Manganese
mineral Unit: mg
Manganese is a trace mineral that functions as a cofactor for enzymes involved in bone formation, amino acid and carbohydrate metabolism, and antioxidant defense (as part of manganese superoxide dismutase). The adequate intake is 1.8–2.3 mg per day. Whole grains, legumes, nuts, and leafy vegetables are good sources; deficiency in healthy people is rare.
Reference Daily Intake · per 100g
USDA/NIH DRI · National Academies
Top 20 Foods by Manganese
See all 6578 foods →Reference Daily Intake
2.3 mg
= 100% RDA
| # | Food | per 100g | % RDA |
|---|---|---|---|
| 1 | Slim-Fast High Protein Whey Shake Mix Powder | 269.1 mg | 11700% |
| 2 | Unsweetened Instant Tea Powder | 133.0 mg | 5783% |
| 3 | Instant Decaffeinated Unsweetened Tea | 133.0 mg | 5783% |
| 4 | High Protein Nutritional Shake Mix Powder | 125.0 mg | 5435% |
| 5 | Mead Johnson PurAmino Toddler Powder | 124.0 mg | 5391% |
| 6 | Mead Johnson Enfamil Newborn Formula with ARA and DHA | 77.0 mg | 3348% |
| 7 | Ground Cloves | 60.1 mg | 2614% |
| 8 | Gerber Good Start 2 Soy Formula with Iron | 55.0 mg | 2391% |
| 9 | Abbott Nutrition Similac NeoSure Powder | 51.5 mg | 2239% |
| 10 | Ground Ginger | 33.3 mg | 1448% |
| 11 | Dried Chinese Jujube | 31.1 mg | 1351% |
| 12 | Instant Lemon Tea Unsweetened | 30.7 mg | 1333% |
| 13 | Decaffeinated Diet Lemon Instant Tea | 30.4 mg | 1320% |
| 14 | Instant Lemon Tea with Saccharin Powder | 30.4 mg | 1320% |
| 15 | Saffron | 28.4 mg | 1235% |
| 16 | Cardamom | 28.0 mg | 1217% |
| 17 | Toasted Wheat Germ | 20.0 mg | 868% |
| 18 | Ground Turmeric | 19.8 mg | 861% |
| 19 | Sun Country Kretschmer Wheat Germ | 19.1 mg | 830% |
| 20 | Ground Cinnamon | 17.5 mg | 759% |