Manganese
A trace mineral for metabolism and bone.
What is Manganese?
Manganese is a trace mineral that activates enzymes involved in metabolism, bone formation, blood clotting and antioxidant defense. The body needs only a small amount, readily supplied by plant foods.
Health benefits of Manganese
- Activates enzymes for energy and nutrient metabolism
- Contributes to bone formation
- Part of a key antioxidant enzyme
- Supports wound healing
Top food sources of Manganese
See full rankingWhole grains, nuts, leafy greens, tea, legumes and pineapple. Values shown per 100 g.
Tea, instant, unsweetened, powder, decaffeinated
133 mg 5783% DV
Tea, instant, unsweetened, powder
133 mg 5783% DV
Spices, cloves, ground
60 mg 2614% DV
Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA (formerly ROSS)
51 mg 2239% DV
Spices, ginger, ground
33 mg 1448% DV
Tea, instant, unsweetened, lemon-flavored, powder
31 mg 1333% DV
Tea, instant, sweetened with sodium saccharin, lemon-flavored, powder
30 mg 1320% DV
Tea, instant, sweetened with sodium saccharin, lemon-flavored, powder, decaffeinated
30 mg 1320% DV
Spices, saffron
28 mg 1235% DV
Spices, cardamom
28 mg 1217% DV
Cereals ready-to-eat, wheat germ, toasted, plain
20 mg 868% DV
Cereals ready-to-eat, QUAKER, KRETSCHMER Wheat Germ, Regular
19 mg 830% DV
How much Manganese do you need?
The FDA Daily Value is 2.3 mg, comfortably met from whole-plant foods.
Manganese deficiency
Deficiency is very rare in humans.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Manganese do?
Manganese is a trace mineral that activates enzymes involved in metabolism, bone formation, blood clotting and antioxidant defense. The body needs only a small amount, readily supplied by plant foods.
How much Manganese do I need per day?
The FDA Daily Value is 2.3 mg, comfortably met from whole-plant foods.
Which foods are highest in Manganese?
Per 100 g, some of the richest sources are Tea, instant, unsweetened, powder, decaffeinated, Tea, instant, unsweetened, powder, Spices, cloves, ground, Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA (formerly ROSS), Spices, ginger, ground.
What happens if I don't get enough Manganese?
Deficiency is very rare in humans.