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34 Grains and Pasta Highest in Manganese

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