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56 Nuts and Seeds Highest in Manganese

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2.3mg Manganese = 100% DV
  1. Pine Nuts (dried)
    2.5mg (109% DV) in 1 oz (167 kernels)
  2. Shredded Coconut Meat
    2.3mg (100% DV) in 1 cup, shredded
  3. Hemp Seeds
    2.2mg (94% DV) in 1oz
  4. Butternuts (dried)
    1.9mg (81% DV) in 1 oz
  5. Hazelnuts
    1.8mg (76% DV) in 1 oz (21 whole kernels)
  6. Coconut Milk
    1.7mg (75% DV) in 1 cup
  7. Dry Roasted Hazelnuts
    1.6mg (69% DV) in 1 oz
  8. Dried Pumpkin And Squash Seeds
    1.3mg (56% DV) in 1 oz
  9. Pecans
    1.3mg (56% DV) in 1 oz (19 halves)
  10. Roasted Squash And Pumpkin Seeds (unsalted)
    1.3mg (55% DV) in 1 oz
  11. Roasted Squash And Pumpkin Seeds (salted)
    1.3mg (55% DV) in 1 oz
  12. Dried Pine Nuts
    1.2mg (54% DV) in 1 oz
  13. Macadamia Nuts
    1.2mg (51% DV) in 1 oz (10-12 kernels)
  14. Dry Roasted Pecans
    1.1mg (49% DV) in 1 oz
  15. Black Walnuts (dried)
    1.1mg (48% DV) in 1 oz
  16. Dried Japanese Chestnuts
    1.1mg (46% DV) in 1 oz
  17. Roasted Chestnuts
    1mg (43% DV) in 10 kernels
  18. Walnuts
    1mg (42% DV) in 1 oz (14 halves)
  19. Dry Roasted Macadamia Nuts
    0.9mg (37% DV) in 1 oz (10-12 kernels)
  20. Dried Coconut
    0.8mg (35% DV) in 1 oz
  21. Dried Coconut (unsweetened)
    0.8mg (34% DV) in 1 oz
  22. Chia Seeds
    0.8mg (34% DV) in 1 oz
  23. Dried Chinese Chestnuts
    0.7mg (32% DV) in 1 oz
  24. Sesame Seeds (toasted)
    0.7mg (31% DV) in 1 oz
  25. Flax Seeds
    0.7mg (31% DV) in 1oz
  26. Dried Lotus Seeds
    0.7mg (29% DV) in 1 oz (42 medium seeds)
  27. Dried Pilinuts
    0.7mg (29% DV) in 1 oz (15 kernels)
  28. Dry Roasted Almonds
    0.6mg (28% DV) in 1 oz (22 whole kernels)
  29. Almonds
    0.6mg (27% DV) in 1 oz (23 whole kernels)
  30. Dry Roasted Sunflower Seeds
    0.6mg (26% DV) in 1 oz
  31. Dry Roasted Sunflower Seeds (with Salt)
    0.6mg (26% DV) in 1 oz
  32. Safflower Seeds
    0.6mg (25% DV) in 1 oz
  33. Dried Sunflower Seeds
    0.5mg (24% DV) in 1 oz
  34. Dry Roasted Peanuts
    0.5mg (22% DV) in 1 oz
  35. Roasted Chinese Chestnuts
    0.5mg (21% DV) in 1 oz
  36. Oil Roasted Cashews
    0.5mg (21% DV) in 1 oz (18 kernels)
  37. Cashews (raw)
    0.5mg (20% DV) in 1 oz
  38. Seeds Watermelon Seed Kernels Dried
    0.5mg (20% DV) in 1 oz
  39. Chinese Chestnuts
    0.5mg (20% DV) in 1 oz
  40. Sesame Butter (tahini)
    0.4mg (18% DV) in 1 oz
  41. Dried Beechnuts
    0.4mg (17% DV) in 1 oz
  42. Dry Roasted Pistachio Nuts
    0.4mg (15% DV) in 1 oz (49 kernels)
  43. Brazilnuts
    0.3mg (15% DV) in 1 oz (6 kernels)
  44. Coconut Water
    0.3mg (15% DV) in 1 cup
  45. Pistachio Nuts
    0.3mg (15% DV) in 1 oz (49 kernels)
  46. Almond Butter
    0.3mg (15% DV) in 1 tbsp
  47. Boiled Chinese Chestnuts
    0.3mg (14% DV) in 1 oz
  48. Almond Paste
    0.2mg (11% DV) in 1 oz
  49. Boiled Chestnuts
    0.2mg (11% DV) in 1 oz
  50. Dry-roasted Cashews
    0.2mg (10% DV) in 1 oz
  51. Cashew Butter
    0.2mg (10% DV) in 1 oz
  52. Lotus Seeds
    0.2mg (8% DV) in 1 oz
  53. Boiled Japanese Chestnuts
    0.2mg (7% DV) in 1 oz
  54. Chestnuts
    0.1mg (4% DV) in 1 oz
  55. Dried Ginkgo Nuts
    0.1mg (3% DV) in 1 oz
  56. Ginko Nuts
    0mg (1% DV) in 1 oz

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