145
    Grapefruit, raw
    140 g · US food database (USDA SR Legacy)
    1% of the men’s 2.3 mg
    Almost none
    0.02mg
    0.01 mg / 100 g
  146. 146
    Honey
    20 g · US food database (USDA SR Legacy)
    1% of the men’s 2.3 mg
    Almost none
    0.02mg
    0.08 mg / 100 g
  147. 147
    Farmed salmon, cooked
    100 g · US food database (USDA SR Legacy)
    1% of the men’s 2.3 mg
    Almost none
    0.02mg
    0.02 mg / 100 g
  148. 148
    Sockeye salmon, canned
    55 g · US food database (USDA SR Legacy)
    1% of the men’s 2.3 mg
    Almost none
    0.02mg
    0.03 mg / 100 g
  149. 149
    Espresso
    30 g · US food database (USDA SR Legacy)
    1% of the men’s 2.3 mg
    Almost none
    0.02mg
    0.05 mg / 100 g
  150. 150
    Processed cheese slices
    30 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0.01mg
    0.04 mg / 100 g
  151. 151
    Pork sausage, pan-fried
    55 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0.01mg
    0.02 mg / 100 g
  152. 152
    Pork chop, pan-fried
    100 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0.01mg
    0.01 mg / 100 g
  153. 153
    Cola
    391 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0.01mg
    0 mg / 100 g
  154. 154
    Mozzarella, part-skim
    30 g · US food database (USDA Foundation Foods)
    under 1% of the men’s 2.3 mg
    Almost none
    0.01mg
    0.04 mg / 100 g
  155. 155
    Albacore (white) tuna, canned in water
    55 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0.01mg
    0.02 mg / 100 g
  156. 156
    Light tuna, canned in water
    55 g · US food database (USDA Foundation Foods)
    under 1% of the men’s 2.3 mg
    Almost none
    0.01mg
    0.02 mg / 100 g
  157. 157
    Greek yogurt, plain, nonfat
    115 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0.01mg
    0.01 mg / 100 g
  158. 158
    Ranch dressing
    30.4 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0.01mg
    0.03 mg / 100 g
  159. 159
    Kefir, low-fat
    193 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0.01mg
    0.01 mg / 100 g
  160. 160
    Beef steak, top loin, grilled
    100 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0.01mg
    0.01 mg / 100 g
  161. 161
    Deli turkey breast
    55 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0.01mg
    0.02 mg / 100 g
  162. 162
    Ice cream, vanilla
    105 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0.01mg
    0.01 mg / 100 g
  163. 163
    Swiss cheese
    30 g · US food database (USDA Foundation Foods)
    under 1% of the men’s 2.3 mg
    Almost none
    0.01mg
    0.03 mg / 100 g
  164. 164
    Skim milk
    263 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0.01mg
    0 mg / 100 g
  165. 165
    Cheddar
    30 g · US food database (USDA Foundation Foods)
    under 1% of the men’s 2.3 mg
    Almost none
    0.01mg
    0.03 mg / 100 g
  166. 166
    Ground beef, 80% lean, cooked
    60 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0.01mg
    0.01 mg / 100 g
  167. 167
    Feta
    30 g · US food database (USDA Foundation Foods)
    under 1% of the men’s 2.3 mg
    Almost none
    0.01mg
    0.02 mg / 100 g
  168. 168
    Ground turkey, 93% lean, cooked
    60 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0.01mg
    0.01 mg / 100 g
  169. 169
    Plain yogurt, low-fat
    115 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0mg
    0 mg / 100 g
  170. 170
    Sour cream
    29 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0mg
    0.02 mg / 100 g
  171. 171
    Bacon, pan-fried
    15 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0mg
    0.02 mg / 100 g
  172. 172
    Cream cheese
    30 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0mg
    0.01 mg / 100 g
  173. 173
    Parmesan
    15 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0mg
    0.02 mg / 100 g
  174. 174
    Plain yogurt, whole milk
    115 g · US food database (USDA Foundation Foods)
    under 1% of the men’s 2.3 mg
    Almost none
    0mg
    0 mg / 100 g
  175. 175
    Mayonnaise
    14 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0mg
    0.01 mg / 100 g
  176. 176
    Heavy cream
    15.1 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0mg
    0.01 mg / 100 g
  177. 177
    Half-and-half cream
    15.3 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0mg
    0.01 mg / 100 g
  178. 178
    Lemon juice
    5.2 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0mg
    0.01 mg / 100 g
  179. 179
    Butter, unsalted
    10 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0mg
    0 mg / 100 g
  180. 180
    Coffee creamer, powder
    2 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0mg
    0.01 mg / 100 g
  181. 181
    Butter, salted
    10 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0mg
    0 mg / 100 g
  182. 182
    Cottage cheese
    125 g · US food database (USDA Foundation Foods)
    under 1% of the men’s 2.3 mg
    Almost none
    0mg
    0 mg / 100 g
  183. 183
    Coconut oil
    10 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0mg
    0 mg / 100 g
  184. 184
    Olive oil, extra virgin
    9.1 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0mg
    0 mg / 100 g
  185. 185
    Canola oil
    9.2 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0mg
    0 mg / 100 g
  186. 186
    Soybean oil
    9.2 g · US food database (USDA SR Legacy)
    under 1% of the men’s 2.3 mg
    Almost none
    0mg
    0 mg / 100 g

Not ranked in this view

These list Manganese but have no serving size on file yet.

Not listed

The databases don’t list Manganese for these foods: left out, not counted as zero.

Not yet reviewed · shown per 100 g, not per serving

Straight from the national databases, not yet checked, so not ranked. The list can include dried foods, spices and fortified products that a review would set aside.

No serving size yet, so shown per 100 g, even under “per serving”.

Not compared with the upper level: with no serving size, a figure for 100 g of a powder or a concentrate says nothing about what anyone eats. Choose an amount under “per 100 g” to compare one.

Ranked as eaten. Where a food is also listed in a form people eat, these forms are left out: raw meat, poultry, fish and eggs (their cooked forms are ranked), dry grains and legumes, and frozen vegetables before cooking. Raw oysters stay: they have no other form.

Which 19 are left out?
  • raw ground beef
  • Beef liver, raw
  • Beef steak, top loin, raw
  • raw chicken breast
  • Chicken thigh, raw
  • Chicken liver, raw
  • Cod, raw
  • raw eggs
  • dry lentils
  • raw mackerel
  • dry rolled oats
  • dry pasta
  • dry whole-wheat pasta
  • frozen peas
  • Pork chop, raw
  • Pork sausage, raw
  • dry quinoa
  • raw farmed salmon
  • Ground turkey, 93% lean, raw

12 fortified foods are left out: makers add vitamins and minerals in amounts that vary by brand, so check the label for manganese: Breakfast cereal · Pasta, cooked · Soy drink, unsweetened, fortified · White bread · White bread, toasted · Oat drink, unsweetened, fortified · Flour tortillas · Pies · Cookies · Crackers · Almond drink, unsweetened, fortified · Cakes

Running low, and too much

Running low

Manganese deficiency is very rare and its signs haven’t been firmly established; no known group of people is likely to get too little.

Too much

No evidence shows harm from the manganese in food. Welders and miners breathing manganese dust, and people drinking water very high in it, have developed tremors, muscle spasms and unsteadiness. The upper level for adults is 11 mg a day.

Sources: NIH Office of Dietary Supplements, manganese fact sheet for health professionals (2021-03-29) · Upper levels (adults 19–30): Health Canada, Dietary reference intakes tables: elements (2025-11-19)