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Foods high in manganese
The 25 foods in this USDA reference database with the most manganese per 100 g, with the share of the adult Daily Value (2.3 mg) each one delivers. Reference data — not medical advice.
| Food | Manganese per 100 g | %DV |
|---|---|---|
| Decaffeinated instant tea | 133 mg | 5783% |
| Instant tea powder | 133 mg | 5783% |
| Chinese jujube, dried | 31.1 mg | 1351% |
| Lemon instant tea | 30.7 mg | 1333% |
| Wheat germ, toasted, plain | 20 mg | 868% |
| Kretschmer wheat germ | 19.1 mg | 830% |
| Kretschmer toasted wheat bran | 17.4 mg | 756% |
| Kretschmer honey crunch wheat germ | 15.9 mg | 690% |
| Chocolate milk and soy drink | 14.8 mg | 642% |
| Rice bran | 14.2 mg | 618% |
| Wheat germ | 13.3 mg | 578% |
| Hazelnut, blanched | 12.7 mg | 550% |
| Wheat bran | 11.5 mg | 500% |
| Mango, dried | 10 mg | 435% |
| Teff, raw | 9.2 mg | 402% |
| Pine nut, dried | 8.8 mg | 383% |
| Hulled hemp seed | 7.6 mg | 330% |
| Blue mussel, cooked | 6.8 mg | 296% |
| Fireweed leaves | 6.7 mg | 291% |
| Butternut, dried | 6.6 mg | 285% |
| Hazelnut | 6.2 mg | 269% |
| Brown rice and buckwheat rice cake | 6.2 mg | 269% |
| Beef tripe, cooked | 6.1 mg | 264% |
| Dark rye flour | 6.1 mg | 263% |
| Canadian cultivated emi-tsunomata seaweed, dry | 5.9 mg | 256% |
Ranked by amount per 100 g, excluding spices and industrial items (drink powders, baking aids, feed meals) that would distort the comparison. Cooking and serving size change what you actually eat, and a varied diet matters more than any single nutrient.
Frequently asked questions
Which food has the most manganese per 100 g?
Decaffeinated instant tea tops this database with 133 mg per 100 g — 5783% of the adult Daily Value. The ranking is per 100 g, which is not the same as a serving.
How much manganese do I need per day?
The Daily Value for Manganese is 2.3 mg for adults (FDA reference). Your own needs can differ by age, sex and health — this page shows reference data, not a recommendation.
Should I eat more of the top foods on this list?
These rankings compare amounts per 100 g, not meals. A varied diet matters more than any single food or nutrient, and amounts above what you need are not automatically better. Before taking supplements, talk to a healthcare professional.
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