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200 Foods Highest in Manganese

Ranked by a Common Serving Size
2.3mg Manganese = 100% DV
  1. Unilever Slimfast Shake Mix High Protein Whey Powder 3-2-1 Plan
    70mg (3042% DV) in 1 scoop
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  2. Milk And Soy Chocolate Drink
    35mg (1522% DV) in 8 fl oz
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  3. Dried Jujube
    31.1mg (1351% DV) in 100 grams
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  4. Nutritional Shake Mix High Protein Powder
    12.5mg (543% DV) in 1 tbsp
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  5. Uncooked Oats
    7.7mg (333% DV) in 1 cup
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  6. Cooked Teff
    7.2mg (313% DV) in 1 cup
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  7. Cooked Blue Mussels
    5.8mg (251% DV) in 3 oz
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  8. Toasted Wheat Germ
    5.7mg (246% DV) in 1 oz
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  9. Oat Bran
    5.3mg (230% DV) in 1 cup
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  10. Granola Homemade
    4.9mg (212% DV) in 1 cup
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  11. Acai Berry Drink Fortified
    4.4mg (192% DV) in 8 fl oz
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  12. Wild Blueberries (Frozen)
    4mg (175% DV) in 1 cup, frozen
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  13. Citronella (Lemon Grass)
    3.5mg (152% DV) in 1 cup
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  14. Whole Wheat Hot Natural Cereal Dry
    3mg (131% DV) in 1 cup
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  15. Firm Tofu
    3mg (129% DV) in 1 cup
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  16. Oats Regular And Quick Not Fortified Dry
    2.9mg (128% DV) in 1 cup
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  17. Dried Sweetened Mango
    2.8mg (123% DV) in 1 oz
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  18. Sun Country Kretschmer Toasted Wheat Bran
    2.8mg (121% DV) in 1/4 cup (1 NLEA serving)
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  19. Sun Country Kretschmer Wheat Germ Regular
    2.7mg (116% DV) in 2 tbsp (1 NLEA serving)
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  20. Pineapple (Traditional)
    2.6mg (114% DV) in 1 cup, chunks
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  21. Mashed Sweet Potatoes
    2.5mg (110% DV) in 1 cup
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  22. Pine Nuts (Dried)
    2.5mg (109% DV) in 1 oz (167 kernels)
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  23. Confectioners Coating Peanut Butter
    2.4mg (102% DV) in 1 cup chips
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  24. Shredded Coconut Meat
    2.3mg (100% DV) in 1 cup, shredded
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  25. Kelloggs All-bran Original
    2.3mg (100% DV) in 1/2 cup (1 NLEA serving)
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  26. Quaker Oat Bran Quaker/mothers Oat Bran Dry
    2.3mg (99% DV) in 1/2 cup (1 NLEA serving)
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  27. Sun Country Kretschmer Honey Crunch Wheat Germ
    2.2mg (97% DV) in 2 tbsp (1 NLEA serving)
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  28. Buckwheat (Uncooked)
    2.2mg (96% DV) in 1 cup
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  29. Quaker Toasted Multigrain Crisps
    2.2mg (95% DV) in 1 (1/4) cup (1 NLEA serving)
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  30. Post Shredded Wheat Lightly Frosted Spoon-size
    2.2mg (95% DV) in 1 cup (1 NLEA serving)
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  31. Hemp Seeds
    2.2mg (94% DV) in 1oz
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  32. Cooked Brown Rice
    2.1mg (93% DV) in 1 cup
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  33. Cooked Lima Beans
    2.1mg (93% DV) in 1 cup
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  34. Cooked Spelt
    2.1mg (92% DV) in 1 cup
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  35. Cooked Oat Bran
    2.1mg (92% DV) in 1 cup
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  36. Wheatena Dry
    2.1mg (92% DV) in 1/3 cup (1 NLEA serving)
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  37. Cooked Amaranth
    2.1mg (91% DV) in 1 cup
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  38. Palm Hearts (Canned)
    2mg (88% DV) in 1 cup
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  39. Kelloggs Frosted Mini-wheats Big Bite
    2mg (87% DV) in 7 biscuit (1 NLEA serving)
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  40. Wheatena Cooked With Water
    2mg (87% DV) in 1 cup
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  41. Uncle Sam Cereal
    2mg (86% DV) in 3/4 cup (1 NLEA serving)
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  42. Wheatena Cooked With Water With Salt
    2mg (86% DV) in 1 cup
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  43. Brown Rice
    2mg (86% DV) in 1 cup
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  44. Cooked Clams
    1.9mg (83% DV) in 20 small
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  45. Post Raisin Bran Cereal
    1.9mg (82% DV) in 1 cup (1 NLEA serving)
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  46. Post Grape-nuts Cereal
    1.9mg (82% DV) in 1/2 cup (1 NLEA serving)
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  47. Butternuts (Dried)
    1.9mg (81% DV) in 1 oz
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  48. General Mills Wheat Chex
    1.8mg (80% DV) in 3/4 cup (1 NLEA serving)
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  49. Loganberries (Frozen)
    1.8mg (80% DV) in 1 cup, unthawed
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  50. Kashi Go Lean Crunch! Honey Almond Flax
    1.8mg (78% DV) in 2/3 Cup (1 NLEA serving)
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  51. Kamut Cooked
    1.8mg (77% DV) in 1 cup
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  52. Kashi Organic Promise Island Vanilla
    1.8mg (77% DV) in 27 biscuits (1 NLEA serving)
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  53. Hazelnuts
    1.8mg (76% DV) in 1 oz (21 whole kernels)
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  54. Kelloggs All-bran Bran Buds
    1.7mg (76% DV) in 1/ 3 cup (1 NLEA serving)
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  55. Canned Lima Beans
    1.7mg (75% DV) in 1 cup
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  56. Coconut Milk
    1.7mg (75% DV) in 1 cup
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  57. Quaker Quick Oats Dry
    1.7mg (75% DV) in 1/2 cup
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  58. Quaker Oatmeal Squares
    1.7mg (74% DV) in 1 cup (1 NLEA serving)
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  59. Fried Onion Rings
    1.7mg (74% DV) in 1 serving
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  60. Chickpeas (Garbanzo Beans) (Cooked)
    1.7mg (73% DV) in 1 cup
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  61. Cooked Spinach
    1.7mg (73% DV) in 1 cup
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  62. Canned Baked Beans With Beef
    1.6mg (69% DV) in 1 cup
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  63. Edamame
    1.6mg (69% DV) in 1 cup
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  64. Kelloggs Raisin Bran
    1.6mg (69% DV) in 1 cup ( 1 NLEA serving)
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  65. Dry Roasted Hazelnuts
    1.6mg (69% DV) in 1 oz
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  66. Whole Wheat Pasta
    1.5mg (67% DV) in 1 cup spaghetti not packed
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  67. Oats Instant Fortified With Cinnamon And Spice Prepared With Water
    1.5mg (67% DV) in 1 cup
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  68. Kelloggs All-bran Complete Wheat Flakes
    1.5mg (67% DV) in 3/4 cup (1 NLEA serving)
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  69. Pineapple
    1.5mg (67% DV) in 1 cup, chunks
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  70. Whole Grain Sorghum Flour
    1.5mg (66% DV) in 1 cup
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  71. Tofu Prepared With Calcium
    1.5mg (65% DV) in 1 cup
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  72. Succotash
    1.5mg (64% DV) in 1 cup
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  73. Oat Bran Flakes Health Valley
    1.5mg (63% DV) in 1 cup (1 NLEA serving)
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  74. Kashi Golean
    1.5mg (63% DV) in 1 cup (1 NLEA serving)
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  75. Boiled Soybeans (Edamame)
    1.4mg (62% DV) in 1 cup
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  76. Whole Wheat Hot Natural Cereal Cooked With Water With Salt
    1.4mg (61% DV) in 1 cup
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  77. General Mills Honey Nut Clusters
    1.4mg (61% DV) in 1 cup (1 NLEA serving)
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  78. Whole Wheat Bread
    1.4mg (60% DV) in 2 slices
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  79. Rye Crispbread
    1.4mg (59% DV) in 1 cup, crushed
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  80. Wheat And Bran Presweetened With Nuts And Fruits
    1.4mg (59% DV) in 1 cup (1 NLEA serving)
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  81. Semisweet Chocolate Made with Butter
    1.4mg (59% DV) in 1 cup chips (6 oz package)
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  82. Cooked Oatmeal
    1.4mg (59% DV) in 1 cup
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  83. Oats Regular And Quick And Instant Unenriched Cooked With Water (Includes Boiling And Microw
    1.4mg (59% DV) in 1 cup
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  84. Adzuki Beans
    1.3mg (57% DV) in 1 cup
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  85. Dried Hickorynuts
    1.3mg (57% DV) in 1 oz
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  86. Oats Instant Fortified Plain Prepared With Water (Boiling Water Added Or Microwaved)
    1.3mg (57% DV) in 1 cup, cooked
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  87. Abbott Ensure Plus Ready-to-drink
    1.3mg (57% DV) in 1 cup
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  88. Rose Hips
    1.3mg (56% DV) in 1 cup
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  89. Dried Pumpkin and Squash Seeds
    1.3mg (56% DV) in 1 oz
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  90. Quaker Quaker 100% Natural Granola With Oats Wheat Honey And Raisins
    1.3mg (56% DV) in 1/2 cup (1 NLEA serving)
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  91. Pecans
    1.3mg (56% DV) in 1 oz (19 halves)
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  92. Roasted Squash and Pumpkin Seeds (Unsalted)
    1.3mg (55% DV) in 1 oz
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  93. Roasted Squash and Pumpkin Seeds (Salted)
    1.3mg (55% DV) in 1 oz
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  94. Cooked Walleye Pike
    1.3mg (55% DV) in 1 fillet
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  95. Ground Cloves
    1.3mg (55% DV) in 1 tsp
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  96. Coconut Bar Not Chocolate Covered
    1.2mg (54% DV) in 100 grams
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  97. Dried Pine Nuts
    1.2mg (54% DV) in 1 oz
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  98. Canned Eastern Oysters
    1.2mg (53% DV) in 1 can (12 oz), oysters and liquid
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  99. Grape Juice
    1.2mg (53% DV) in 16 oz glass
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  100. Unsweetened Baking Chocolate
    1.2mg (53% DV) in 1 oz square Bakers
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  101. Quaker Instant Oatmeal Cinnamon-spice Dry
    1.2mg (52% DV) in 1 packet (1 NLEA serving)
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  102. Post Shredded Wheat Original Big Biscuit
    1.2mg (51% DV) in 2 biscuits (1 NLEA serving)
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  103. Muscadine Grapes
    1.2mg (51% DV) in 10 grapes
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  104. Macadamia Nuts
    1.2mg (51% DV) in 1 oz (10-12 kernels)
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  105. Quinoa Cooked
    1.2mg (51% DV) in 1 cup
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  106. Oats Instant Fortified With Cinnamon And Spice Dry
    1.2mg (50% DV) in 1 packet
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  107. Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato
    1.1mg (50% DV) in 12 inch sub
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  108. Cooked Large White Beans
    1.1mg (49% DV) in 1 cup
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  109. Stirfried Soybean Sprouts
    1.1mg (49% DV) in 100 grams
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  110. Tea Hibiscus Brewed
    1.1mg (49% DV) in 8 fl oz
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  111. Boiled Lupin Beans
    1.1mg (49% DV) in 1 cup
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  112. Lupin Beans (Cooked)
    1.1mg (49% DV) in 1 cup
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  113. Oats Instant Fortified With Raisins And Spice Prepared With Water
    1.1mg (49% DV) in 1 cup
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  114. Dry Roasted Pecans
    1.1mg (49% DV) in 1 oz
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  115. Cooked Bulgur
    1.1mg (48% DV) in 1 cup
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  116. Black Walnuts (Dried)
    1.1mg (48% DV) in 1 oz
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  117. Dried Japanese Chestnuts
    1.1mg (46% DV) in 1 oz
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  118. Rice Bran
    1.1mg (46% DV) in 1 tablespoon
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  119. Cooked Pacific Oysters
    1mg (45% DV) in 3 oz
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  120. General Mills Whole Grain Total
    1mg (45% DV) in 3/4 cup (1 NLEA serving)
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  121. Ralston Enriched Bran Flakes
    1mg (44% DV) in 1 serving (NLEA serving size = 0.75 cup)
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  122. Health Valley Fiber 7 Flakes
    1mg (44% DV) in 3/4 cup (1 NLEA serving)
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  123. Whey Protein Powder Isolate
    1mg (43% DV) in 3 scoop
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  124. General Mills Cheerios
    1mg (43% DV) in 1 cup (1 NLEA serving)
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  125. Roasted Chestnuts
    1mg (43% DV) in 10 kernels
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  126. Oats Instant Fortified Maple And Brown Sugar Dry
    1mg (43% DV) in 1 packet
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  127. General Mills Wheaties
    1mg (43% DV) in 3/4 cup (1 NLEA serving)
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  128. Kelloggs Special K Chocolatey Delight
    1mg (43% DV) in 3/4 cup (1 NLEA serving)
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  129. Canned Navy Beans
    1mg (43% DV) in 1 cup
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  130. Lentils (Cooked)
    1mg (43% DV) in 1 cup
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  131. Walnuts
    1mg (42% DV) in 1 oz (14 halves)
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  132. Lima Beans
    1mg (42% DV) in 1 cup
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  133. Cooked Collards
    1mg (42% DV) in 1 cup, chopped
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  134. Quaker Instant Oatmeal Maple And Brown Sugar Dry
    1mg (42% DV) in 1 packet
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  135. Navy Beans
    1mg (42% DV) in 1 cup
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  136. Oats Instant Fortified Plain Dry
    0.9mg (41% DV) in 1 packet
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  137. Cooked New Zealand Spinach
    0.9mg (41% DV) in 1 cup, chopped
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  138. Kashi 7 Whole Grain Honey Puffs
    0.9mg (41% DV) in 1 cup (1 NLEA serving)
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  139. Cooked Blackeyed Peas
    0.9mg (41% DV) in 1 cup
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  140. Frozen Raspberries
    0.9mg (41% DV) in 1 cup, unthawed
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  141. Tea Instant Decaffeinated Unsweetened
    0.9mg (40% DV) in 1 serving 2 tsp
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  142. Tea Instant Unsweetened Powder
    0.9mg (40% DV) in 1 serving 1 tsp
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  143. Blackberries
    0.9mg (40% DV) in 1 cup
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  144. Great Northern Beans
    0.9mg (40% DV) in 1 cup
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  145. Pepperoni
    0.9mg (40% DV) in 3 oz
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  146. Cooked Small White Beans
    0.9mg (40% DV) in 1 cup
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  147. Hersheys Payday Bar
    0.9mg (40% DV) in 100 grams
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  148. Cooked Green Soybeans
    0.9mg (39% DV) in 1 cup
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  149. Submarine Sandwich Meatball Marinara On White Bread
    0.9mg (39% DV) in 6 inch sub
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  150. Chocolate Covered Candy (Low Sugar or Low Calorie)
    0.9mg (39% DV) in 100 grams
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  151. Quaker Instant Oatmeal Raisin And Spice Dry
    0.9mg (38% DV) in 1 packet (1 NLEA serving)
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  152. Canned Mature (White) Lima Beans
    0.9mg (38% DV) in 1 cup
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  153. Oats Instant Fortified With Raisins And Spice Dry
    0.9mg (38% DV) in 1 packet
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  154. Boiled Sweet Potatoes
    0.9mg (38% DV) in 1 cup, mashed
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  155. Burrito With Beans
    0.9mg (38% DV) in 2 pieces
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  156. Dry Roasted Macadamia Nuts
    0.9mg (37% DV) in 1 oz (10-12 kernels)
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  157. Quaker Low Fat 100% Natural Granola With Raisins
    0.9mg (37% DV) in 2/3 cup (1 NLEA serving)
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  158. Cooked Red Kidney Beans
    0.8mg (37% DV) in 1 cup
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  159. Burrito With Beans And Cheese
    0.8mg (37% DV) in 1 each burrito
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  160. Cooked Green Peas
    0.8mg (37% DV) in 1 cup
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  161. Cooked Green Peas (Salted)
    0.8mg (37% DV) in 1 cup
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  162. Quaker Instant Oatmeal Fruit And Cream Variety Dry
    0.8mg (36% DV) in 1 packet
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  163. Fava Beans (Raw)
    0.8mg (36% DV) in 1 cup
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  164. Raspberries
    0.8mg (36% DV) in 1 cup
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  165. Quaker Instant Oatmeal Raisins Dates And Walnuts Dry
    0.8mg (36% DV) in 1 packet
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  166. Black-Eyed Peas (Cowpeas)
    0.8mg (35% DV) in 1 cup
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  167. Cooked Catjang Beans
    0.8mg (35% DV) in 1 cup
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  168. Kelloggs Special K Cinnamon Pecan
    0.8mg (35% DV) in 3/4 cup (1 NLEA serving)
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  169. Canned Refried Beans
    0.8mg (35% DV) in 1 cup
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  170. French Bread
    0.8mg (35% DV) in 1 slice
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  171. Dried Coconut
    0.8mg (35% DV) in 1 oz
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  172. Cassava
    0.8mg (34% DV) in 1 cup
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  173. Kellogg Special K Fruit & Yogurt
    0.8mg (34% DV) in 3/4 cup (1 NLEA serving)
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  174. Durian
    0.8mg (34% DV) in 1 cup, chopped or diced
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  175. Okra
    0.8mg (34% DV) in 1 cup
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  176. Firm Tofu (With Calcium and Magnesium)
    0.8mg (34% DV) in 1/2 cup
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  177. General Mills Total Raisin Bran
    0.8mg (34% DV) in 1 cup (1 NLEA serving)
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  178. Dried Coconut (Unsweetened)
    0.8mg (34% DV) in 1 oz
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  179. Cooked Okra (Previously Frozen)
    0.8mg (34% DV) in 1/2 cup slices
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  180. Split Peas
    0.8mg (34% DV) in 1 cup
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  181. Pinto Beans (Cooked)
    0.8mg (34% DV) in 1 cup
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  182. Chia Seeds
    0.8mg (34% DV) in 1 oz
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  183. Cooked Smelt
    0.8mg (33% DV) in 3 oz
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  184. Black Beans
    0.8mg (33% DV) in 1 cup
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  185. Kidney Beans
    0.8mg (33% DV) in 1 cup
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  186. Whelk (Cooked)
    0.8mg (33% DV) in 3 oz
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  187. Ralston Tasteeos
    0.8mg (33% DV) in 1 cup (1 NLEA serving)
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  188. Kashi 7 Whole Grain Puffs
    0.8mg (33% DV) in 1 cup (1 NLEA serving)
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  189. Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise
    0.7mg (33% DV) in 1 item
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  190. Quaker Quaker Oat Life Plain
    0.7mg (32% DV) in 3/4 cup (1 NLEA serving)
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  191. White Rice
    0.7mg (32% DV) in 1 cup
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  192. Parsnips
    0.7mg (32% DV) in 1 cup slices
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  193. Canned Red Kidney Beans
    0.7mg (32% DV) in 1 cup
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  194. Mungo Beans (Cooked)
    0.7mg (32% DV) in 1 cup
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  195. Dry-Roasted Mixed Nuts (Salted)
    0.7mg (32% DV) in 1 oz
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  196. Cooked Beet Greens
    0.7mg (32% DV) in 1 cup (1 Inch pieces)
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  197. Dried Chinese Chestnuts
    0.7mg (32% DV) in 1 oz
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  198. Strawberry Banana Smoothie Made With Ice And Low-fat Yogurt
    0.7mg (32% DV) in 12 fl oz
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  199. Vinespinach
    0.7mg (32% DV) in 100 grams
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  200. Boysenberries (Frozen)
    0.7mg (31% DV) in 1 cup, unthawed
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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