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56 Nuts and Seeds 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. Pine Nuts (Dried)
    2.5mg (125% DV) in 1 oz (167 kernels)
  2. Shredded Coconut Meat
    2.3mg (115% DV) in 1 cup, shredded
  3. Hemp Seeds
    2.2mg (108% DV) in 1oz
  4. Butternuts (Dried)
    1.9mg (93% DV) in 1 oz
  5. Hazelnuts
    1.8mg (88% DV) in 1 oz (21 whole kernels)
  6. Coconut Milk
    1.7mg (87% DV) in 1 cup
  7. Dry Roasted Hazelnuts
    1.6mg (79% DV) in 1 oz
  8. Dried Pumpkin and Squash Seeds
    1.3mg (65% DV) in 1 oz
  9. Pecans
    1.3mg (64% DV) in 1 oz (19 halves)
  10. Roasted Squash and Pumpkin Seeds (Unsalted)
    1.3mg (64% DV) in 1 oz
  11. Roasted Squash and Pumpkin Seeds (Salted)
    1.3mg (64% DV) in 1 oz
  12. Dried Pine Nuts
    1.2mg (62% DV) in 1 oz
  13. Macadamia Nuts
    1.2mg (59% DV) in 1 oz (10-12 kernels)
  14. Dry Roasted Pecans
    1.1mg (56% DV) in 1 oz
  15. Black Walnuts (Dried)
    1.1mg (55% DV) in 1 oz
  16. Dried Japanese Chestnuts
    1.1mg (53% DV) in 1 oz
  17. Roasted Chestnuts
    1mg (50% DV) in 10 kernels
  18. Walnuts
    1mg (49% DV) in 1 oz (14 halves)
  19. Dry Roasted Macadamia Nuts
    0.9mg (43% DV) in 1 oz (10-12 kernels)
  20. Dried Coconut
    0.8mg (40% DV) in 1 oz
  21. Dried Coconut (Unsweetened)
    0.8mg (39% DV) in 1 oz
  22. Chia Seeds
    0.8mg (39% DV) in 1 oz
  23. Dried Chinese Chestnuts
    0.7mg (37% DV) in 1 oz
  24. Sesame Seeds (Toasted)
    0.7mg (35% DV) in 1 oz
  25. Flax Seeds
    0.7mg (35% DV) in 1oz
  26. Dried Lotus Seeds
    0.7mg (33% DV) in 1 oz (42 medium seeds)
  27. Dried Pilinuts
    0.7mg (33% DV) in 1 oz (15 kernels)
  28. Dry Roasted Almonds
    0.6mg (32% DV) in 1 oz (22 whole kernels)
  29. Almonds
    0.6mg (31% DV) in 1 oz (23 whole kernels)
  30. Dry Roasted Sunflower Seeds
    0.6mg (30% DV) in 1 oz
  31. Dry Roasted Sunflower Seeds (With Salt)
    0.6mg (30% DV) in 1 oz
  32. Safflower Seeds
    0.6mg (29% DV) in 1 oz
  33. Dried Sunflower Seeds
    0.5mg (27% DV) in 1 oz
  34. Dry Roasted Peanuts
    0.5mg (25% DV) in 1 oz
  35. Roasted Chinese Chestnuts
    0.5mg (24% DV) in 1 oz
  36. Oil Roasted Cashews
    0.5mg (24% DV) in 1 oz (18 kernels)
  37. Cashews (Raw)
    0.5mg (24% DV) in 1 oz
  38. Seeds watermelon seed kernels dried
    0.5mg (23% DV) in 1 oz
  39. Chinese Chestnuts
    0.5mg (23% DV) in 1 oz
  40. Sesame Butter (Tahini)
    0.4mg (21% DV) in 1 oz
  41. Dried Beechnuts
    0.4mg (19% DV) in 1 oz
  42. Dry Roasted Pistachio Nuts
    0.4mg (18% DV) in 1 oz (49 kernels)
  43. Brazilnuts
    0.3mg (17% DV) in 1 oz (6 kernels)
  44. Coconut Water
    0.3mg (17% DV) in 1 cup
  45. Pistachio Nuts
    0.3mg (17% DV) in 1 oz (49 kernels)
  46. Almond Butter
    0.3mg (17% DV) in 1 tbsp
  47. Boiled Chinese Chestnuts
    0.3mg (16% DV) in 1 oz
  48. Almond Paste
    0.2mg (12% DV) in 1 oz
  49. Boiled Chestnuts
    0.2mg (12% DV) in 1 oz
  50. Dry-Roasted Cashews
    0.2mg (12% DV) in 1 oz
  51. Cashew Butter
    0.2mg (12% DV) in 1 oz
  52. Lotus Seeds
    0.2mg (9% DV) in 1 oz
  53. Boiled Japanese Chestnuts
    0.2mg (8% DV) in 1 oz
  54. Chestnuts
    0.1mg (5% DV) in 1 oz
  55. Dried Ginkgo Nuts
    0.1mg (3% DV) in 1 oz
  56. Ginko Nuts
    0mg (2% DV) in 1 oz

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