Manganese sources

Good manganese sources include cereals, spinach, wholemeal bread, nuts, pulses, fruit, dark green leafy vegetables, root vegetables, tea and liver. As much as 86 per cent of the manganese content is lost when flour is refined and 89 per cent is lost when sugar is refined.

Food

Amount

Manganese (mg)

Wheat bran

1/2 cup

3.17

Brown rice, cooked

1 cup

1.68

Chickpeas, cooked

1 cup

1.60

Spinach, boiled

1 cup

1.60

Almonds

1/2 cup

1.53

Buckwheat

1/2 cup

1.05

Lentils, cooked

1 cup

0.93

Lima beans

1 cup

0.92

Kidney beans, cooked

1 cup

0.80

Green peas

1 cup

0.80

White rice, cooked

1 cup

0.71

Wholewheat bread

1 slice

0.65

Wheat bran bread

1 slice

0.60

Carrots, cooked

1/2 cup, slices

0.56

Kale

1 cup, chopped

0.51

Manganese sources

Raisins

1 cup

0.48

Prunes, dried

1 cup

0.36

Snap beans, boiled

1 cup

0.35

Beef liver, fried

85g

0.36

Sweetcorn, boiled

1 cup

0.36

Beets, boiled

1/2 cup, slices

0.26

Brazil nuts

6-8 nuts

0.22
 
 
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Other Minerals:

Boron
Calcium
Chromium
Cobalt
Copper
Electrolytes
Potassium
Sodium
Chloride
Fluoride
Iodine
Magnesium
Manganese
Molybdenum
Nickel
Phosphorus
Selenium
Silicon
Sulfur
Vanadium
Zinc