20 Foods High in Manganese: Bones, Antioxidants, Blood Sugar

Manganese is a trace mineral that functions as a cofactor for a small but critical set of enzymes with outsized biological importance. Its most significant role is as the metal center of manganese superoxide dismutase (MnSOD), the primary antioxidant enzyme protecting the interior of mitochondria from the oxidative stress generated by energy production itself. Without MnSOD, mitochondrial function degrades progressively under the free radical damage that aerobic metabolism produces. Manganese also activates arginase, the enzyme that processes nitrogen waste in the urea cycle; pyruvate carboxylase, which is essential for making new glucose during fasting; and glycosyltransferases involved in building the proteoglycans that form cartilage and bone matrix. The National Institutes of Health identifies manganese as essential for bone formation, carbohydrate and amino acid metabolism, immune function, and the normal activity of several antioxidant enzyme systems.

The adequate intake for manganese is 2.3 mg per day for adult men and 1.8 mg for adult women. Manganese deficiency is rare in humans eating a varied diet because it is widely distributed across plant foods, particularly whole grains, nuts, seeds, legumes, and leafy vegetables. Unlike many other trace minerals, plant foods are generally better manganese sources than animal products. Harvard T.H. Chan School of Public Health notes that the richest sources are whole grains, shellfish, nuts, seeds, legumes, and tea, with brown rice, oats, and leafy greens providing the most practical everyday contributions for most eating patterns.

An important caution: the tolerable upper intake level for manganese is 11 mg per day for adults. Excess manganese from dietary supplements or occupational inhalation exposure can accumulate in the brain and cause neurological symptoms resembling Parkinson’s disease. Food manganese at any reasonable dietary intake carries no such risk.

Jump to: Mussels | Hazelnuts | Oats | Brown Rice | Pineapple | Pecans | Tempeh | Pumpkin Seeds | Spinach | Chickpeas | Black Beans | Lentils | Quinoa | Tea | Sweet Potato | Almonds | Whole Wheat Bread | Kale | Pineapple Juice | Edamame | Summary Table | Tips | FAQ

20 Foods With the Highest Manganese Content

1. Mussels (Cooked): The Most Manganese-Dense Shellfish

A 3-ounce serving of cooked mussels provides approximately 5.8 mg of manganese, more than double the daily adequate intake for adult women, making them the single most manganese-dense seafood per serving. Mussels are also an excellent source of vitamin B12, iron, selenium, and omega-3 fatty acids, making them one of the most micronutrient-complete shellfish available.

The NIH Office of Dietary Supplements lists shellfish including mussels among the top manganese sources, noting that marine shellfish concentrate trace minerals from seawater at exceptional levels relative to their caloric content.

Best eaten: Steamed in white wine, garlic, and fresh herbs; served with crusty whole-grain bread to soak up the broth; discard any mussels that do not open during cooking.

Per 3 oz cooked.

2. Hazelnuts: The Most Manganese-Dense Common Nut

One ounce of dry-roasted hazelnuts provides approximately 1.7 mg of manganese, nearly the full daily adequate intake for adult women, alongside copper, vitamin E, and monounsaturated fats. Among common tree nuts, hazelnuts are the most manganese-rich per ounce, making them a practical everyday nut for manganese coverage.

Best eaten: As a snack, chopped over oatmeal and yogurt, blended into homemade nut butter, or incorporated into baked goods; store in a cool dark place.

Per 1 oz (28 g) dry-roasted.

3. Oats (Rolled, Cooked): The Best Everyday Grain Manganese Source

One cup of cooked rolled oats provides approximately 1.4 mg of manganese, more than three-quarters of the daily adequate intake for adult women. Oats are the richest manganese source among commonly consumed breakfast grains and one of the most practical everyday manganese contributors for people who eat oatmeal regularly.

Harvard T.H. Chan School of Public Health identifies whole grains including oats as primary everyday manganese sources, noting their role as reliable background contributors that accumulate meaningfully across daily consumption without requiring any deliberate dietary planning.

Best eaten: As overnight oats or stovetop porridge topped with hazelnuts or pumpkin seeds for a manganese-compounding breakfast; steel-cut oats provide a slightly lower glycemic response than rolled.

Per 1 cup cooked rolled oats.

4. Brown Rice (Cooked): A Whole Grain Manganese Staple

One cup of cooked brown rice provides approximately 1.8 mg of manganese, nearly the full daily adequate intake for adult women from a single grain serving. Brown rice is one of the most manganese-dense commonly consumed grains, with white rice providing dramatically less because the milling process removes the bran layer where manganese is concentrated.

For populations where rice is a dietary staple, the choice between brown and white rice has an outsized impact on daily manganese intake. Switching from white to brown rice is one of the most practical single dietary changes for improving manganese status alongside magnesium and fiber.

Best eaten: As a base for grain bowls, stir-fries, and side dishes; cooking in low-sodium broth adds flavor; always choose brown over white for meaningfully higher manganese content.

Per 1 cup cooked.

5. Pineapple (Fresh): The Most Manganese-Dense Common Fruit

One cup of fresh pineapple chunks provides approximately 1.5 mg of manganese, the highest manganese content of any commonly consumed fruit. Pineapple’s manganese is accompanied by bromelain, its unique anti-inflammatory enzyme, and vitamin C, creating a multi-functional fruit whose manganese supports the cartilage-building glycosyltransferases that maintain joint health.

Best eaten: Fresh as a snack, in fruit salads, blended into smoothies, or grilled briefly where natural sugars caramelize; fresh pineapple retains bromelain which is denatured in canned varieties.

Per 1 cup fresh chunks.

6. Pecans: A Manganese-Rich Tree Nut

One ounce of pecans provides approximately 1.3 mg of manganese alongside ellagic acid, gamma-tocopherol, and copper. Among common tree nuts, pecans are one of the most manganese-dense alongside hazelnuts, delivering this trace mineral in a practical snack or topping format.

Best eaten: As a snack, chopped over oatmeal and salads, or incorporated into grain bowls; store in the refrigerator to preserve their delicate polyunsaturated fats.

Per 1 oz (28 g).

7. Tempeh: A Fermented Soy Food With Outstanding Manganese

A 3-ounce serving of tempeh provides approximately 1.7 mg of manganese alongside 19 grams of complete plant protein, calcium, and iron. Tempeh’s combination of manganese and protein makes it particularly relevant for supporting the cartilage and bone matrix formation that manganese-dependent glycosyltransferases enable, providing both the structural mineral and the protein substrate for connective tissue health.

Best eaten: Sliced and pan-seared until golden, marinated in soy sauce and ginger, or crumbled into grain bowls as a protein base.

Per 3 oz (85 g).

8. Pumpkin Seeds: A Multi-Mineral Seed With Manganese

One ounce of roasted pumpkin seeds provides approximately 0.9 mg of manganese alongside magnesium, zinc, iron, phosphorus, and copper. Pumpkin seeds continue to appear throughout this series as one of the most consistently mineral-dense snack seeds, and their manganese adds to the antioxidant enzyme support provided by their zinc and copper content in complementary pathways.

Best eaten: As a snack, sprinkled on salads and soups, or stirred into oatmeal; choose unsalted roasted varieties.

Per 1 oz roasted, unsalted.

9. Spinach (Cooked): A Leafy Green With Strong Manganese

One cup of cooked spinach provides approximately 0.8 mg of manganese alongside folate, iron, magnesium, and vitamins C, K, and E. Dark leafy greens are one of the most consistent plant-based manganese categories, with spinach delivering this mineral alongside the broadest micronutrient profile of any commonly consumed leafy green.

Best eaten: Sauteed with garlic and olive oil, wilted into soups and pasta, or blended into smoothies; cooking concentrates manganese per cup as volume reduces.

Per 1 cup cooked.

10. Chickpeas: A Versatile Legume With Good Manganese

One cup of cooked chickpeas provides approximately 1.7 mg of manganese alongside 15 grams of protein, iron, folate, and B6. Chickpeas appear throughout this nutrient series as a reliable multi-mineral legume, and their manganese content is among the highest of any common legume, making them a particularly useful plant-based manganese source.

Best eaten: In curries, grain bowls, and salads; roasted with spices as a crunchy snack; blended into hummus.

Per 1 cup cooked.

11. Black Beans: A Kitchen Staple With Manganese

One cup of cooked black beans provides approximately 0.8 mg of manganese alongside 15 grams of protein, iron, folate, and fiber. Black beans are widely consumed in North American and Latin American cooking, making them a consistent everyday manganese contributor for households that eat them regularly.

Best eaten: In rice and bean bowls, tacos, soups, and burritos; canned black beans are convenient; rinse before use.

Per 1 cup cooked.

12. Lentils: A Quick-Cooking Legume With Manganese

One cup of cooked lentils provides approximately 1 mg of manganese alongside 18 grams of protein, folate, and iron. Lentils are one of the more manganese-rich legumes and the most practical for everyday use due to their quick cooking time without soaking.

Best eaten: In soups, dals, and curries; red lentils for pureed soups, green and brown for salads and grain bowls.

Per 1 cup cooked.

13. Quinoa (Cooked): A Complete Grain With Meaningful Manganese

One cup of cooked quinoa provides approximately 1.2 mg of manganese alongside complete protein, magnesium, iron, and fiber. Among grains, quinoa provides one of the more meaningful manganese contributions per cup and is particularly useful for gluten-free eaters who cannot rely on wheat-based whole grains for their grain manganese intake.

Best eaten: As a base for grain bowls, salads, and stir-fries; cook in low-sodium broth for added flavor.

Per 1 cup cooked.

14. Tea (Black or Green, Brewed): A Beverage Source of Manganese

One cup of brewed black or green tea provides approximately 0.5 to 0.8 mg of manganese from the tea leaves, which accumulate manganese from soil at higher concentrations than most other plants. For people who drink multiple cups of tea daily, it becomes a significant manganese contributor at the population level despite being overlooked as a mineral source.

The NIH Office of Dietary Supplements specifically identifies tea as one of the primary dietary sources of manganese in populations that drink it regularly, noting that two to three cups daily can contribute 1 to 2.5 mg of manganese to total intake.

Best eaten: As a daily beverage; one to three cups of green or black tea provide meaningful manganese alongside EGCG and flavonoid antioxidants; avoid excessive consumption as very high tea intake could theoretically contribute to excess manganese intake.

Per 1 cup (8 oz) brewed.

15. Sweet Potato (Baked): A Root Vegetable With Solid Manganese

One medium baked sweet potato provides approximately 0.6 mg of manganese alongside beta-carotene, potassium, B6, and fiber. Sweet potatoes appear consistently throughout this series as a nutritionally productive everyday vegetable, and their manganese adds to their broad micronutrient value.

Best eaten: Baked whole with skin on; mashed with butter or olive oil; cubed and roasted as a grain bowl base.

Per 1 medium baked (114 g).

16. Almonds: A Manganese-Containing Everyday Nut

One ounce of almonds provides approximately 0.6 mg of manganese alongside vitamin E, magnesium, and calcium. Almonds deliver a consistent manganese addition in a practical everyday snack format, compounding with their other trace mineral contributions.

Best eaten: As a daily snack, sliced over oatmeal and yogurt, or as almond butter on whole-grain toast.

Per 1 oz (28 g).

17. Whole Wheat Bread: An Everyday Grain Manganese Contributor

Two slices of whole wheat bread provide approximately 1 mg of manganese from the whole grain flour that retains the bran and germ where manganese is concentrated. For people who eat whole wheat bread daily, it is among the most consistent everyday manganese contributors alongside oats and brown rice.

Best eaten: As everyday sandwich bread and toast; choose 100% whole wheat with minimal added sugar for the highest manganese alongside fiber and B vitamins.

Per 2 slices.

18. Kale (Raw): A Leafy Green With Manganese

One cup of raw kale provides approximately 0.5 mg of manganese alongside vitamin K, vitamin C, beta-carotene, and calcium. Dark leafy greens as a category are consistent manganese contributors, and kale’s regular consumption as a salad base and smoothie ingredient provides a consistent background addition to total daily intake.

Best eaten: Massaged raw into salads with citrus dressing, blended into green smoothies, or lightly sauteed with garlic.

Per 1 cup raw chopped.

19. Pineapple Juice (Unsweetened): A Concentrated Manganese Beverage

One cup of unsweetened pineapple juice provides approximately 1.3 mg of manganese, concentrating the mineral from multiple servings of fruit into a single glass. While whole pineapple is nutritionally preferable for its fiber and bromelain, pineapple juice is a practical manganese beverage for people who want a fruit-based manganese contribution in liquid form.

Best eaten: As an occasional beverage; choose 100% unsweetened juice with no added sugars; consume in moderation due to concentrated sugar content.

Per 1 cup (240 ml) unsweetened.

20. Edamame: A Complete Plant Protein With Manganese

One cup of cooked edamame provides approximately 1 mg of manganese alongside complete plant protein, folate, magnesium, iron, and calcium. Edamame appears throughout this series as one of the most nutritionally complete plant proteins, and its manganese content reinforces its value as a mineral-rich everyday legume for plant-based eaters.

Best eaten: Steamed and lightly salted as a snack, tossed into grain bowls and stir-fries, or added to salads.

Per 1 cup cooked, shelled.

Summary: Top 20 Manganese Foods at a Glance

Tips for Getting the Most Manganese From Food

Eat whole grains rather than refined. Brown rice provides approximately 1.8 mg of manganese per cup while white rice provides less than 0.4 mg. The milling process removes the bran and germ where manganese is concentrated, making the whole grain choice the single most impactful manganese habit for people who eat grains regularly as a carbohydrate staple.

Plant foods generally outperform animal foods for manganese. Unlike most minerals where animal sources provide higher bioavailability and total content, manganese is more abundant in plant foods than in meat, poultry, and fish. Whole grains, legumes, nuts, seeds, and leafy vegetables are the dietary foundation of manganese adequacy across all eating patterns.

Include legumes daily for broad mineral coverage. Chickpeas, lentils, black beans, edamame, and tempeh all provide meaningful manganese alongside their protein, folate, and iron contributions. Making legumes a daily meal component simultaneously addresses manganese, folate, iron, and plant protein requirements through a single food category.

Tea is an underrecognized manganese source. Two to three cups of brewed black or green tea daily can contribute 1 to 2 mg of manganese to total intake, representing a significant fraction of the daily adequate intake from a beverage that most tea drinkers consume without considering its mineral content.

Do not exceed the tolerable upper intake level from supplements. While food manganese is safe at any dietary intake and has no established toxicity, manganese supplements above 11 mg per day can cause neurological effects with long-term use. High-dose manganese supplements are rarely necessary given the mineral’s wide distribution across plant foods, and supplementation beyond a standard multivitamin dose is not warranted without specific clinical indication.

Manganese and bone health. Manganese activates the glycosyltransferases that build proteoglycans for cartilage and bone matrix. Alongside calcium, phosphorus, vitamin K, and vitamin D, adequate manganese is a less-discussed but genuine contributor to bone density and joint integrity. For people with osteoporosis risk, ensuring adequate manganese through whole grains, nuts, and legumes alongside calcium and vitamin K is a comprehensive approach to bone health that addresses the full mineral matrix. Our 7-day osteoporosis meal plan shows how to combine these foods across a full week.

Frequently Asked Questions

What food has the most manganese?

Mussels lead the list, with about 5.8 mg of manganese in a 3-ounce cooked serving, more than double the daily adequate intake for adult women. Among everyday foods, oats, brown rice, tempeh, pineapple, and hazelnuts are the most practical high-manganese choices.

How much manganese do you need per day?

The adequate intake is 2.3 mg per day for adult men and 1.8 mg for adult women. The tolerable upper intake level from all sources is 11 mg per day for adults, and that ceiling is mainly a concern with supplements rather than food.

Can you get too much manganese from food?

It is very unlikely. Food sources carry no established toxicity at reasonable intakes, and the neurological problems linked to excess manganese come from supplements or occupational inhalation exposure. People with liver disease should check with their healthcare provider, because impaired liver function reduces the body’s ability to excrete manganese.

Is manganese deficiency common?

No. Deficiency is rare in people eating a varied diet, because manganese is widely distributed in whole grains, nuts, seeds, legumes, and leafy vegetables. Swapping refined grains for whole grains is the simplest way to keep your intake comfortably adequate.

What are the best vegetarian and vegan sources of manganese?

Plant foods are generally better manganese sources than animal foods. Oats, brown rice, tempeh, pumpkin seeds, chickpeas, lentils, spinach, and hazelnuts all contribute meaningful amounts, so a vegetarian or vegan diet built on whole grains and legumes rarely falls short.

The Bottom Line

Manganese is a trace mineral that most people on varied whole-food diets meet adequately, with plant foods providing the most reliable everyday sources rather than the animal proteins that dominate many other mineral lists. Mussels stand apart as an extraordinary single-serving source, while brown rice, oats, chickpeas, hazelnuts, tempeh, and pineapple provide the most practical everyday contributions across meals. The most impactful manganese habit for most people is the simple choice of whole grains over refined grains, which simultaneously improves manganese, magnesium, fiber, and B vitamin intake from the same daily staple foods.

Nutrition data sourced from the USDA FoodData Central database. Individual values may vary based on food preparation, soil mineral content, and growing conditions. This article is for informational purposes only and does not constitute medical advice. People with liver disease or conditions affecting manganese metabolism should consult a qualified healthcare provider, as impaired liver function reduces the body’s ability to excrete excess manganese.

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