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200 Foods Highest in Manganese

Ranked by a serving size.
2mg Manganese = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Milk and Soy Chocolate Drink
    35mg (1750% DV) in 8 fl oz
  2. Dried Jujube
    31.1mg (1553% DV) in 100 grams
  3. Cooked Teff
    7.2mg (360% DV) in 1 cup
  4. Cooked Blue Mussels
    5.8mg (289% DV) in 3 oz
  5. Toasted Wheat Germ
    5.7mg (283% DV) in 1 oz
  6. Dried Agar Seaweed
    4.3mg (215% DV) in 100 grams
  7. Wild Blueberries (Frozen)
    4mg (201% DV) in 1 cup, frozen
  8. Citronella (Lemon Grass)
    3.5mg (175% DV) in 1 cup
  9. Firm Tofu
    3mg (149% DV) in 1 cup
  10. Dried Sweetened Mango
    2.8mg (142% DV) in 1 oz
  11. Natto
    2.7mg (134% DV) in 1 cup
  12. Mashed Sweet Potatoes
    2.5mg (126% DV) in 1 cup
  13. Pine Nuts (Dried)
    2.5mg (125% DV) in 1 oz (167 kernels)
  14. Shredded Coconut Meat
    2.3mg (115% DV) in 1 cup, shredded
  15. Hemp Seeds
    2.2mg (108% DV) in 1oz
  16. Tempeh
    2.2mg (108% DV) in 1 cup
  17. Cooked Brown Rice
    2.1mg (107% DV) in 1 cup
  18. Cooked Lima Beans
    2.1mg (106% DV) in 1 cup
  19. Cooked Spelt
    2.1mg (106% DV) in 1 cup
  20. Cooked Oatbran
    2.1mg (106% DV) in 1 cup
  21. Cooked Amaranth
    2.1mg (105% DV) in 1 cup
  22. Palm Hearts (Canned)
    2mg (102% DV) in 1 cup
  23. Dry-Roasted Soybeans
    2mg (102% DV) in 1 cup
  24. Cooked Long-Grain Brown Rice
    2mg (98% DV) in 1 cup
  25. Cooked Clams
    1.9mg (95% DV) in 20 small
  26. Butternuts (Dried)
    1.9mg (93% DV) in 1 oz
  27. Loganberries (Frozen)
    1.8mg (92% DV) in 1 cup, unthawed
  28. Kamut Cooked
    1.8mg (89% DV) in 1 cup
  29. Hazelnuts
    1.8mg (88% DV) in 1 oz (21 whole kernels)
  30. Canned Lima Beans
    1.7mg (87% DV) in 1 cup
  31. Coconut Milk
    1.7mg (87% DV) in 1 cup
  32. Chickpeas (Garbanzo Beans) (Cooked)
    1.7mg (84% DV) in 1 cup
  33. Cooked Spinach
    1.7mg (84% DV) in 1 cup
  34. Edamame
    1.6mg (79% DV) in 1 cup
  35. Dry Roasted Hazelnuts
    1.6mg (79% DV) in 1 oz
  36. Whole Wheat Pasta
    1.5mg (77% DV) in 1 cup spaghetti not packed
  37. Pineapple
    1.5mg (77% DV) in 1 cup, chunks
  38. Whole Grain Sorghum Flour
    1.5mg (76% DV) in 1 cup
  39. Tofu Prepared with Calcium
    1.5mg (75% DV) in 1 cup
  40. Succotash
    1.5mg (74% DV) in 1 cup
  41. Boiled Soybeans (Edamame)
    1.4mg (71% DV) in 1 cup
  42. Whole Wheat Bread
    1.4mg (70% DV) in 2 slices
  43. Rye Crispbread
    1.4mg (68% DV) in 1 cup, crushed
  44. Cooked Oatmeal
    1.4mg (68% DV) in 1 cup
  45. Adzuki Beans
    1.3mg (66% DV) in 1 cup
  46. Dried Pumpkin and Squash Seeds
    1.3mg (65% DV) in 1 oz
  47. Tempeh cooked
    1.3mg (64% DV) in 100 grams
  48. Pecans
    1.3mg (64% DV) in 1 oz (19 halves)
  49. Roasted Squash and Pumpkin Seeds (Unsalted)
    1.3mg (64% DV) in 1 oz
  50. Roasted Squash and Pumpkin Seeds (Salted)
    1.3mg (64% DV) in 1 oz
  51. Cooked Walleye Pike
    1.3mg (64% DV) in 1 fillet
  52. Ground Cloves
    1.3mg (63% DV) in 1 tsp
  53. Dried Pine Nuts
    1.2mg (62% DV) in 1 oz
  54. Canned Eastern Oysters
    1.2mg (61% DV) in 1 can (12 oz), oysters and liquid
  55. Grape Juice
    1.2mg (60% DV) in 16 oz glass
  56. Millet Flour
    1.2mg (60% DV) in 1 cup
  57. Muscadine Grapes
    1.2mg (59% DV) in 10 grapes
  58. Macadamia Nuts
    1.2mg (59% DV) in 1 oz (10-12 kernels)
  59. Quinoa Cooked
    1.2mg (58% DV) in 1 cup
  60. Cooked Large White Beans
    1.1mg (57% DV) in 1 cup
  61. Stirfried Soybean Sprouts
    1.1mg (57% DV) in 100 grams
  62. Dry Roasted Pecans
    1.1mg (56% DV) in 1 oz
  63. Bulgur
    1.1mg (55% DV) in 1 cup
  64. Black Walnuts (Dried)
    1.1mg (55% DV) in 1 oz
  65. Dried Japanese Chestnuts
    1.1mg (53% DV) in 1 oz
  66. Rice Bran
    1.1mg (53% DV) in 1 tablespoon
  67. Cooked Pacific Oysters
    1mg (52% DV) in 3 oz
  68. Roasted Chestnuts
    1mg (50% DV) in 10 kernels
  69. Canned Navy Beans
    1mg (49% DV) in 1 cup
  70. Lentils (Cooked)
    1mg (49% DV) in 1 cup
  71. Walnuts
    1mg (49% DV) in 1 oz (14 halves)
  72. Lima Beans
    1mg (49% DV) in 1 cup
  73. Cooked Collards
    1mg (48% DV) in 1 cup, chopped
  74. Navy Beans
    1mg (48% DV) in 1 cup
  75. Cooked New Zealand Spinach
    0.9mg (47% DV) in 1 cup, chopped
  76. Cooked Blackeyed Peas
    0.9mg (47% DV) in 1 cup
  77. Frozen Raspberries
    0.9mg (47% DV) in 1 cup, unthawed
  78. Blackberries
    0.9mg (47% DV) in 1 cup
  79. Great Northern Beans
    0.9mg (46% DV) in 1 cup
  80. Pepperoni
    0.9mg (46% DV) in 3 oz
  81. Cooked Small White Beans
    0.9mg (46% DV) in 1 cup
  82. Cooked Green Soybeans
    0.9mg (45% DV) in 1 cup
  83. Poi
    0.9mg (44% DV) in 1 cup
  84. Canned Mature (White) Lima Beans
    0.9mg (44% DV) in 1 cup
  85. Burrito with Beans
    0.9mg (43% DV) in 2 pieces
  86. Dry Roasted Macadamia Nuts
    0.9mg (43% DV) in 1 oz (10-12 kernels)
  87. Cooked Red Kidney Beans
    0.8mg (42% DV) in 1 cup
  88. Cooked Green Peas
    0.8mg (42% DV) in 1 cup
  89. Raspberries
    0.8mg (41% DV) in 1 cup
  90. Black-Eyed Peas (Cowpeas)
    0.8mg (41% DV) in 1 cup
  91. Canned Refried Beans
    0.8mg (40% DV) in 1 cup
  92. French Bread
    0.8mg (40% DV) in 1 slice
  93. Dried Coconut
    0.8mg (40% DV) in 1 oz
  94. Cassava
    0.8mg (40% DV) in 1 cup
  95. Durian
    0.8mg (40% DV) in 1 cup, chopped or diced
  96. Okra
    0.8mg (39% DV) in 1 cup
  97. Firm Tofu
    0.8mg (39% DV) in 1/2 cup
  98. Dried Coconut (Unsweetened)
    0.8mg (39% DV) in 1 oz
  99. Split Peas
    0.8mg (39% DV) in 1 cup
  100. Pinto Beans (Cooked)
    0.8mg (39% DV) in 1 cup
  101. Chia Seeds
    0.8mg (39% DV) in 1 oz
  102. Cooked Smelt
    0.8mg (38% DV) in 3 oz
  103. Black Beans
    0.8mg (38% DV) in 1 cup
  104. Kidney Beans
    0.8mg (38% DV) in 1 cup
  105. Whelk (Cooked)
    0.8mg (38% DV) in 3 oz
  106. Cooked Long-Grain White Rice
    0.7mg (37% DV) in 1 cup
  107. Parsnips
    0.7mg (37% DV) in 1 cup slices
  108. Canned Red Kidney Beans
    0.7mg (37% DV) in 1 cup
  109. Mungo Beans (Cooked)
    0.7mg (37% DV) in 1 cup
  110. Cooked Beet Greens
    0.7mg (37% DV) in 1 cup (1 Inch pieces)
  111. Dried Chinese Chestnuts
    0.7mg (37% DV) in 1 oz
  112. Vinespinach
    0.7mg (37% DV) in 100 grams
  113. Boysenberries (Frozen)
    0.7mg (36% DV) in 1 cup, unthawed
  114. Canned Minestrone
    0.7mg (36% DV) in 1 cup
  115. Broad Beans (Fava)
    0.7mg (36% DV) in 1 cup
  116. Sesame Seeds (Toasted)
    0.7mg (35% DV) in 1 oz
  117. Fish bass freshwater mixed species cooked dry heat
    0.7mg (35% DV) in 1 fillet
  118. Flax Seeds
    0.7mg (35% DV) in 1oz
  119. Fresh Water Bass (Raw)
    0.7mg (35% DV) in 1 fillet
  120. Unsweetened Rice Milk
    0.7mg (34% DV) in 8 fl oz (approximate weight, 1 serving)
  121. Roasted Buckwheat Groats
    0.7mg (34% DV) in 1 cup
  122. Fish trout mixed species cooked dry heat
    0.7mg (34% DV) in 1 fillet
  123. Cooked Soybean Sprouts
    0.7mg (33% DV) in 1 cup
  124. Veggie Burgers
    0.7mg (33% DV) in 1 pattie
  125. Grapes
    0.7mg (33% DV) in 1 cup
  126. Dried Lotus Seeds
    0.7mg (33% DV) in 1 oz (42 medium seeds)
  127. Dried Pilinuts
    0.7mg (33% DV) in 1 oz (15 kernels)
  128. Cranberry Beans (Roman Beans)
    0.7mg (33% DV) in 1 cup
  129. Baked Beans
    0.6mg (32% DV) in 1 cup
  130. Strawberries
    0.6mg (32% DV) in 1 cup, sliced
  131. Frozen Strawberries
    0.6mg (32% DV) in 1 cup, thawed
  132. Toasted Whole Wheat Bread
    0.6mg (32% DV) in 1 slice
  133. Dry Roasted Almonds
    0.6mg (32% DV) in 1 oz (22 whole kernels)
  134. Almonds
    0.6mg (31% DV) in 1 oz (23 whole kernels)
  135. Black Bean Soup
    0.6mg (31% DV) in 1 cup
  136. Mustard Spinach
    0.6mg (31% DV) in 1 cup, chopped
  137. Cooked Nopales
    0.6mg (30% DV) in 1 cup
  138. Tofu extra firm prepared with nigari
    0.6mg (30% DV) in 1/5 block
  139. Grape Juice (With Added Vitamin C)
    0.6mg (30% DV) in 1 cup
  140. Black Turtle Beans
    0.6mg (30% DV) in 1 cup
  141. Mung Beans (Cooked)
    0.6mg (30% DV) in 1 cup
  142. Wheat Bran Bread
    0.6mg (30% DV) in 1 slice
  143. Ground Ginger
    0.6mg (30% DV) in 1 tsp
  144. Dry Roasted Sunflower Seeds
    0.6mg (30% DV) in 1 oz
  145. Dry Roasted Sunflower Seeds (With Salt)
    0.6mg (30% DV) in 1 oz
  146. Saffron
    0.6mg (30% DV) in 1 tbsp
  147. Fuyu Persimmon
    0.6mg (30% DV) in 1 fruit (2-1/2 Inch dia)
  148. Yam
    0.6mg (30% DV) in 1 cup, cubes
  149. Peas
    0.6mg (30% DV) in 1 cup
  150. Ground Turmeric
    0.6mg (30% DV) in 1 tsp
  151. Cooked Taro
    0.6mg (30% DV) in 1 cup, sliced
  152. Cooked Swiss Chard
    0.6mg (29% DV) in 1 cup, chopped
  153. Soychips
    0.6mg (29% DV) in 1 oz
  154. Cooked Escarole
    0.6mg (29% DV) in 1 cup
  155. Peanut Butter (Chunk Style)
    0.6mg (29% DV) in 2 tbsp
  156. Safflower Seeds
    0.6mg (29% DV) in 1 oz
  157. English Muffins
    0.6mg (29% DV) in 1 muffin
  158. Cooked Sweet Potatoes
    0.6mg (28% DV) in 1 medium (2 Inch dia, 5 Inch long, raw)
  159. California Red Kidney Beans
    0.6mg (28% DV) in 1 cup
  160. Cardamom
    0.6mg (28% DV) in 1 tsp, ground
  161. Cooked Beets
    0.6mg (28% DV) in 1 cup
  162. Dark Chocolate (70-85% Cocoa)
    0.6mg (28% DV) in 1 oz
  163. Raw Peanuts
    0.5mg (27% DV) in 1 oz
  164. Dried Sunflower Seeds
    0.5mg (27% DV) in 1 oz
  165. Cooked Scotch Kale
    0.5mg (27% DV) in 1 cup, chopped
  166. Vanilla Soymilk
    0.5mg (27% DV) in 1 cup
  167. Cooked Kale
    0.5mg (27% DV) in 1 cup, chopped
  168. Bagels
    0.5mg (27% DV) in 1 bagel
  169. Unsalted Peanut Butter (Smooth)
    0.5mg (27% DV) in 2 tbsp
  170. Multi-Grain Toast
    0.5mg (26% DV) in 1 slice regular
  171. Cooked Northern Pike
    0.5mg (26% DV) in 6oz fillet
  172. Pea Sprouts
    0.5mg (26% DV) in 1 cup
  173. Fiddlehead Ferns
    0.5mg (26% DV) in 100 grams
  174. Canned Shrimp
    0.5mg (25% DV) in 1 cup
  175. Dry Roasted Peanuts
    0.5mg (25% DV) in 1 oz
  176. Spinach Egg Noodles (Cooked)
    0.5mg (25% DV) in 1 cup
  177. Subway Tuna Sub
    0.5mg (25% DV) in 6 inch sub
  178. Cooked Yam
    0.5mg (25% DV) in 1 cup, cubes
  179. Gingerbread Cake
    0.5mg (25% DV) in 1 piece (1/9 of 8 Inch square)
  180. Egg Noodles (Cooked)
    0.5mg (25% DV) in 1 cup
  181. Cooked Garden Cress
    0.5mg (25% DV) in 1 cup
  182. Cooked Lentil Sprouts
    0.5mg (25% DV) in 100 grams
  183. Pickled Beets
    0.5mg (25% DV) in 1 cup slices
  184. Blueberries
    0.5mg (25% DV) in 1 cup
  185. Baked Acorn Squash
    0.5mg (25% DV) in 1 cup, cubes
  186. Okara
    0.5mg (25% DV) in 1 cup
  187. Soybean Sprouts
    0.5mg (25% DV) in 1 cup
  188. Whole Wheat Pita
    0.5mg (24% DV) in 1 pita, small (4 Inch dia)
  189. Cooked Mustard Spinach
    0.5mg (24% DV) in 1 cup, chopped
  190. Cooked Turnip Greens
    0.5mg (24% DV) in 1 cup, chopped
  191. Roasted Chinese Chestnuts
    0.5mg (24% DV) in 1 oz
  192. Chrysanthemum Leaves
    0.5mg (24% DV) in 1 cup, chopped
  193. Dried Peaches (Low-Moisture)
    0.5mg (24% DV) in 1 cup
  194. Oil Roasted Cashews
    0.5mg (24% DV) in 1 oz (18 kernels)
  195. Fried Yellow Plantains
    0.5mg (24% DV) in 1 cup
  196. Cooked Millet
    0.5mg (24% DV) in 1 cup
  197. Cooked Okra
    0.5mg (24% DV) in 1 cup slices
  198. Cashews (Raw)
    0.5mg (24% DV) in 1 oz
  199. Soft Tofu
    0.5mg (23% DV) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  200. Cooked Wild Rice
    0.5mg (23% DV) in 1 cup

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.