Manganese is a mineral used to help with osteoporosis, anemia and even some symptoms of PMS. It also helps our body to process cholesterol, protein, and carbohydrates. Manganese can also be topically applied to wounds for healing.
A deficiency of manganese includes diseases such as osteoporosis and arthritis.
Food sources of Manganese
| Food Name | Food Type | Serving Size | % DV (daily value) |
|---|---|---|---|
| Cloves | Plant | 2 tsp | 110 |
| Oats | Plant | 1/4 cup | 83 |
| Brown Rice | Plant | 1 cup | 77 |
| Spinach | Plant | 1 cup | 73 |
| Garbanzo Beans | Plant | 1 cup | 73 |
| Pineapple | Plant | 1 cup | 67 |
| Pumpkin Seeds | Plant | 1/4 cup | 64 |
| Tempeh | Plant | 4 oz | 63 |
| Rye | Plant | 1/3 cup | 63 |
| Soybeans | Plant | 1 cup | 62 |
| Tofu | Plant | 4 oz | 58 |
| Barley | Plant | 1/3 cup | 52 |
| Quinoa | Plant | 3/4 cup | 51 |
| Wheat | Plant | 1 cup | 48 |
| Walnuts | Plant | 1/4 cup | 44 |
| Sweet Potato | Plant | 1 cup | 43 |
| Lentils | Plant | 1 cup | 43 |
| Collard Greens | Plant | 1 cup | 42 |
| Lima Beans | Plant | 1 cup | 42 |
| Navy Beans | Plant | 1 cup | 42 |
| Cinnamon | Plant | 2 tsp | 40 |
| Sesame Seeds | Plant | 1/4 cup | 39 |
| Raspberries | Plant | 1 cup | 36 |
| Dried Peas | Plant | 1 cup | 34 |
| Pinto Beans | Plant | 1 cup | 33 |
| Kidney Beans | Plant | 1 cup | 33 |
| Black Beans | Plant | 1 cup | 33 |
| Black Pepper | Plant | 2 tsp | 32 |
| Beet Greens | Plant | 1 cup | 32 |
| Green Peas | Plant | 1 cup | 31 |
| Peanuts | Plant | 1/4 cup | 31 |
| Buckwheat | Plant | 1 cup | 30 |
| Sunflower Seeds | Plant | 1/4 cup | 30 |
| Cashews | Plant | 1/4 cup | 29 |
| Swiss Chard | Plant | 1 cup | 25 |
| Strawberries | Plant | 1 cup | 24 |
| Beets | Plant | 1 cup | 24 |
| Kale | Plant | 1 cup | 23 |
| Almonds | Plant | 1/4 cup | 23 |
| Blueberries | Plant | 1 cup | 22 |
| Turnip Greens | Plant | 1 cup | 21 |
| Millet | Plant | 1 cup | 20 |
| Mustard Greens | Plant | 1 cup | 17 |
| Summer Squash | Plant | 1 cup | 17 |
| Winter Squash | Plant | 1 cup | 17 |
| Potatoes | Plant | 1 cup | 17 |
| Green Beans | Plant | 1 cup | 16 |
| Cranberries | Plant | 1 cup | 16 |
| Turmeric | Plant | 2 tsp | 15 |
| Flaxseeds | Plant | 2 TBS | 15 |
| Brussels Sprouts | Plant | 1 cup | 15 |
| Cabbage | Plant | 1 cup | 14 |
| Onions | Plant | 1 cup | 14 |
| Banana | Plant | 1 medium | 14 |
| Sea Vegetables | Plant | 1 TBS | 13 |
| Garlic | Plant | 6 cloves | 13 |
| Broccoli | Plant | 1 cup | 13 |
| Asparagus | Plant | 1 cup | 12 |
| Leeks | Plant | 1 cup | 11 |
| Basil | Plant | 1/2 cup | 10 |
| Bok Choy | Plant | 1 cup | 10 |
| Tomatoes | Plant | 1 cup | 9 |
| Fennel | Plant | 1 cup | 7 |
| Cauliflower | Plant | 1 cup | 7 |
| Romaine Lettuce | Plant | 2 cups | 7 |
| Miso | Plant | 1 TBS | 7 |
| Carrots | Plant | 1 cup | 7 |
| Mushrooms, Shiitake | Plant | 1/2 cup | 7 |
| Cumin | Plant | 2 tsp | 6 |
| Eggplant | Plant | 1 cup | 5 |
| Mushrooms, Crimini | Plant | 1 cup | 4 |
| Celery | Plant | 1 cup | 4 |
| Bell Peppers | Plant | 1 cup | 4 |
| Oregano | Plant | 2 tsp | 4 |
| Mustard Seeds | Plant | 2 tsp | 4 |
| Chili Peppers | Plant | 2 tsp | 4 |
| Soy Sauce | Plant | 1 TBS | 4 |
| Peppermint | Plant | 2 TBS | 4 |
| Thyme | Plant | 2 TBS | 3 |
| Cucumber | Plant | 1 cup | 3 |
| Dill | Plant | 1/2 cup | 3 |
Supplemental sources of Manganese
