Cofactor for antioxidant and metabolic enzymes.
Every figure here is per 100 g of the food, not per serving. That makes foods comparable to each other, but it is not how anyone eats: 100 g of a dried spice and 100 g of a leafy green are very different portions, so a high position in this list does not tell you what a meal contributes.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.
% DV compares the per-100 g amount with the FDA Daily Value of 2.3 mg for adults and children aged 4 and over. It is a labelling reference, not a personal target.
24 entries with a measured manganese value, highest first.
Syzygium aromaticum
The dried flower buds of Syzygium aromaticum, one of the most aromatic spices in common use. The USDA entry is per 100 g of…
2614% of the Daily Value per 100 g
Crocus sativus
The dried stigmas of the Crocus sativus flower, harvested by hand and the most expensive spice by weight. The USDA entry is per…
1235% of the Daily Value per 100 g
Elettaria cardamomum
The dried seed pods of Elettaria cardamomum, used whole or as ground seed in baking, curries and coffee. The USDA entry is per…
1217% of the Daily Value per 100 g
Curcuma longa
The dried, ground rhizome of Curcuma longa, and the yellow base of most curry powders. The USDA entry is per 100 g of the dried…
861% of the Daily Value per 100 g
Cinnamomum cassia / Cinnamomum verum
Dried inner bark from several Cinnamomum species. Almost all supermarket cinnamon is cassia, which contains far more coumarin…
759% of the Daily Value per 100 g
Piper nigrum
The dried unripe fruit of the Piper nigrum vine, used whole or ground. The USDA entry is per 100 g of ground pepper, whereas a…
554% of the Daily Value per 100 g
Cannabis sativa
The hulled seed of industrial hemp, a cannabis variety bred to contain negligible THC. The USDA reference entry is for the hulled…
330% of the Daily Value per 100 g
Corylus avellana
The round nut of the hazel shrub, mostly grown in Turkey and Italy and largely destined for confectionery. The USDA reference…
268% of the Daily Value per 100 g
Origanum vulgare
The dried leaf of Origanum vulgare, dominated by the phenols carvacrol and thymol. The USDA entry is per 100 g of dried leaf,…
217% of the Daily Value per 100 g
Avena sativa
Whole oat groats that have been steamed and pressed flat so they hydrate quickly. The USDA reference entry is for the dry flake;…
214% of the Daily Value per 100 g
Cucurbita pepo
The hulled green kernels of certain pumpkin and squash varieties, eaten raw or roasted. The USDA reference entry is for the dried…
198% of the Daily Value per 100 g
Carya illinoinensis
A hickory nut native to North America, close relative of the walnut and similarly rich in unsaturated fat. The USDA reference…
196% of the Daily Value per 100 g
Cicer arietinum
A pulse eaten whole, ground into gram flour, or blended into hummus, with the large kabuli and small desi types differing in seed…
180% of the Daily Value per 100 g
Macadamia integrifolia
A hard-shelled Australian nut with the highest fat content of any common nut, dominated by monounsaturated fat including the…
180% of the Daily Value per 100 g
Triticum aestivum
The entire wheat kernel — bran, germ and endosperm — either milled into wholemeal flour or cooked whole as berries. The USDA…
177% of the Daily Value per 100 g
Juglans regia
The wrinkled kernel of the walnut tree, unusual among common nuts for being dominated by polyunsaturated rather than…
148% of the Daily Value per 100 g
Mytilus edulis
Rope- or bottom-grown bivalves that need no feed input, making them one of the lowest-impact animal foods produced. They open…
148% of the Daily Value per 100 g
Cuminum cyminum
The dried seed of Cuminum cyminum, used whole or ground across South Asian, Middle Eastern and Latin American cooking. The USDA…
145% of the Daily Value per 100 g
Salvia officinalis
The grey-green leaf of Salvia officinalis, used fresh or dried and traditionally paired with fatty meats. The USDA entry is per…
136% of the Daily Value per 100 g
Acer saccharum
Sap from sugar maple and related species boiled down roughly forty-fold until it is about two-thirds sugar, predominantly…
126% of the Daily Value per 100 g
Myristica fragrans
The seed kernel of Myristica fragrans; mace is the lacy red aril around the same seed. The USDA entry is per 100 g of ground…
126% of the Daily Value per 100 g
Oryza sativa
Rice with the bran and germ left intact, removing only the inedible hull. The USDA reference entry is for raw grain, and rice…
124% of the Daily Value per 100 g
Salvia hispanica
Tiny seeds from a Mexican member of the mint family that form a thick gel when hydrated, because of soluble mucilage in the seed…
118% of the Daily Value per 100 g
Secale cereale
A cold-hardy cereal grain used mainly for dense breads and crispbreads in northern and eastern Europe. The USDA reference entry…
112% of the Daily Value per 100 g