What Does Manganese Do?

Manganese helps the body form connective tissue, bones, blood clotting factors, and sex hormones.

Manganese is Also Important for:

  • Fat and carbohydrate metabolism
  • Calcium absorption
  • Blood sugar regulation
  • Normal brain and nerve function

Signs of Deficiency:

  • Infertility
  • Bone malformation
  • Weakness
  • Seizures

Signs of Toxicity:

  • Neurological disorders (tremors / Parkinson’s disease)
  • Headaches
  • Muscle cramps
  • Fatigue
  • Poor cognitive performance

Vegan and vegetarian diets can include high amounts of manganese. Manganese toxicity resulting from foods alone has not been reported in humans, only those who took large amounts of supplements or drank water with high levels of manganese.

Despite the fact that overt manganese toxicity from food rarely occurs, iron deficiency has been shown to increase the risk of manganese accumulation in the brain. Iron deficiency can increase manganese intake and high manganese intakes can depress iron absorption.

How Much Do You Need?

Life Stage Amount
1-3 yrs 1.2 mg
4-8 yrs 1.5 mg
Girls 9-18 yrs 1.6 mg
Boys 9-18 yrs 1.9-2.2 mg
Women 19+ yrs 1.8 mg
Men 19+ yrs 2.3 mg

Source

Nutrition Guide: Manganese

Whole foods with the highest amounts of manganese…

  • All
  • Beans & Legumes
  • Eggs & Dairy
  • Fruits
  • Grains
  • Herbs & Spices
  • Nuts & Seeds
  • Poultry & Meats
  • Seafood
  • Vegetables
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Manganese: 1.9
Oats
Amount: .25 cup uncooked (39 g)
Manganese: 1.9
Brown Rice
Amount: 1 cup cooked (195 g)
Manganese: 1.76
Spinach
Amount: 1 cup (30g)
Manganese: 1.7
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Manganese: 1.7
Edamame
Amount: 1 cup (155 g)
Manganese: 1.6
Pineapple
Amount: 1 cup (165 g)
Manganese: 1.53
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Manganese: 1.47
Tempeh
Amount: 4 oz (113 g)
Manganese: 1.46
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Manganese: 1.44
Soybeans
Amount: 1 cup cooked (172 g)
Manganese: 1.42
Tofu
Amount: 4 oz (113 g)
Manganese: 1.34
Quinoa
Amount: 1 cup cooked
Manganese: 1.2
Barley
Amount: .33 cup dry (61.3 g)
Manganese: 1.19
Walnuts
Amount: .25 cup (30 g)
Manganese: 1.02
Sweet Potato
Amount: 1 cup (200 g)
Manganese: 0.99
Lentils
Amount: 1 cup cooked (198 g)
Manganese: 0.98
Collard Greens
Amount: 1 cup cooked (190 g)
Manganese: 0.97
Lima Beans
Amount: 1 cup (188 g) cooked
Manganese: 0.97
Navy Beans
Amount: 1 cup cooked (182 g)
Manganese: 0.96
Sesame Seeds
Amount: .25 cup dried (36 g)
Manganese: 0.89
Raspberries
Amount: 1 cup fresh (123 g)
Manganese: 0.82
Black Beans
Amount: 1 cup cooked
Manganese: 0.8
Split Peas
Amount: 1 cup cooked (196 g)
Manganese: 0.78
Pinto Beans
Amount: 1 cup (171 g)
Manganese: 0.77
Kidney Beans
Amount: 1 cup (177 g)
Manganese: 0.76
Green Peas
Amount: 1 cup (138 g)
Manganese: 0.72
Peanuts
Amount: .25 cup (36.5 g)
Manganese: 0.71
Sunflower Seeds
Amount: .25 cup (35 g)
Manganese: 0.68
Buckwheat
Amount: 1 cup cooked (168 g)
Manganese: 0.68
Cashews
Amount: .25 cup (40 g)
Manganese: 0.66
Chia Seeds
Amount: 2 tbs (28 g)
Manganese: 0.6
Swiss Chard
Amount: 1 cup cooked (175 g)
Manganese: 0.58
Strawberries
Amount: 1 cup (144 g)
Manganese: 0.56
Beets
Amount: 1 cup (170g)
Manganese: 0.55
Kale
Amount: 1 cup (130 g)
Manganese: 0.54
Almonds
Amount: .25 cup (23 g)
Manganese: 0.53
Blueberries
Amount: 1 cup (148 g)
Manganese: 0.5
Turnip Greens
Amount: 1 cup cooked (144 g)
Manganese: 0.49
Millet
Amount: 1 cup cooked (174 g)
Manganese: 0.47
Potatoes
Amount: 1 cup baked (173 g)
Manganese: 0.38
Summer Squash
Amount: 1 cup cooked (180 g)
Manganese: 0.38
Winter Squash
Amount: 1 cup cooked (205 g)
Manganese: 0.38
Mustard Greens
Amount: 1 cup cooked (140 g)
Manganese: 0.38
Green Beans
Amount: 1 cup (125 g)
Manganese: 0.36
Cranberries
Amount: 1 cup fresh (100 g)
Manganese: 0.36
Flaxseeds
Amount: 2 tbs ground (14 g)
Manganese: 0.35
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Manganese: 0.35
Cabbage
Amount: 1 cup (150 g)
Manganese: 0.33
Bananas
Amount: 1 medium (118 g)
Manganese: 0.32
Onions
Amount: 1 cup cooked (210 g)
Manganese: 0.32
Sea Vegetables
Amount: 1 tbs dried (5 g)
Manganese: 0.31
Broccoli
Amount: 1 cup (156 g)
Manganese: 0.3
Asparagus
Amount: 1 cup (180g)
Manganese: 0.28
Leeks
Amount: 1 cup cooked (104 g)
Manganese: 0.26
Basil
Amount: .5 cup (21 g)
Manganese: 0.24
Bok Choy
Amount: 1 cup cooked (170 g)
Manganese: 0.24
Avocados
Amount: 1 cup, sliced (146g)
Manganese: 0.21
Tomatoes
Amount: 1 cup (180 g)
Manganese: 0.21
Fennel
Amount: 1 cup raw (87 g)
Manganese: 0.17
Cauliflower
Amount: 1 cup (124 g)
Manganese: 0.16
Romaine Lettuce
Amount: 2 cups (94 g)
Manganese: 0.15
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Manganese: 0.15
Miso
Amount: 1 tbs (17 g)
Manganese: 0.15
Corn, Yellow
Amount: 1 cooked (77 g)
Manganese: 0.13
Eggplant
Amount: 1 cup cooked (99 g)
Manganese: 0.11
Papaya
Amount: 1 medium (276 g)
Manganese: 0.11
Grapes
Amount: 1 cup (151 g)
Manganese: 0.11
Bell Peppers
Amount: 1 cup (92 g)
Manganese: 0.1
Mushrooms, Crimini
Amount: 1 cup (72 g)
Manganese: 0.1
Celery
Amount: 1 cup raw (101 g)
Manganese: 0.1
Pears
Amount: 1 medium (178 g)
Manganese: 0.09
Cucumber
Amount: 1 cup raw (104 g)
Manganese: 0.08
Carrots
Amount: 1 cup (122 g)
Manganese: 0.07
Cantaloupe
Amount: 1 cup (160 g)
Manganese: 0.07
Kiwifruit
Amount: 1 2" fresh (69 g)
Manganese: 0.07
Apple
Amount: 1 Medium (182 g)
Manganese: 0.06
Watermelon
Amount: 1 cup (152 g)
Manganese: 0.06
Figs
Amount: 1 medium fresh (50 g)
Manganese: 0.06
Shrimp
Amount: 4 oz (113 g) lg steamed
Manganese: 0.06
Parsley
Amount: .5 cup (30.4 g)
Manganese: 0.05
Oranges
Amount: 1 medium (131 g)
Manganese: 0.03
Apricots
Amount: 1 whole (35 g)
Manganese: 0.03
Olives, Black
Amount: 1 cup (134 g)
Manganese: 0.03
Plums & Prunes
Amount: 1 fresh (66 g)
Manganese: 0.03
Cilantro
Amount: .5 cup (8 g)
Manganese: 0.03
Scallops
Amount: 4 oz (113 g) steamed
Manganese: 0.03
Grapefruit
Amount: .5 medium (128 g)
Manganese: 0.02
Salmon
Amount: 4 oz (113 g) wild, broiled
Manganese: 0.02
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Manganese: 0.02
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Manganese: 0.02
Lemons & Limes
Amount: .25 cup (61 g)
Manganese: 0.01
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Manganese: 0.01
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Manganese: 0.01
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Manganese: 0.01
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Manganese: 0.01
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Manganese: 0.01
Arugula
Amount: .5 cup (10 g)
Manganese: 0
Mangos
Amount: 1 cup (165 g)
Manganese: 0
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Manganese: 0
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Manganese: 0