About this list
Thrive is a plant-food nutrition database. This page lists manganese as per-100 g nutrition facts for up to 25 plant foods with the most, ranked from every card with a sourced value (dried herbs and spices left out), generated from the same data as each food's card. % NRV (UK) is against the UK Nutrient Reference Value for manganese, 2 mg.
| Food | Form on card | Manganese per 100 g | % NRV (UK) |
|---|---|---|---|
| Ginger tea | Dry | 33.3 mg | >999% |
| Dried jujube | Dry | 31.07 mg | >999% |
| Dried mango | Dry | 10 mg | 500% |
| Dried pineapple | Dry | 10 mg | 500% |
| Pine nut | Raw | 8.8 mg | 440% |
| Hemp seeds | Raw | 7.6 mg | 380% |
| Fennel tea | Dry | 6.53 mg | 327% |
| Hazelnut | Raw | 6.18 mg | 309% |
| Nori | Dry | 6 mg | 300% |
| Rolled oats | Dry | 4.92 mg | 246% |
| Pumpkin seeds | Raw | 4.54 mg | 227% |
| Pecan | Raw | 4.5 mg | 225% |
| Agar, dried | Dry | 4.3 mg | 215% |
| Einkorn, dry | Dry | 4.2 mg | 210% |
| Cacao nibs | 4.17 mg | 208% | |
| Macadamia | Raw | 4.13 mg | 207% |
| Black walnut | Dry | 3.9 mg | 195% |
| Cacao powder | Dry | 3.84 mg | 192% |
| Walnut | Raw | 3.41 mg | 171% |
| Steel-cut oats | Dry | 3.41 mg | 171% |
| Khorasan wheat, dry | Dry | 3.26 mg | 163% |
| Teff, cooked | Cooked | 2.86 mg | 143% |
| Grape leaves | Raw | 2.86 mg | 143% |
| Dried coconut | Dry | 2.75 mg | 137% |
| Chia seed | Raw | 2.72 mg | 136% |
Reading the list
- Per 100 g means per 100 g of the food in the form shown (raw, cooked, dry or as sold). Seeds and dried foods are usually eaten in smaller amounts than 100 g.
- Compare any two foods side by side in Compare, or see every nutrient in Nutrients.
- Thrive shows food data, not medical advice. It does not tell you how much you need.
Answer-ready
In Thrive's plant-food nutrition database, ginger tea lists 33.3 mg of manganese per 100 g (dry), the most of the everyday plant foods on this page. Figures come from USDA FoodData Central and UK CoFID.