Foods That are High in Manganese

Foods That are High in Manganese

Spread The Word

Foods That are High in Manganese 300x197 Foods That are High in Manganese

Manganese is a trace mineral responsible for activating the enzymes responsible for the utilization of various key nutrients in the body, such as biotin, thiamin, choline and ascorbic acid. It helps maintain reproductive health, production of sex hormones, facilitates carbohydrate and protein metabolism, and a catalyst in the synthesis of cholesterol and fatty acids. Deficiency in manganese includes nausea, vomiting, high blood sugar levels, loss of hair color, skin rashes, low cholesterol levels, excessive bone loss, hearing loss, compromised reproductive system functioning and dizziness. In order to optimize normal body functions, make sure to include these top 10 foods highest in manganese in your daily diet.


Spelt or hulled wheat contains about 2.12 mg of manganese in a 4 ounces serving. It is also a source of carbohydrates, protein, fat, vitamins and minerals. Although it has a significant amount of gluten in it, it is still used in baking. It is more available as flour and is widely available in some supermarkets. It is not advisable for people with celiac disease because of its high gluten content. You can also buy bread, biscuits, crackers, pretzels, and pasta made out of spelt flour.

Spices and Herbs

Spices and herbs are great for flavoring our dishes. The nutrients are more concentrated in dried forms of these herbs and spices. Ground cloves contain about 0.6 mg of manganese per teaspoon, while saffron has 0.3 mg of manganese per teaspoon. Other significant herbs and spices include ground ginger, cardamom, dry spearmint, cinnamon, bay leaf, parsley, turmeric, dried marjoram and dry coriander which contain about 0.05 mg of manganese per teaspoon. A combination of these aromatics in soups, stews, casseroles, dry rubs and pasta sauces will give you the daily required dose of manganese in your daily diet.


Hazelnuts are one of the foods highest in manganese which contains 3.5 mg per ounce. Other nuts with significant amounts of manganese include pine nuts, pecans, hickory nuts, walnuts, macadamia nuts and almonds. Nuts are great additions to muffins, cupcakes, energy bars, trail mixes, or even when eaten alone. You can also top your salads, puddings, smoothies and oats with chopped nuts for an even more delicious manganese treat.


Chocolates also contain a significant amount of manganese. Aside from its numerous health benefits, chocolates, especially unsweetened dark chocolate, contain 1.2 mg per square. Even cocoa powder can give you 3.3 mg per cup while milk chocolates with about 0.21 mg per bar. Not bad, huh?! Make sure to consume your chocolate in its simplest or purest form. Hot chocolate drinks, chocolate syrup over smoothies, waffles, and ice cream may still give you your daily dose of manganese. Just watch your calories!


Who does not love shellfish and seafood? Shellfish are perfect for pastas, bisques, chowder, soups, baked, grilled or steamed. Blue mussels will give you 5.8 mg of manganese per 3 ounces. Clams contain 0.01 mg per piece of clam, while pacific oysters contain 0.31 mg per piece of oyster. Shellfish are not just great when eaten plainly with just butter and pepper; they can also be added into paellas, risottos, and pastas. And don’t forget that seafood is an aphrodisiac, so eat more of these when you are out on a romantic evening with your spouse.


Tahini is made from ground, hulled sesame and flax seeds. These two seeds are good for the heart and a potent source for manganese. Tahini contains 0.41 mg of manganese per tablespoon serving. When eaten alone, dried sesame seeds and flax seeds contain 0.25 mg per tablespoon. Tahini is widely used in Middle-Eastern cuisines as base for sauces to serve as garnish or side dish, which includes lemon juice, garlic, salt and water. It is also great for breakfast becauseof its high caloric content, so you will have energy to use and burn throughout the day.


Edamame is roasted soybeans which are great for salads or as a snack. It provides you with 3.7 mg manganese per cup of this healthy snack food. While roasting the beans will give you more depth in flavor, freshly picked green soybeans are great when eaten raw. They are usually boiled, microwaved, steamed or blanched to retain the nutrients and wonderful flavors. A little sprinkling of salt and drizzling of olive oil is enough to enjoy these green bean pods and they go well with your meat dish.


Spinach is not just rich in vitamin A, C, and B, and potassium; it is also one of the best sources for manganese-rich foods. A cup of cooked spinach gives you about 1.68 mg of manganese, which is also best because oxalate content is lowered. While spinach can be added to your casseroles, soups, and pastas or as a salad, you will lower your risks of cancer while muscle functions are optimized, and blood pressure is normalized.


Pineapples, berries, grapes, and bananas contain a significant dose of manganese which is essential in your everyday meal. A cup of pineapple will give you 1.53 mg, most berries provide you 0.50-0.82 mg, grapes have 0.60 mg and a piece of banana will give you 0.32 mg. Fruits are also loaded with antioxidants,  vitamins, and minerals which are great for your overall well-being. Fruits can be eaten straight from the tree, or you can add it into salads, savory dishes, desserts, smoothies and shakes.


Pumpkin, squash and sunflower seeds are also great sources of manganese. Pumpkin seeds and squash seeds have 0.14 mg per ounce, and sunflower seeds have 0.59 mg per ounce. These seeds are great for snacking or add it into salads, trail mixes, energy bars, breads, and muffins.They are also excellent sources of iron, vitamins E, B1 and B6, selenium, magnesium, protein, copper and potassium.

The best way to get your daily dose of manganese from food sources is to combine the different foods listed above in your menu. Manganese is sometimes lost in food processing, so vary your cooking methods so you get the daily required minerals and vitamins.

Mike L. is author and editor at Sowest. Mike has produced and marketed innovative content for many blogs. Stay in touch with Mike on Sowest .

View my other posts