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200 Foods Highest in Manganese

Ranked by a serving size.
2.3mg Manganese = 100% DV
  1. Milk And Soy Chocolate Drink
    35mg (1522% DV) in 8 fl oz
  2. Dried Jujube
    31.1mg (1351% DV) in 100 grams
  3. Cooked Teff
    7.2mg (313% DV) in 1 cup
  4. Cooked Blue Mussels
    5.8mg (251% DV) in 3 oz
  5. Toasted Wheat Germ
    5.7mg (246% DV) in 1 oz
  6. Wild Blueberries (frozen)
    4mg (175% DV) in 1 cup, frozen
  7. Citronella (lemon Grass)
    3.5mg (152% DV) in 1 cup
  8. Firm Tofu
    3mg (129% DV) in 1 cup
  9. Dried Sweetened Mango
    2.8mg (123% DV) in 1 oz
  10. Mashed Sweet Potatoes
    2.5mg (110% DV) in 1 cup
  11. Pine Nuts (dried)
    2.5mg (109% DV) in 1 oz (167 kernels)
  12. Shredded Coconut Meat
    2.3mg (100% DV) in 1 cup, shredded
  13. Hemp Seeds
    2.2mg (94% DV) in 1oz
  14. Tempeh
    2.2mg (94% DV) in 1 cup
  15. Cooked Brown Rice
    2.1mg (93% DV) in 1 cup
  16. Cooked Lima Beans
    2.1mg (93% DV) in 1 cup
  17. Cooked Spelt
    2.1mg (92% DV) in 1 cup
  18. Cooked Oatbran
    2.1mg (92% DV) in 1 cup
  19. Cooked Amaranth
    2.1mg (91% DV) in 1 cup
  20. Palm Hearts (canned)
    2mg (88% DV) in 1 cup
  21. Cooked Long-grain Brown Rice
    2mg (86% DV) in 1 cup
  22. Cooked Clams
    1.9mg (83% DV) in 20 small
  23. Butternuts (dried)
    1.9mg (81% DV) in 1 oz
  24. Loganberries (frozen)
    1.8mg (80% DV) in 1 cup, unthawed
  25. Kamut Cooked
    1.8mg (77% DV) in 1 cup
  26. Hazelnuts
    1.8mg (76% DV) in 1 oz (21 whole kernels)
  27. Canned Lima Beans
    1.7mg (75% DV) in 1 cup
  28. Coconut Milk
    1.7mg (75% DV) in 1 cup
  29. Chickpeas (garbanzo Beans) (cooked)
    1.7mg (73% DV) in 1 cup
  30. Cooked Spinach
    1.7mg (73% DV) in 1 cup
  31. Edamame
    1.6mg (69% DV) in 1 cup
  32. Dry Roasted Hazelnuts
    1.6mg (69% DV) in 1 oz
  33. Whole Wheat Pasta
    1.5mg (67% DV) in 1 cup spaghetti not packed
  34. Pineapple
    1.5mg (67% DV) in 1 cup, chunks
  35. Whole Grain Sorghum Flour
    1.5mg (66% DV) in 1 cup
  36. Tofu Prepared With Calcium
    1.5mg (65% DV) in 1 cup
  37. Succotash
    1.5mg (64% DV) in 1 cup
  38. Boiled Soybeans (edamame)
    1.4mg (62% DV) in 1 cup
  39. Whole Wheat Bread
    1.4mg (60% DV) in 2 slices
  40. Rye Crispbread
    1.4mg (59% DV) in 1 cup, crushed
  41. Cooked Oatmeal
    1.4mg (59% DV) in 1 cup
  42. Natto
    1.3mg (58% DV) in 1/2 cup
  43. Adzuki Beans
    1.3mg (57% DV) in 1 cup
  44. Dried Pumpkin And Squash Seeds
    1.3mg (56% DV) in 1 oz
  45. Tempeh Cooked
    1.3mg (56% DV) in 100 grams
  46. Pecans
    1.3mg (56% DV) in 1 oz (19 halves)
  47. Roasted Squash And Pumpkin Seeds (unsalted)
    1.3mg (55% DV) in 1 oz
  48. Roasted Squash And Pumpkin Seeds (salted)
    1.3mg (55% DV) in 1 oz
  49. Cooked Walleye Pike
    1.3mg (55% DV) in 1 fillet
  50. Ground Cloves
    1.3mg (55% DV) in 1 tsp
  51. Dried Pine Nuts
    1.2mg (54% DV) in 1 oz
  52. Canned Eastern Oysters
    1.2mg (53% DV) in 1 can (12 oz), oysters and liquid
  53. Grape Juice
    1.2mg (53% DV) in 16 oz glass
  54. Millet Flour
    1.2mg (52% DV) in 1 cup
  55. Muscadine Grapes
    1.2mg (51% DV) in 10 grapes
  56. Macadamia Nuts
    1.2mg (51% DV) in 1 oz (10-12 kernels)
  57. Quinoa Cooked
    1.2mg (51% DV) in 1 cup
  58. Cooked Large White Beans
    1.1mg (49% DV) in 1 cup
  59. Stirfried Soybean Sprouts
    1.1mg (49% DV) in 100 grams
  60. Dry Roasted Pecans
    1.1mg (49% DV) in 1 oz
  61. Cooked Bulgur
    1.1mg (48% DV) in 1 cup
  62. Black Walnuts (dried)
    1.1mg (48% DV) in 1 oz
  63. Dried Japanese Chestnuts
    1.1mg (46% DV) in 1 oz
  64. Rice Bran
    1.1mg (46% DV) in 1 tablespoon
  65. Cooked Pacific Oysters
    1mg (45% DV) in 3 oz
  66. Roasted Chestnuts
    1mg (43% DV) in 10 kernels
  67. Canned Navy Beans
    1mg (43% DV) in 1 cup
  68. Lentils (cooked)
    1mg (43% DV) in 1 cup
  69. Walnuts
    1mg (42% DV) in 1 oz (14 halves)
  70. Lima Beans
    1mg (42% DV) in 1 cup
  71. Cooked Collards
    1mg (42% DV) in 1 cup, chopped
  72. Navy Beans
    1mg (42% DV) in 1 cup
  73. Cooked New Zealand Spinach
    0.9mg (41% DV) in 1 cup, chopped
  74. Cooked Blackeyed Peas
    0.9mg (41% DV) in 1 cup
  75. Frozen Raspberries
    0.9mg (41% DV) in 1 cup, unthawed
  76. Blackberries
    0.9mg (40% DV) in 1 cup
  77. Great Northern Beans
    0.9mg (40% DV) in 1 cup
  78. Pepperoni
    0.9mg (40% DV) in 3 oz
  79. Cooked Small White Beans
    0.9mg (40% DV) in 1 cup
  80. Cooked Green Soybeans
    0.9mg (39% DV) in 1 cup
  81. Poi
    0.9mg (39% DV) in 1 cup
  82. Canned Mature (white) Lima Beans
    0.9mg (38% DV) in 1 cup
  83. Burrito With Beans
    0.9mg (38% DV) in 2 pieces
  84. Dry Roasted Macadamia Nuts
    0.9mg (37% DV) in 1 oz (10-12 kernels)
  85. Cooked Red Kidney Beans
    0.8mg (37% DV) in 1 cup
  86. Cooked Green Peas
    0.8mg (37% DV) in 1 cup
  87. Raspberries
    0.8mg (36% DV) in 1 cup
  88. Black-eyed Peas (cowpeas)
    0.8mg (35% DV) in 1 cup
  89. Canned Refried Beans
    0.8mg (35% DV) in 1 cup
  90. French Bread
    0.8mg (35% DV) in 1 slice
  91. Dried Coconut
    0.8mg (35% DV) in 1 oz
  92. Cassava
    0.8mg (34% DV) in 1 cup
  93. Durian
    0.8mg (34% DV) in 1 cup, chopped or diced
  94. Okra
    0.8mg (34% DV) in 1 cup
  95. Firm Tofu (With Calcium and Magnesium)
    0.8mg (34% DV) in 1/2 cup
  96. Dried Coconut (unsweetened)
    0.8mg (34% DV) in 1 oz
  97. Split Peas
    0.8mg (34% DV) in 1 cup
  98. Pinto Beans (cooked)
    0.8mg (34% DV) in 1 cup
  99. Chia Seeds
    0.8mg (34% DV) in 1 oz
  100. Cooked Smelt
    0.8mg (33% DV) in 3 oz
  101. Black Beans
    0.8mg (33% DV) in 1 cup
  102. Kidney Beans
    0.8mg (33% DV) in 1 cup
  103. Whelk (cooked)
    0.8mg (33% DV) in 3 oz
  104. Cooked Long-grain White Rice
    0.7mg (32% DV) in 1 cup
  105. Parsnips
    0.7mg (32% DV) in 1 cup slices
  106. Canned Red Kidney Beans
    0.7mg (32% DV) in 1 cup
  107. Mungo Beans (cooked)
    0.7mg (32% DV) in 1 cup
  108. Cooked Beet Greens
    0.7mg (32% DV) in 1 cup (1 Inch pieces)
  109. Dried Chinese Chestnuts
    0.7mg (32% DV) in 1 oz
  110. Vinespinach
    0.7mg (32% DV) in 100 grams
  111. Boysenberries (frozen)
    0.7mg (31% DV) in 1 cup, unthawed
  112. Canned Minestrone
    0.7mg (31% DV) in 1 cup
  113. Broad Beans (fava)
    0.7mg (31% DV) in 1 cup
  114. Sesame Seeds (toasted)
    0.7mg (31% DV) in 1 oz
  115. Fish Bass Freshwater Mixed Species Cooked Dry Heat
    0.7mg (31% DV) in 1 fillet
  116. Flax Seeds
    0.7mg (31% DV) in 1oz
  117. Fresh Water Bass (raw)
    0.7mg (31% DV) in 1 fillet
  118. Unsweetened Rice Milk
    0.7mg (29% DV) in 8 fl oz (approximate weight, 1 serving)
  119. Roasted Buckwheat Groats
    0.7mg (29% DV) in 1 cup
  120. Fish Trout Mixed Species Cooked Dry Heat
    0.7mg (29% DV) in 1 fillet
  121. Cooked Soybean Sprouts
    0.7mg (29% DV) in 1 cup
  122. Veggie Burgers
    0.7mg (29% DV) in 1 pattie
  123. Grapes
    0.7mg (29% DV) in 1 cup
  124. Dried Lotus Seeds
    0.7mg (29% DV) in 1 oz (42 medium seeds)
  125. Dried Pilinuts
    0.7mg (29% DV) in 1 oz (15 kernels)
  126. Cranberry Beans (roman Beans)
    0.7mg (28% DV) in 1 cup
  127. Baked Beans
    0.6mg (28% DV) in 1 cup
  128. Strawberries
    0.6mg (28% DV) in 1 cup, sliced
  129. Frozen Strawberries
    0.6mg (28% DV) in 1 cup, thawed
  130. Toasted Whole Wheat Bread
    0.6mg (28% DV) in 1 slice
  131. Dry Roasted Almonds
    0.6mg (28% DV) in 1 oz (22 whole kernels)
  132. Almonds
    0.6mg (27% DV) in 1 oz (23 whole kernels)
  133. Black Bean Soup
    0.6mg (27% DV) in 1 cup
  134. Dry-roasted Soybeans
    0.6mg (27% DV) in 1oz
  135. Mustard Spinach
    0.6mg (27% DV) in 1 cup, chopped
  136. Cooked Nopales
    0.6mg (26% DV) in 1 cup
  137. Tofu Extra Firm Prepared With Nigari
    0.6mg (26% DV) in 1/5 block
  138. Grape Juice (with Added Vitamin C)
    0.6mg (26% DV) in 1 cup
  139. Black Turtle Beans
    0.6mg (26% DV) in 1 cup
  140. Mung Beans (cooked)
    0.6mg (26% DV) in 1 cup
  141. Wheat Bran Bread
    0.6mg (26% DV) in 1 slice
  142. Ground Ginger
    0.6mg (26% DV) in 1 tsp
  143. Dry Roasted Sunflower Seeds
    0.6mg (26% DV) in 1 oz
  144. Dry Roasted Sunflower Seeds (with Salt)
    0.6mg (26% DV) in 1 oz
  145. Saffron
    0.6mg (26% DV) in 1 tbsp
  146. Fuyu Persimmon
    0.6mg (26% DV) in 1 fruit (2-1/2 Inch dia)
  147. Peas
    0.6mg (26% DV) in 1 cup
  148. Ground Turmeric
    0.6mg (26% DV) in 1 tsp
  149. Cooked Taro
    0.6mg (26% DV) in 1 cup, sliced
  150. Cooked Swiss Chard
    0.6mg (25% DV) in 1 cup, chopped
  151. Soychips
    0.6mg (25% DV) in 1 oz
  152. Cooked Escarole
    0.6mg (25% DV) in 1 cup
  153. Peanut Butter (chunk Style)
    0.6mg (25% DV) in 2 tbsp
  154. Safflower Seeds
    0.6mg (25% DV) in 1 oz
  155. English Muffins
    0.6mg (25% DV) in 1 muffin
  156. Cooked Sweet Potatoes
    0.6mg (25% DV) in 1 medium (2 Inch dia, 5 Inch long, raw)
  157. California Red Kidney Beans
    0.6mg (24% DV) in 1 cup
  158. Cardamom
    0.6mg (24% DV) in 1 tsp, ground
  159. Cooked Beets
    0.6mg (24% DV) in 1 cup
  160. Dark Chocolate (70-85% Cocoa)
    0.6mg (24% DV) in 1 oz
  161. Raw Peanuts
    0.5mg (24% DV) in 1 oz
  162. Dried Sunflower Seeds
    0.5mg (24% DV) in 1 oz
  163. Cooked Scotch Kale
    0.5mg (24% DV) in 1 cup, chopped
  164. Vanilla Soymilk
    0.5mg (24% DV) in 1 cup
  165. Cooked Kale
    0.5mg (24% DV) in 1 cup, chopped
  166. Bagels
    0.5mg (23% DV) in 1 bagel
  167. Unsalted Peanut Butter (smooth)
    0.5mg (23% DV) in 2 tbsp
  168. Multi-grain Toast
    0.5mg (23% DV) in 1 slice regular
  169. Cooked Northern Pike
    0.5mg (23% DV) in 6oz fillet
  170. Pea Sprouts
    0.5mg (23% DV) in 1 cup
  171. Fiddlehead Ferns
    0.5mg (22% DV) in 100 grams
  172. Canned Shrimp
    0.5mg (22% DV) in 1 cup
  173. Dry Roasted Peanuts
    0.5mg (22% DV) in 1 oz
  174. Spinach Egg Noodles (cooked)
    0.5mg (22% DV) in 1 cup
  175. Subway Tuna Sub
    0.5mg (22% DV) in 6 inch sub
  176. Cooked Yam
    0.5mg (22% DV) in 1 cup, cubes
  177. Gingerbread Cake
    0.5mg (22% DV) in 1 piece (1/9 of 8 Inch square)
  178. Egg Noodles (cooked)
    0.5mg (22% DV) in 1 cup
  179. Cooked Garden Cress
    0.5mg (22% DV) in 1 cup
  180. Cooked Lentil Sprouts
    0.5mg (22% DV) in 100 grams
  181. Pickled Beets
    0.5mg (22% DV) in 1 cup slices
  182. Blueberries
    0.5mg (22% DV) in 1 cup
  183. Baked Acorn Squash
    0.5mg (22% DV) in 1 cup, cubes
  184. Okara
    0.5mg (21% DV) in 1 cup
  185. Soybean Sprouts
    0.5mg (21% DV) in 1 cup
  186. Whole Wheat Pita
    0.5mg (21% DV) in 1 pita, small (4 Inch dia)
  187. Cooked Mustard Spinach
    0.5mg (21% DV) in 1 cup, chopped
  188. Cooked Turnip Greens
    0.5mg (21% DV) in 1 cup, chopped
  189. Roasted Chinese Chestnuts
    0.5mg (21% DV) in 1 oz
  190. Chrysanthemum Leaves
    0.5mg (21% DV) in 1 cup, chopped
  191. Oil Roasted Cashews
    0.5mg (21% DV) in 1 oz (18 kernels)
  192. Fried Yellow Plantains
    0.5mg (21% DV) in 1 cup
  193. Cooked Millet
    0.5mg (21% DV) in 1 cup
  194. Cooked Okra
    0.5mg (20% DV) in 1 cup slices
  195. Cashews (raw)
    0.5mg (20% DV) in 1 oz
  196. Soft Tofu
    0.5mg (20% DV) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  197. Cooked Wild Rice
    0.5mg (20% DV) in 1 cup
  198. Cooked Artichokes (globe Or French)
    0.5mg (20% DV) in 1 cup
  199. Seeds Watermelon Seed Kernels Dried
    0.5mg (20% DV) in 1 oz
  200. Chinese Chestnuts
    0.5mg (20% DV) in 1 oz

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