What's the best source of manganese?

November 25, 2025 •

4 min read

Manganese is a trace mineral vital for numerous bodily functions, including metabolism, bone health, and antioxidant defense. But what's the best source of manganese to ensure you are getting enough of this essential nutrient? While shellfish offers some of the highest concentrations per serving, a diverse range of plant-based foods, including nuts, grains, and leafy greens, are also excellent contributors to your daily intake.

Quick Summary

This article explores the highest dietary sources of manganese, highlighting both plant and animal-based options. It compares the manganese content of different foods to identify the most potent sources and provides practical tips for incorporating them into your diet for optimal health benefits.

Key Points

Mussels are extremely potent: A 3-ounce serving of cooked blue mussels contains over 250% of the daily value for manganese.
Nuts and seeds are excellent plant-based sources: Hazelnuts, pine nuts, and pecans are among the richest sources of manganese from plant foods.
Whole grains are key contributors: Brown rice and oatmeal are significant dietary sources of manganese, especially in Western diets.
Certain fruits and vegetables are valuable: Pineapple and leafy greens like spinach and kale add to your daily manganese intake.
Absorption can be affected by other compounds: Phytates in grains and oxalates in leafy greens can slightly inhibit manganese absorption.
The best source is a varied diet: A diverse intake from multiple food groups is the safest and most effective way to maintain healthy manganese levels.

Top Contenders for the Best Source of Manganese

There is no single "best" source of manganese, as the richest options vary depending on dietary preferences and bioavailability. Shellfish, nuts, and certain seeds are among the most potent, but whole grains, legumes, and specific fruits and vegetables are also significant contributors to the average diet. Understanding the various high-manganese foods allows for a more flexible and balanced dietary approach.

Mollusks and Shellfish

Shellfish, particularly mussels, clams, and oysters, are exceptionally rich sources of manganese. For example, a 3-ounce serving of cooked blue mussels can provide over 250% of the daily value. These foods offer a concentrated dose, making them a top choice for those who include seafood in their diet. Their high mineral content is a major reason they are often highlighted in nutritional discussions.

Nuts and Seeds

For those seeking plant-based alternatives, nuts and seeds are stellar options. Hazelnuts and pecans stand out, with just one ounce providing a significant portion of the daily requirement. Other excellent choices include pecans, peanuts, and various seeds like pumpkin and sesame seeds.

Hazelnuts: A single ounce can provide a large percentage of your daily manganese need.
Pine Nuts: These are exceptionally high in manganese, though less commonly consumed.
Pumpkin Seeds and Sesame Seeds: Great additions to salads or baked goods for a manganese boost.

Whole Grains

Whole grains are a staple source of manganese for many people. Brown rice contains significantly more manganese than its white counterpart. Other whole grains like oatmeal and whole-wheat bread are also valuable sources.

Brown Rice: A simple and accessible way to increase manganese intake with meals.
Oatmeal: A half-cup serving of cooked oatmeal is a healthy breakfast that also provides a good amount of this mineral.

Fruits and Vegetables

Certain fruits and vegetables offer a healthy dose of manganese. Pineapple is particularly noteworthy, with half a cup of raw chunks containing a decent amount. Leafy greens like spinach and kale are also good sources, especially when cooked.

Pineapple: A tropical fruit that is both delicious and high in manganese.
Spinach: A nutrient-dense vegetable that contributes to manganese intake.
Sweet Potatoes: A versatile vegetable that offers a solid manganese boost.

Comparison of Manganese-Rich Foods


Food (Serving Size)	Manganese Content (mg)	Percentage of Daily Value*	Bioavailability Concerns
Mussels (3 oz, cooked)	5.8	>250%	Generally high, but varies by preparation.
Hazelnuts (1 oz, dry roasted)	1.6	70%	High; phytates can slightly inhibit absorption.
Brown Rice (½ cup, cooked)	1.1	48%	Moderate; phytates can slightly inhibit absorption.
Chickpeas (½ cup, cooked)	0.9	39%	Moderate; phytates can slightly inhibit absorption.
Spinach (½ cup, boiled)	0.8	35%	Moderate; oxalates can slightly inhibit absorption.
Pineapple (½ cup, raw chunks)	0.8	35%	High.
Black Tea (1 cup, brewed)	0.5	22%	Moderate; tannins can inhibit absorption.

*Note: Daily Value is based on 2.3 mg for men and 1.8 mg for women aged 19+.

Factors Affecting Manganese Absorption

While selecting the best sources, it is also important to consider factors that affect absorption. The bioavailability of manganese can be influenced by other compounds present in food. For instance, phytates found in whole grains and legumes, and oxalates in leafy greens, can slightly inhibit manganese absorption. Similarly, tannins in tea can affect bioavailability. The presence of other minerals, like iron, can also impact absorption, as the two minerals compete for the same transporters in the intestine. Despite these factors, consuming a varied and balanced diet rich in manganese-containing foods is generally sufficient to meet the body's needs.

The Importance of Variety

While a single food might contain the highest concentration of manganese per serving, the overall intake from a varied diet is what truly matters. Most people in Western diets get their manganese primarily from a combination of vegetables, whole grains, and tea. A diverse intake from multiple sources helps ensure consistent and adequate levels. For example, vegetarians often consume higher amounts of manganese due to their diet's reliance on plants. Toxicity from dietary intake alone is extremely rare, but it is a concern with high-dose supplements. Therefore, focusing on a food-first approach is the safest and most effective strategy.

Conclusion: The Best Source is a Balanced Diet

Determining the absolute "best" source of manganese depends on individual dietary habits and preferences. Shellfish like mussels offer the most concentrated dose per serving, making them a powerful choice for those who consume seafood. However, for a more widespread dietary approach, a variety of whole grains, nuts, seeds, legumes, fruits, and vegetables provides a consistent and abundant supply. Factors like phytates and oxalates can influence absorption, but a balanced intake from diverse sources is highly effective for maintaining healthy manganese levels. Ultimately, the best strategy is to incorporate a mix of manganese-rich foods into your daily meals rather than relying on a single food item.

Healthline provides an overview of manganese deficiency symptoms for further reading.

Frequently Asked Questions

Cooked blue mussels are one of the most concentrated sources of manganese, with a 3-ounce serving providing over 250% of the daily value.

Yes, vegetarian sources like nuts (hazelnuts, pecans), seeds (pumpkin, sesame), whole grains (brown rice, oats), legumes (chickpeas, lentils), and leafy greens (spinach, kale) are excellent sources of manganese.

Yes, tannins in tea can inhibit manganese absorption. While black tea does contain manganese, it's not considered as bioavailable as sources without absorption inhibitors.

Manganese toxicity from food alone is extremely rare. Toxicity is more commonly associated with industrial inhalation or excessive supplement use, not with a standard diet.

The Adequate Intake (AI) for adult men is 2.3 mg per day, and for adult women, it's 1.8 mg per day. The Tolerable Upper Intake Level (UL) is 11 mg per day for adults.

Some cooking methods can alter nutrient content. However, boiling spinach, for example, can concentrate its manganese levels. The primary concern is not loss during cooking, but rather compounds that can inhibit absorption.

Manganese deficiency is rare, and most people can obtain adequate amounts through a balanced diet. Supplements are generally not necessary unless recommended by a healthcare provider for specific medical reasons.