Nutrient Ranking Tool

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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
    (Oats (Includes Foods For Usda's Food Distribution Program))
    7.7mg (333% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  2. Cooked Teff
    (Teff Cooked)
    7.2mg (313% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  3. Oat Bran
    (Oat Bran Raw)
    5.3mg (230% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  4. Buckwheat (Uncooked)
    (Buckwheat)
    2.2mg (96% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  5. Cooked Spelt
    (Spelt Cooked)
    2.1mg (92% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  6. Cooked Oat Bran
    (Oat Bran Cooked)
    2.1mg (92% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  7. Cooked Brown Rice
    (Rice Brown Medium-Grain Cooked (Includes Foods For Usda's Food Distribution Program))
    2.1mg (93% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  8. Cooked Amaranth
    (Amaranth Grain Cooked)
    2.1mg (91% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  9. Brown Rice
    (Rice Brown Long-Grain Cooked (Includes Foods For Usda's Food Distribution Program))
    2mg (86% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  10. Kamut Cooked
    (Wheat Kamut Khorasan Cooked)
    1.8mg (77% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  11. Whole Wheat Pasta
    (Pasta Whole-Wheat Cooked (Includes Foods For Usda's Food Distribution Program))
    1.5mg (67% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Common) View
    (Source)
  12. Whole Grain Sorghum Flour
    (Sorghum Flour Whole-Grain)
    1.5mg (66% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  13. Cooked Oatmeal
    (Cereals Oats Regular And Quick Unenriched Cooked With Water (Includes Boiling And Microwaving) Without Salt)
    1.4mg (59% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  14. Quinoa Cooked
    1.2mg (51% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  15. Cooked Bulgur
    (Bulgur Cooked)
    1.1mg (48% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  16. Rice Bran
    (Rice Bran Crude)
    1.1mg (46% DV) in 1 tablespoon
    Database: Standard Release (Common) View
    (Source)
  17. Cooked White Rice
    (Rice White Long-Grain Regular Enriched Cooked)
    0.7mg (32% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  18. Medium Grain White Rice
    (Rice White Medium-Grain Enriched Cooked)
    0.7mg (30% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  19. Roasted Buckwheat Groats
    (Buckwheat Groats Roasted Cooked)
    0.7mg (29% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  20. Uncooked Whole-Grain Cornmeal
    (Cornmeal Whole-Grain White)
    0.6mg (26% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  21. Uncooked Yellow Cornmeal
    (Cornmeal Whole-Grain Yellow)
    0.6mg (26% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  22. Egg Noodles (Cooked)
    (Noodles Egg Enriched Cooked)
    0.5mg (22% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  23. Spinach Egg Noodles (Cooked)
    (Noodles Egg Spinach Enriched Cooked)
    0.5mg (22% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  24. Cooked Millet
    (Millet Cooked)
    0.5mg (21% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  25. Cooked Wild Rice
    (Wild Rice Cooked)
    0.5mg (20% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  26. Cooked Pearled Barley
    (Barley Pearled Cooked)
    0.4mg (18% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  27. Japanese Soba Noodles (Buckwheat)
    (Noodles Japanese Soba Cooked)
    0.4mg (19% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  28. Cooked Japanese Somen
    (Noodles Japanese Somen Cooked)
    0.4mg (19% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  29. Cooked Pasta (Unenriched)
    (Pasta Cooked Unenriched Without Added Salt)
    0.4mg (17% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Common) View
    (Source)
  30. Gluten Free Corn Noodles (Cooked)
    (Pasta Gluten-Free Corn Cooked)
    0.2mg (9% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  31. Rice Noodles (Cooked)
    (Rice Noodles Cooked)
    0.2mg (9% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  32. Yellow Cornmeal (Grits)
    (Cereals Corn Grits Yellow Regular And Quick Enriched Cooked With Water Without Salt)
    0.1mg (4% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  33. Cooked Couscous
    (Couscous Cooked)
    0.1mg (6% DV) in 1 cup, cooked
    Database: Standard Release (Common) View
    (Source)
  34. Canned Hominy
    (Hominy Canned White)
    0.1mg (5% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
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