foods high in manganese


Manganese is another important mineral needed by the body in small amounts. This mineral plays a role in the normal functioning of the brain, nervous system and body’s enzyme systems. [1]

Plant sources have much higher manganese concentrations than animal sources.[4]

However, it is believed that manganese in drinking water and supplements might be more bioavailable than in dietary manganese. [3]

  • Infants and children tend to absorb more manganese than adults which is around 1-5% of total intake. [1]
  • Also, women absorb dietary manganese more effectively than men. [1]
  • Furthermore, absorption decreases significantly as intake increases. [3]
  • Manganese is absorbed in the small intestine. [1]
  • On average, the human body contains 10 to 20 mg of manganese, of which 25% to 40% is in the bones. [1]
  • The rest is stored in the liver, brain, pancreas and kidneys. [1]
  • Most of the mineral is excreted through bile, almost 90%, and a very small amount is excreted through urine. [1]

Body Functions

Recommended Daily Intake

how much manganese is recommended daily

Deficiency Symptoms

Manganese Food Sources

foods high in manganese

Excessive Intake/ Toxicity Side Effects

Groups At Risk of Manganese Deficiency


Manganese Interaction With Other Nutrients

  • Iron Iron intakes are inversely associated with manganese absorption. [1]
  • Calcium and Phytate – Both these minerals can reduce manganese absorption [3,4]
  • MagnesiumMagnesium supplements can possibly decrease bioavailability in healthy adults, either by decreasing absorption or increasing excretion. [4]

Nutrient Profiles For Food Groups

Fruits ( i )

Raw or frozen – 0.29 mg
Canned – 0.41 mg
Dried – 0.4 mg
Juice – 0.41 mg

Legumes ( i )

Flour – 2.78 mg
Dry – 1.87 mg
Raw – 1.25 mg
Cooked – 0.52 mg
Canned – 0.39 mg

Nuts & Seeds ( i )

Nuts – 2.40 mg
Seeds – 2.20 mg

Veggies ( i )

Dried – 0.59 mg
Raw or Frozen – 0.38 mg
Cooked – 0.40 mg
Canned – 0.36 mg

Cereal grains & Flour ( i )

Flour – 1.69 mg
Raw grains – 2.67 mg
Cooked – 0.71 mg

Oils ( i )

Industrial oil (hydrogentated) 0.00%
Cooking oils 0.13%
Other edible oils 0.16%


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