Mineralsmg

Foods Rich in Manganese

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

IFCT · INDB · USDA · CoFID · Ciqual · AFCD

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	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan	269	>999%	USDA
2	Beverages, tea, instant, unsweetened, powder	133	>999%	USDA
3	Beverages, tea, instant, decaffeinated, unsweetened	133	>999%	USDA
4	Beverages, nutritional shake mix, high protein, powder	125	>999%	USDA
5	Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted	124	>999%	USDA
6	Gracilaria seaweeds (Gracilaria verrucosa), dried or dehydrated	104	>999%	Ciqual
7	Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder	77	>999%	USDA
8	Tea leaf	71	>999%	Ciqual
9	Cloves Lavang	62	>999%	IFCT
10	Spices, cloves, ground	60	>999%	USDA
11	Cloves	60	>999%	Ciqual
12	Infant formula, GERBER, GOOD START 2 SOY, with iron, powder	55	>999%	USDA
13	Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA	52	>999%	USDA
14	Green cardamom Elaychi	38	>999%	IFCT
15	Abalone, green lip, aquacultured, raw	34	>999%	AFCD
16	Spices, ginger, ground	33	>999%	USDA
17	Powder ginger	33	>999%	Ciqual
18	Jujube, Chinese, fresh, dried	31	>999%	USDA
19	Beverages, tea, instant, lemon, unsweetened	31	>999%	USDA
20	Beverages, tea, instant, decaffeinated, lemon, diet	30	>999%	USDA
21	Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder	30	>999%	USDA
22	Black cardamom Badi elaychi	30	>999%	IFCT
23	Soup, lentil, homemade	29	967%	CoFID
24	Saffron spices	28	947%	USDA
25	Saffron	28	947%	CoFID
26	Saffron	28	947%	Ciqual
27	Cardamom spices	28	933%	USDA
28	Ground ginger	28	933%	CoFID
29	Powder cardamom	28	933%	Ciqual
30	Sage, dried, ground	25	833%	CoFID

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.