Manganese is a trace mineral found in wholegrains, nuts, tea, beans and green vegetables. This page sets out what may be said about manganese under the authorised UK wording and which foods carry the most of it per 100 g.
Manganese is a trace mineral found in wholegrains, nuts, tea, beans and green vegetables.
The reference intake used on UK labels (the NRV) is 2 mg a day. A food is a source of manganese when 100 g carries at least 15 % of that (0.3 mg) and high in manganese at 30 % (0.6 mg). Those are the thresholds every food page here uses.
What Manganese does in the body.
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
That is the authorised wording, and it is credited to the nutrient itself. Nothing on this page goes beyond it.
How much counts as a source.
The Nutrient Reference Value for manganese on UK labels is 2 mg a day. A food counts as a source of manganese at 15 % of that per 100 g (0.3 mg) and as high in manganese at 30 % (0.6 mg); drinks use half those percentages per 100 ml. Those are the thresholds every food page here applies, and the only basis on which a food page says “source of” or “high in”.
Foods with the most manganese, per 100 g.
Per 100 g, these are the foods in the database with the most manganese. Dishes and recipes are left out so the list shows single foods.
1420 % of the NRV per 100 g. Full nutrition facts for Saffron.
1400 % of the NRV per 100 g. Full nutrition facts for Ginger, ground.
1250 % of the NRV per 100 g. Full nutrition facts for Sage, dried, ground.
675 % of the NRV per 100 g. Full nutrition facts for Wheatgerm.
500 % of the NRV per 100 g. Full nutrition facts for Pineapple, dried.
460 % of the NRV per 100 g. Full nutrition facts for Mint, dried.
455 % of the NRV per 100 g. Full nutrition facts for Sage, fresh.
410 % of the NRV per 100 g. Full nutrition facts for Bay leaf, dried.
400 % of the NRV per 100 g. Full nutrition facts for Tarragon, dried, ground.
395 % of the NRV per 100 g. Full nutrition facts for Pine nuts, kernel only.
394 % of the NRV per 100 g. Full nutrition facts for Thyme, dried, ground.
305 % of the NRV per 100 g. Full nutrition facts for Seaweed, wakame, dried, raw.
300 % of the NRV per 100 g. Full nutrition facts for Garam masala.
300 % of the NRV per 100 g. Full nutrition facts for Seaweed, nori, dried, raw.
293 % of the NRV per 100 g. Full nutrition facts for Bran, wheat.
288 % of the NRV per 100 g. Full nutrition facts for Breakfast cereal, bran type cereal, fortified.
275 % of the NRV per 100 g. Full nutrition facts for Macadamia nuts, salted.
270 % of the NRV per 100 g. Full nutrition facts for Marjoram, dried.
260 % of the NRV per 100 g. Full nutrition facts for Spinach, dried.
245 % of the NRV per 100 g. Full nutrition facts for Hazelnuts, kernel only.
Where Manganese comes from in food.
saffron (28.4 mg), ginger (28 mg), sage (25 mg), wheatgerm (13.5 mg), pineapple (10 mg), mint (9.2 mg), bay leaf (8.2 mg), tarragon (8 mg)
Manganese in the Immufix formula.
Manganese is not one of the nutrients declared on the Immufix label. The declared list is on The Science page.
Questions people ask.
Under UK labelling rules a food is a source of manganese at 15 % of the NRV per 100 g, which is 0.3 mg, and high in manganese at 30 %, which is 0.6 mg.
Where the numbers come from.
Food figures from the UK Composition of Foods Integrated Dataset (CoFID, 2021), per 100 g; reference values from Regulation (EU) 1169/2011 Annex XIII as retained in GB law; claim wording from GB nutrition and health claims register. Contains public sector information licensed under the Open Government Licence v3.0. All foods A to Z.
One scoop, every nutrient declared.
Every vitamin and mineral in Immufix, its amount per scoop and its share of the reference intake, is on The Science page.
See what’s in the scoop