Top 50 Foods High in Manganese

Per 100 g • Unit: mg/100g

Manganese acts as a cofactor in metabolism and antioxidant enzymes (e.g., MnSOD).

#	Food (English)	Energy (kcal/100g)	Manganesemg/100g
1	Clam meat	71.0	82.5
2	Tea (beaded tea)	305	63.4
3	Tea (black tea)	294	49.8
4	Tea (brick tea)	206	46.5
5	Agusaka	189	38.6
6	River mussel	36.0	36.6
7	Gao Liang Ginger	169	36.0
8	Tea (green tea)	296	32.6
9	Sand kernel	208	23.0
10	Hazelnuts (fried)	594	18.5
11	Black sesame	531	17.9
12	Sesame (black)	531	17.9
13	Wheat germ powder	392	17.3
14	Tea (flower tea)	281	16.9
15	Hazelnuts (dried)	542	14.9
16	Tea (Tieguanyin Tea)	304	14.0
17	Chili (red tip, dry)	212	11.7
18	Bran	220	10.8
19	Cinnamon	231	10.8
20	Ginger (dried)	273	10.7
21	Pine nuts (raw)	640	10.3
22	Almonds (bitter)	640	10.3
23	Dried vegetables	141	9.33
24	Dried vegetables	141	9.33
25	Black wood ear	205	8.86
26	fungus	205	8.86
27	Cloud ears	205	8.86
28	Eel (eel shreds)	61.0	8.25
29	Eel (eel shreds)	61.0	8.25
30	Lotus seeds (dry)	344	8.23
31	Pecans (dried)	601	8.16
32	Tea (Grade A Longjing)	309	8.12
33	Dried clams	340	7.80
34	Clams meat	340	7.80
35	Clams	340	7.80
36	Qingzi	340	7.80
37	Qingzi	340	7.80
38	Lichen (water-soaked)	3.00	7.74
39	star anise	195	7.42
40	Large material	195	7.42
41	Large material	195	7.42
42	Pine nuts (fried)	619	7.40
43	Pine nut	698	6.01
44	White mushroom	242	5.96
45	Mouth mushroom	242	5.96
46	Winter mushrooms	211	5.47
47	Shiitake mushrooms (dried)	211	5.47
48	Fragrant mushroom	211	5.47
49	Bamboo shoots (black bamboo shoots, dried)	213	5.43
50	Mint	208	5.15

Note: Rankings are based on content per 100 g and only include foods with valid values.