Manganese is a trace mineral present in the body in only small amounts, yet it sits at the heart of several essential enzymes governing bone formation, energy metabolism and antioxidant protection. It is widely distributed in plant foods — wholegrains, nuts, leafy greens, legumes, tea and pineapple are all good sources — so dietary shortfalls are rare. Its standout role is as part of manganese superoxide dismutase, the antioxidant enzyme that shields the mitochondria, the cell’s power stations, from oxidative damage. Quietly indispensable, manganese rarely makes headlines but underpins healthy bones and metabolism.
What is Manganese?
Manganese is a trace mineral that plays a critical role in bone formation, energy and protein metabolism, and antioxidant defence. While many general diets overlook it, maintaining optimal levels of Manganese is frequently tracked by people working to optimize their Bone & antioxidant health.
Top Foods High in Manganese
A data-driven breakdown of the foods with the highest concentration of Manganese per 100 g.
| Food | Manganese | % DV |
|---|---|---|
| Turmeric | 19.8 mg | 860.9% |
| Chia Seeds | 7.56 mg | 328.6% |
| Hazelnuts | 6.06 mg | 263.4% |
| Pumpkin Seeds | 4.12 mg | 179.2% |
| Oats | 3.63 mg | 157.8% |
| Chickpeas | 3.58 mg | 155.7% |
| Mussels | 3.4 mg | 147.8% |
| Walnuts | 3 mg | 130.2% |
| Brown Rice | 2.84 mg | 123.5% |
| Sunflower Seeds | 2.63 mg | 114.3% |
| Sesame Seeds | 2.46 mg | 107% |
| Flaxseed | 2.4 mg | 104.6% |
| Pecans | 2.28 mg | 99.1% |
| Black Beans | 2.08 mg | 90.4% |
| Quinoa | 2.02 mg | 87.6% |
How Manganese Impacts Bone & antioxidant health
Research links diets rich in Manganese to changes in Bone & antioxidant health. Optimizing intake of these foods can support healthy Bone & antioxidant health levels via activating enzymes that build cartilage and bone and forming the core of manganese superoxide dismutase, which protects the mitochondria from oxidative damage.
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 22 June 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.
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