Manganese
Manganese tops our database in wheat bran at 11.5 mg per 100 grams, then raw mussels at 6.8 mg, hazelnuts at 6.18 mg and oats at 4.92 mg. The European reference intake comes to 2 mg per day (EU NRV). Wholegrain cereals and nuts supply this trace element generously.
What may be said about manganese
Regulation (EU) No 432/2012 carries for manganese, among others: "manganese contributes to normal energy-yielding metabolism", "manganese contributes to the maintenance of normal bones" and "manganese contributes to the normal formation of connective tissue". That last sentence is one of the rare references to connective tissue in the entire regulation. Tempting to link it to tendons, joints or injury prevention — but that is not what it says, so we do not write it.
The richest sources from the database
Per 100 grams: wheat bran 11.5 mg, raw mussels 6.8 mg, hazelnuts 6.18 mg, oats 4.92 mg and pumpkin seeds 4.54 mg. Pecans follow at 4.5 mg and brown rice at 3.74 mg. What stands out: an eighty-gram serving of oats already delivers nearly four milligrams, double the daily value. For a trace element with a 2 mg reference that is a comfortable margin. Walnuts sit at 3.41 mg, wholegrain pasta at 3 mg and chia seeds at 2.72 mg.
2 mg a day, and why it needs little attention
The EU NRV is 2 mg per day. Set that beside the values above and the subject is quickly closed: a bowl of oats or a handful of hazelnuts already covers the daily value. Manganese also occurs in virtually every wholegrain product, in tea and in pulses. In our intakes it has therefore never once been the bottleneck, which is exactly what you would expect from a trace element with this spread.
When you theoretically run tight
There is one pattern where intake can fall: a diet built entirely on refined grains, meat and dairy, without nuts, seeds or wholegrain products. That is the same configuration that puts magnesium and fibre under pressure, so it is not an isolated problem. We diagnose a shortage in nobody. If something is going on, that is a conversation with your GP rather than with a table.
Supplementing: unnecessary, and why we say so
We are not on the selling side, so no brand recommendation follows here. For manganese there is barely an argument for supplementing on normal food, and standalone high doses of trace elements are rarely a sensible route. In a coaching programme nothing special therefore changes for this mineral: it simply rides along free on the wholegrain and nut agreements we were already making for other reasons.
How we compile this list
We sort every row in the DCRAFT food database on the measured value per 100 grams and take the top of that list. Rows recorded per piece, per slice or per portion do not count, because a value per piece cannot be compared with a value per 100 grams. Products listed under a brand name are left out: their composition changes outside our control, and a ranking resting on it ages without us noticing. Where several products carry precisely the same value, it comes from one shared row in our source data and we name one product from that group. We set this rule out here because a ranking without a visible selection rule is an opinion rather than a measurement.
Frequently asked questions
Which foods contain the most manganese?
Wheat bran leads at 11.5 mg per 100 grams, and then raw mussels at 6.8 mg and hazelnuts at 6.18 mg.
How much manganese per day?
Per day the European reference intake counts 2 mg (EU NRV). Eighty grams of oats alone already supplies roughly double that.
Is manganese the same as magnesium?
No, they are two different minerals with different functions and different reference values. Manganese sits at 2 mg per day, magnesium at 375 mg.
Should you watch manganese on a varied diet?
In practice, no. Wholegrain cereals, nuts, pulses and tea supply it broadly, so the daily value is nearly always reached.
Sources
- DCRAFT food database — KILLER COACH ENGINE V2.3 workbook (accessed 26 August 2026)
- EU NRV — Regulation (EU) No 1169/2011, Annex XIII (accessed 26 August 2026)
- Regulation (EU) No 432/2012 (accessed 26 August 2026)
Please note: This is general information about nutrition, not medical advice. If you have symptoms or suspect a deficiency, discuss it with your doctor. We do not sell supplements and have no commercial interest in any brand.
Last updated: .
Written by Dennis, founder of Dcraft Of Fitness.