EXPLORE A NUTRIENT
Manganese, Mn
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
The element Mn is reported in mg; its amount does not identify a particular compound. [1] [2]
An identity reference, not the appearance of the food.
Description, source and attribution
Element Mn, atomic number 25. The graphic does not assign an oxidation state or compound to the food measurement.
Original Bitameans element graphic; symbol and atomic number from PubChem. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
195 foods with data 11 not reported, excluded from ranking
- Swiss chard
Chard, swiss, cooked, boiled, drained, without salt, exactly as identified by USDA.
0.334 mg - Beet
Beet, boiled and drained; added salt is not stated in the source description.
0.326 mg - Enriched pasta
Pasta, cooked, enriched, without added salt, exactly as identified by USDA.
0.322 mg - Arugula
Arugula, raw, exactly as identified by USDA.
0.321 mg - Mung beans
Mung beans, mature seeds, cooked, boiled, without salt, exactly as identified by USDA.
0.298 mg - Dates
Dates, medjool, exactly as identified by USDA.
0.296 mg - Okra
Okra, boiled, drained, without salt.
0.294 mg - Parsnip
Parsnips, cooked, boiled, drained, without salt, exactly as identified by USDA.
0.294 mg - Rice drink
Beverages, rice milk, unsweetened, exactly as identified by USDA.
0.282 mg - Wild rice
Wild rice, cooked, exactly as identified by USDA.
0.282 mg - Millet
Cooked millet; added salt/fat not specified in the source description.
0.272 mg - Cranberries
Cranberries, raw, exactly as identified by USDA.
0.267 mg
All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.
UNDERSTAND THE DATA
The nutrient, in context
How to read this ranking
This page compares Manganese, Mn (Manganese, Mn), in mg per 100 g of food.
Chemical forms and measurement methods remain separate. “Not reported” means a value is unavailable, not that the food contains zero. A food’s rank does not determine your individual needs or diagnose a deficiency.
This NIH fact sheet concerns this nutrient. Its recommended amounts describe daily intake for the stated population, not a 100 g food portion. Keep food and supplement exposure separate as the source specifies.
NIH · OFFICE OF DIETARY SUPPLEMENTS
Manganese: Fact Sheet for Consumers
Original text published by NIH, including intake tables by age and sex, cautions, and the population context the source states. Bitameans has not performed an independent medical review or adapted these recommendations to your personal circumstances.
What is manganese and what does it do?
Manganese is a mineral that your body needs to stay healthy. Your body uses manganese to make energy and protect your cells from damage. Your body also needs manganese for strong bones, reproduction, blood clotting, and a healthy immune system.
How much manganese do I need?
The amount of manganese you need depends on your age and sex. Average daily recommended amounts are listed below in milligrams (mg).
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 0.003 mg |
| Infants 7–12 months |
Identity and structure sources
- PubChem Periodic Table of Elements · Accessed 2026-09-13
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13