It is an antioxidant nutrient important in the blood breakdown of amino acids and the production of energy. It is necessary for the metabolism of vitamin B1 and vitamin E. Manganese also activates various enzymes which are important for proper digestion and utilization of foods and is a catalyst in the breakdown of fats and cholesterol. It is necessary for normal skeletal development and maintains sex hormone production.



Good sources of Manganese are:
nuts
avocados
eggs
brown rice
spices
whole grains


We have sorted our nutrition database by foods high in manganese. So you can easily see how much Maganese is contained in different foods. You can also search through our database using the search box below or browse the Manganese content by food category.

Search for Manganese content in Food

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Manganese content by food category:

Baby Foods    Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy and Egg Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups, Sauces, and Gravies    Spices and Herbs
Sweets    Vegetables

Deficiency of Manganese may cause:
paralysis
convulsions
dizziness
ataxia
loss of hearing
digestive problems
blindness and deafness in infants

For further information on nutrients RDA see our complete list for recommended dietary allowance.

Nutrition Facts

calories, fat, carbohydrate, high protein foods, high fiber foods, low carb foods, calcium, iron, magnesium, chromium, phosphorus, chloride, potassium, sodium, fluoride, iodine, zinc, copper, manganese, selenium, vitamins and minerals, vitamin A, vitamin E, vitamin D, vitamin C, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, biotin (vitamin B7), Folic Acid (vitamin B9), vitamin B12, vitamin B13, vitamin B15, vitamin B17, vitamin K, folic acid, tryptophan, threonine, isoleucine, leucine, lysine, methionine, cysteine, phenylalanine, tyrosine, valine, arginine, histidine, alanine, aspartic acid, glutamic acid, glycine, proline, serine, cholesterol, essential fatty acids, trans fat, saturated fat, recommended daily allowance