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33 Grains and Pasta Highest in Manganese

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2.3mg Manganese = 100% DV
  1. Uncooked Oats
    7.7mg (333% DV) in 1 cup
  2. Cooked Teff
    7.2mg (313% DV) in 1 cup
  3. Oat Bran
    5.3mg (230% DV) in 1 cup
  4. Buckwheat (Uncooked)
    2.2mg (96% DV) in 1 cup
  5. Cooked Brown Rice
    2.1mg (93% DV) in 1 cup
  6. Cooked Spelt
    2.1mg (92% DV) in 1 cup
  7. Cooked Oat Bran
    2.1mg (92% DV) in 1 cup
  8. Cooked Amaranth
    2.1mg (91% DV) in 1 cup
  9. Cooked Long-grain Brown Rice
    2mg (86% DV) in 1 cup
  10. Kamut Cooked
    1.8mg (77% DV) in 1 cup
  11. Whole Wheat Pasta
    1.5mg (67% DV) in 1 cup spaghetti not packed
  12. Whole Grain Sorghum Flour
    1.5mg (66% DV) in 1 cup
  13. Cooked Oatmeal
    1.4mg (59% DV) in 1 cup
  14. Quinoa Cooked
    1.2mg (51% DV) in 1 cup
  15. Cooked Bulgur
    1.1mg (48% DV) in 1 cup
  16. Rice Bran
    1.1mg (46% DV) in 1 tablespoon
  17. Cooked Long-grain White Rice
    0.7mg (32% DV) in 1 cup
  18. Roasted Buckwheat Groats
    0.7mg (29% DV) in 1 cup
  19. Uncooked Yellow Cornmeal
    0.6mg (26% DV) in 1 cup
  20. Uncooked Whole-Grain Cornmeal
    0.6mg (26% DV) in 1 cup
  21. Spinach Egg Noodles (Cooked)
    0.5mg (22% DV) in 1 cup
  22. Egg Noodles (Cooked)
    0.5mg (22% DV) in 1 cup
  23. Cooked Millet
    0.5mg (21% DV) in 1 cup
  24. Cooked Wild Rice
    0.5mg (20% DV) in 1 cup
  25. Cooked Japanese Somen
    0.4mg (19% DV) in 1 cup
  26. Japanese Soba Noodles (Buckwheat)
    0.4mg (19% DV) in 1 cup
  27. Cooked Pearled Barley
    0.4mg (18% DV) in 1 cup
  28. Cooked Pasta (Unenriched)
    0.4mg (17% DV) in 1 cup spaghetti not packed
  29. Gluten Free Corn Noodles (Cooked)
    0.2mg (9% DV) in 1 cup
  30. Rice Noodles (Cooked)
    0.2mg (9% DV) in 1 cup
  31. Cooked Couscous
    0.1mg (6% DV) in 1 cup, cooked
  32. Canned Hominy
    0.1mg (5% DV) in 1 cup
  33. Yellow Cornmeal (Grits)
    0.1mg (4% DV) in 1 cup

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