Nutrient glossary
What is manganese?
Manganese is a trace mineral for bone formation, metabolism and antioxidant defence, plentiful in whole grains and tea.
Reviewed 20 July 2026. General information, not medical advice.
The short version
Manganese activates enzymes that build bone and cartilage, process carbohydrate and protein, and defend cells from oxidative damage. Whole grains, nuts, legumes, leafy vegetables and especially tea supply it generously.
No UK daily amount is set, so Nutrigate displays it against the conventional reference as information rather than a gap.
Daily reference (context, not a goal)
2.3 mg a day
Shown against the conventional reference of 2.3 mg a day for men and 1.8 mg for women; the UK sets no official amount.
This is the fixed adult reference used across these pages. In the app, your amount adjusts to your body and way of eating.
Where manganese concentrates
Full ranking| Food | Per serving | Per 100g |
|---|---|---|
| Mussels | 6.8 mg | 6.8 mg |
| Hemp Seeds | 2.3 mg | 7.6 mg |
| Brown Rice (cooked) | 2.1 mg | 1.1 mg |
| Oats (porridge, dry) | 2 mg | 4.9 mg |
| Wholemeal Pasta | 1.8 mg | 1.3 mg |
| Pine Nuts | 1.8 mg | 8.8 mg |
| Hazelnuts | 1.7 mg | 6.2 mg |
| Chickpeas (cooked) | 1.7 mg | 1 mg |
Shown for awareness: the reference for manganese is a stay-under or context amount, so this table is about knowing where it lives, not chasing more of it.
Common questions
- Do I need to track manganese?
- Rarely. A diet with whole grains, nuts or tea covers it; the app shows it for completeness, never as a gap.
- What is manganese found in?
- Whole grains, pine nuts, hazelnuts, chickpeas, spinach, pineapple and brewed tea.