Foods high in Manganese
Manganese is a trace mineral that works in the enzymes for bone and cartilage, blood sugar control and antioxidant defence. Nuts, whole grains, legumes, tea and berries supply plenty, so a diet with whole plant foods rarely falls short.
The ranking
Top 3 foods high in manganese
Per 100 g, with each food's share of the 2.3 mg daily value.
- 12.7
A realistic handful is about 30 g, not 100 g.
- 10.3
A realistic handful is about 30 g, not 100 g.
- 7.6
Realistically eaten by the spoonful, not the 100 g. A normal serving is closer to 10 to 15 g.
Quick tip
A handful of hazelnuts or pecans, or a bowl of oats, covers a day. Tea is a big hidden source.
This is just the top of the list
Which foods high in manganese would you actually eat?
A list of three is a start. In the izeeva app you get your full top 10, plus the one food high in manganese that fits your tastes, then reworks it into meals you'll actually crave. You can also look up the manganese in any ingredient you search, per 100 g.
Check any ingredient
Check any food's manganese
Search any ingredient and see its manganese per 100 g, straight from real food data.
In the izeeva app you can look up the manganese in any food you like, not just this list, with the exact amount per 100 g.