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20 Foods Super High In Manganese

What foods are high in manganese? Hazelnuts, blue mussels, sunflower seed kernels... Discover more in this interactive infographic.
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Manganese Foods

Cloves / spices, ground

Cloves
Manganese per 100g:
60.13 mg
total
4009% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
3165% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
2733% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
2614% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
2614% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
2614% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
2614% of AI(Adequate Intake) ?
for men, 70+ yrs
4009% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
3758% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
3758% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
3341% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
3341% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
3341% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
3341% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Manganese Foods

Ginger / spices, ground

Ginger
Manganese per 100g:
33.3 mg
total
2220% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
1753% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
1514% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
1448% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
1448% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
1448% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
1448% of AI(Adequate Intake) ?
for men, 70+ yrs
2220% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
2081% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
2081% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
1850% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
1850% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
1850% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
1850% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Manganese Foods

Saffron / spices

Saffron
Manganese per 100g:
28.41 mg
total
1894% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
1495% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
1291% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
1235% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
1235% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
1235% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
1235% of AI(Adequate Intake) ?
for men, 70+ yrs
1894% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
1776% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
1776% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
1578% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
1578% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
1578% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
1578% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Manganese Foods

Cinnamon / spices, ground

Cinnamon
Manganese per 100g:
17.47 mg
total
1165% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
919% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
794% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
760% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
760% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
760% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
760% of AI(Adequate Intake) ?
for men, 70+ yrs
1165% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
1092% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
1092% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
971% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
971% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
971% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
971% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Manganese Foods

Hazelnuts / blanched

Hazelnuts
Manganese per 100g:
12.65 mg
total
843% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
666% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
575% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
550% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
550% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
550% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
550% of AI(Adequate Intake) ?
for men, 70+ yrs
843% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
791% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
791% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
703% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
703% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
703% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
703% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Manganese Foods

Mussel, blue / cooked, moist heat

Mussel, blue
Manganese per 100g:
6.8 mg
total
453% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
358% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
309% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
296% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
296% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
296% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
296% of AI(Adequate Intake) ?
for men, 70+ yrs
453% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
425% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
425% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
378% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
378% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
378% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
378% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Manganese Foods

Pecans

Pecans
Manganese per 100g:
4.5 mg
total
300% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
237% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
205% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
196% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
196% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
196% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
196% of AI(Adequate Intake) ?
for men, 70+ yrs
300% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
281% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
281% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
250% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
250% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
250% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
250% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Manganese Foods

Pumpkin seeds / roasted

Pumpkin seeds
Manganese per 100g:
4.49 mg
total
299% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
236% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
204% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
195% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
195% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
195% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
195% of AI(Adequate Intake) ?
for men, 70+ yrs
299% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
281% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
281% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
249% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
249% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
249% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
249% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Manganese Foods

Walnuts, english

Walnuts, english
Manganese per 100g:
3.41 mg
total
227% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
179% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
155% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
148% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
148% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
148% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
148% of AI(Adequate Intake) ?
for men, 70+ yrs
227% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
213% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
213% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
189% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
189% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
189% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
189% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Manganese Foods

Chia seeds / dried

Chia seeds
Manganese per 100g:
2.72 mg
total
181% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
143% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
124% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
118% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
118% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
118% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
118% of AI(Adequate Intake) ?
for men, 70+ yrs
181% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
170% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
170% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
151% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
151% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
151% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
151% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Manganese Foods

Flaxseed

Flaxseed
Manganese per 100g:
2.48 mg
total
165% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
131% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
113% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
108% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
108% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
108% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
108% of AI(Adequate Intake) ?
for men, 70+ yrs
165% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
155% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
155% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
138% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
138% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
138% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
138% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Manganese Foods

Almonds

Almonds
Manganese per 100g:
2.18 mg
total
145% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
115% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
99% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
95% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
95% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
95% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
95% of AI(Adequate Intake) ?
for men, 70+ yrs
145% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
136% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
136% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
121% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
121% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
121% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
121% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Manganese Foods

Almond butter / plain

Almond butter
Manganese per 100g:
2.13 mg
total
142% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
112% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
97% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
93% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
93% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
93% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
93% of AI(Adequate Intake) ?
for men, 70+ yrs
142% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
133% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
133% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
118% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
118% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
118% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
118% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Manganese Foods

Sunflower seed kernels / oil roasted

Sunflower seed kernels
Manganese per 100g:
2.08 mg
total
139% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
109% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
95% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
90% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
90% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
90% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
90% of AI(Adequate Intake) ?
for men, 70+ yrs
139% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
130% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
130% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
116% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
116% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
116% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
116% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Manganese Foods

Tomatoes / sun dried

Tomatoes
Manganese per 100g:
1.85 mg
total
123% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
97% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
84% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
80% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
80% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
80% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
80% of AI(Adequate Intake) ?
for men, 70+ yrs
123% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
116% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
116% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
103% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
103% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
103% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
103% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Manganese Foods

Tofu / fried

Tofu
Manganese per 100g:
1.5 mg
total
100% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
79% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
68% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
65% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
65% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
65% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
65% of AI(Adequate Intake) ?
for men, 70+ yrs
100% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
94% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
94% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
83% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
83% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
83% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
83% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Manganese Foods

Coconut meat / raw

Coconut meat
Manganese per 100g:
1.5 mg
total
100% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
79% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
68% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
65% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
65% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
65% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
65% of AI(Adequate Intake) ?
for men, 70+ yrs
100% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
94% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
94% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
83% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
83% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
83% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
83% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Manganese Foods

Trout / cooked, dry heat

Trout
Manganese per 100g:
1.09 mg
total
73% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
57% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
50% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
47% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
47% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
47% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
47% of AI(Adequate Intake) ?
for men, 70+ yrs
73% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
68% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
68% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
61% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
61% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
61% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
61% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Manganese Foods

Chickpeas / boiled

Chickpeas
Manganese per 100g:
1.03 mg
total
69% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
54% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
47% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
45% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
45% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
45% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
45% of AI(Adequate Intake) ?
for men, 70+ yrs
69% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
64% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
64% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
57% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
57% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
57% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
57% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Manganese Foods

Spelt / cooked

Spelt
Manganese per 100g:
1.09 mg
total
73% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
57% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
50% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
47% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
47% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
47% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
47% of AI(Adequate Intake) ?
for men, 70+ yrs
73% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
68% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
68% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
61% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
61% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
61% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
61% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
/

Adequate Intake (AI)

The recommended average daily intake level based on observed or experimentally determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate; used when an RDA cannot be determined.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

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4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs