Mineralsmg

Foods Rich in Manganese

Discover the best food sources of Manganese, ranked by amount per 100g.

IFCT 2017 (India) + INDB + USDA FoodData Central

Daily Requirement (RDA)

mg/day

Adult Male

mg/day

Adult Female

1.5

mg/day

Child (4–9 yrs)

Source: IOM 2006

Ranked by mg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	mg/100g	% DV	DB
1	Unilever beverages	269	>999%	USDA
2	Tea beverages	133	>999%	USDA
3	Tea beverages	133	>999%	USDA
4	Nutritional shake mix beverages	125	>999%	USDA
5	Mead johnson toddler drink	124	>999%	USDA
6	Mead johnson infant formula	77	>999%	USDA
7	Cloves Lavang	62	>999%	IFCT
8	Cloves spices	60	>999%	USDA
9	Gerber infant formula	55	>999%	USDA
10	Abbott nutrition infant formula	52	>999%	USDA
11	Green cardamom Elaychi	38	>999%	IFCT
12	Ginger spices	33	>999%	USDA
13	Chinese jujube	31	>999%	USDA
14	Tea beverages	31	>999%	USDA
15	Tea beverages	30	>999%	USDA
16	Tea beverages	30	>999%	USDA
17	Black cardamom Badi elaychi	30	>999%	IFCT
18	Saffron spices	28	947%	USDA
19	Cardamom spices	28	933%	USDA
20	Wheat germ cereals ready-to-eat	20	667%	USDA
21	Turmeric spices	20	660%	USDA
22	Sun country cereals ready-to-eat क्रेचमर गेहूँ के जर्म	19	637%	USDA
23	Cinnamon spices	18	583%	USDA
24	Sun country cereals ready-to-eat	17	580%	USDA
25	Sun country cereals ready-to-eat	16	530%	USDA
26	Pumpkin pie spice spices	16	527%	USDA
27	Chocolate drink beverages	15	493%	USDA
28	Garam masala	14	478%	INDB
29	Crude rice bran	14	473%	USDA
30	Crude wheat germ	13	443%	USDA

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

How much Manganese do I need daily?▼

The recommended daily allowance (RDA) for Manganese is 3mg/day for adult men and 3mg/day for adult women, based on ICMR 2020 guidelines for India.