What foods contain manganese?

Answer 1

Manganese is required by the body for proper enzyme functioning, nutrient absorption, wound healing, and bone development. Manganese deficiency is rare and can been seen expressed in poor bone health, joint pain, and fertility problems. Manganese toxicity from food sources is also rare, but can adversely affect the neurological system. The current RDA for Manganese is 2mg, below is list of manganese rich foods.

#1: Spices and Herbs (Cloves and Saffron)

Dried spices and herbs are packed with the vitamins and minerals we need. Ground cloves provide the most manganese with 30mg (1502% RDA) per 100 gram serving, or 2.1mg (105% RDA) per tablespoon, 0.6mg (30% RDA) per teaspoon. Saffron provides half as much with 0.3mg (14% RDA) per teaspoon, and is followed by cardamom, ground ginger, cinnamon, dry spearmint, parsley, bay leaf, tarragon, turmeric, dry coriander, and finally dried marjoram which provides 0.05mg (3% RDA) per teaspoon.

#2: Wheat Germ and Bran (Rice Bran, Oat Bran)

Rice, Wheat, and Oat bran are great additions to breads and breakfast cereals like oats, rye, and buckwheat. Toasted wheat germ (not bran) contains the most manganese with 20mg (998% RDA) per 100 gram serving, which is 22.6mg (1128% RDA) per cup, and 1.41mg (70% RDA) per tablespoon. Wheat bran provides 6.7mg (334% RDA) per cup, rice bran provides 16.8mg (838% RDA) per cup, and oat bran provides 2.1mg (106% RDA) of manganese per cup.

#3: Nuts (Hazelnuts, Pine Nuts, Pecans)

Nuts are a great source of manganese, hazelnuts (or filberts) provide the most manganese with 12.7mg (633% RDA) per 100 gram serving, or 3.5mg (177% RDA) per ounce. Pine nuts provide 2.5mg (123% RDA) per ounce (~167 kernels), and pecans provide 1.3mg (63% RDA) of manganese per ounce (~19 pieces). Other nuts high in manganese in descending order include: hickory nuts, english walnuts, macadamias, and finally almonds with 0.73mg (37% RDA) per ounce (~22 pieces).

#4: Mussels, Oysters, and Clams

Shellfish are often prepared steamed or served in a chowder/soup/bisque. Steamed blue mussels provide the most manganese with 6.8mg (340% RDA) per 100 gram serving, or 5.8mg (289% RDA) per 3 ounces. Pacific oysters provide 1mg (52% RDA) of magnesium per 3 ounces, 0.31mg (15% RDA) per oyster. Clams provide 0.9mg (43% RDA) per 3 ounce serving, 0.01mg (5% RDA) per clam.

#5: Cocoa Powder and Dark Chocolate

Chocolate is showing more and more health benefits and Dark Chocolate is coming into vogue. Unsweetened Baking Chocolate provides 4.2mg (208% RDA) of manganese per 100g serving, 1.2mg (60% RDA) per square. Cocoa powder will provide 3.8mg (192% RDA) per 100g serving or 3.3mg (165% RDA) per cup. Most milk chocolates provide around 0.5mg (24% RDA) per 100g serving or 0.21mg (10%RDA) per bar.

#6: Roasted Pumpkin and Squash Seeds

A popular food in the Middle East and East Asia pumpkin and squash seeds contain 0.5mg (25% RDA) of manganese per 100g serving, 0.32mg (16% RDA) per cup, and 0.14mg (10% RDA) per ounce (85 seeds). If you can't find these in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores. Alternatively, you can also buy them online or make your own.

#7: Flax, Sesame Seeds, and Sesame Butter (Tahini)

Flax and Sesame seeds are a great source of heart healthy oils and also provide a good source of manganese. Sesame Butter (Tahini) provides 2.54mg (211% RDA) per 100 gram serving, or 0.41mg (20% RDA) per tablespoon. Dried sesame seeds and flax seeds provide 2.5mg (123% RDA) per 100 gram serving, or 0.25mg (12% RDA) per tablespoon.

#8: Chili Powder

Chili powder makes a great addition to almost any soup or stew. Chili powder provides 2.2mg (108% RDA) per 100 gram serving, 0.17mg (9% RDA) per tablespoon, and 0.07mg (3% RDA) per teaspoon.

#9: Roasted Soybeans (Edamame)

Great as a snack or as an addition to salads, roasted soybeans (known as Edamame) are also a great source of manganese. Edamame provides 2.2mg (108% RDA) of manganese per 100 gram serving, or 3.7mg (186% RDA) per cup.

#10: Sunflower Seeds

Sunflower seeds are great as a snack or as an addition to salads, they are also a great source of vitamin E, iron, vitamin B1 (thiamin), B6, protein, magnesium, selenium, potassium, and copper. Sunflower seeds provide 2.11mg (106% RDA) of manganese per 100 gram serving, that is 2.7mg (135% RDA) per cup hulled, and 0.59mg (30% RDA) per ounce.

Answer 2

Beans, nuts, wheat germ, pineapple, leafy vegetables and beets are good sources of manganese.