Top 50 Foods Highest in Manganese

Ranked by manganese content per 100g. The Daily Value is 2.3mg.

These rankings are sorted by nutrient content per 100g from USDA data. We filter out obvious junk and low-value processed entries, but a food can still rank high in one nutrient while being high in sodium, saturated fat, sugar, or cholesterol.

Per 100gPer Serving

#	Food	Manganese	% DV
1	🥜 Nuts Hazelnuts Or Filberts Nut and Seed Products	13mg	548%
2	🌾 Teff Uncooked Cereal Grains and Pasta	9.2mg	402%
3	🥜 Nuts Pine Nuts Nut and Seed Products	8.8mg	383%
4	🥜 Hemp Seeds Nut and Seed Products	7.6mg	330%
5	🐟 Mussel Finfish and Shellfish Products	6.8mg	296%
6	🥬 Fireweed Leaves Vegetables and Vegetable Products	6.7mg	291%
7	🥜 Nuts Butternuts Nut and Seed Products	6.6mg	285%
8	🌾 Oat Bran Cereal Grains and Pasta	5.6mg	245%
9	🥬 Lemon Grass (citronella) Vegetables and Vegetable Products	5.2mg	227%
10	🍎 Raspberry Juice Concentrate Fruits and Fruit Juices	4.7mg	203%
11	🥜 Nuts Hickorynuts Nut and Seed Products	4.6mg	200%
12	🥜 Pumpkin and Squash Seeds Nut and Seed Products	4.5mg	197%
13	🥜 Nuts Pecans Nut and Seed Products	4.5mg	196%
14	🌾 Wheat Soft Red Winter Cereal Grains and Pasta	4.4mg	191%
15	🥜 Nuts Pine Nuts Nut and Seed Products	4.3mg	188%
16	🫘 Chickpeas (garbanzo Beans Bengal Gram) Legumes and Legume Products	4.2mg	180%
17	🥜 Nuts Macadamia Nuts Nut and Seed Products	4.1mg	180%
18	🌾 Wheat Hard Red Spring Cereal Grains and Pasta	4.1mg	177%
19	🌾 Wheat Hard Red Winter Cereal Grains and Pasta	4.0mg	173%
20	🥜 Nuts Walnuts Nut and Seed Products	3.9mg	170%
21	🌾 Macaroni Vegetable Cereal Grains and Pasta	3.9mg	167%
22	🌾 Wheat Hard White Cereal Grains and Pasta	3.8mg	166%
23	🫘 Winged Beans Mature Seeds Legumes and Legume Products	3.7mg	162%
24	🥜 Nuts Chestnuts Nut and Seed Products	3.7mg	161%
25	🫘 Tofu Dried-frozen (koyadofu) Legumes and Legume Products	3.7mg	160%
26	🌾 Wheat Soft White Cereal Grains and Pasta	3.4mg	148%
27	🥜 Nuts Walnuts Nut and Seed Products	3.4mg	148%
28	🌾 Amaranth Grain Uncooked Cereal Grains and Pasta	3.3mg	145%
29	🌾 Triticale Cereal Grains and Pasta	3.2mg	140%
30	🥬 Epazote Vegetables and Vegetable Products	3.1mg	135%
31	🌾 Bulgur Dry Cereal Grains and Pasta	3.0mg	133%
32	🌾 Wheat Durum Cereal Grains and Pasta	3.0mg	131%
33	🌾 Spelt Uncooked Cereal Grains and Pasta	3.0mg	130%
34	🥜 Sunflower Seeds Nut and Seed Products	2.9mg	126%
35	🥬 Grape Leaves Vegetables and Vegetable Products	2.9mg	124%
36	🌾 Teff Cereal Grains and Pasta	2.9mg	124%
37	🥜 Nuts Coconut Meat Nut and Seed Products	2.8mg	122%
38	🥜 Nuts Coconut Meat Nut and Seed Products	2.8mg	121%
39	🌾 Wheat Khorasan Cereal Grains and Pasta	2.7mg	119%
40	🥜 Chia Seeds Nut and Seed Products	2.7mg	118%
41	🌾 Spaghetti Spinach Cereal Grains and Pasta	2.6mg	115%
42	🫘 Peanuts Spanish Legumes and Legume Products	2.6mg	115%
43	🥜 Nuts Mixed Nuts Nut and Seed Products	2.6mg	113%
44	🥜 Nuts Mixed Nuts Nut and Seed Products	2.6mg	113%
45	🌾 Rye Grain Cereal Grains and Pasta	2.6mg	112%
46	🥜 Sesame Butter Nut and Seed Products	2.5mg	110%
47	🫘 Soybeans Mature Seeds Legumes and Legume Products	2.5mg	110%
48	🥜 Flaxseed Nut and Seed Products	2.5mg	108%
49	🥜 Nuts Almonds Nut and Seed Products	2.5mg	107%
50	🥜 Nuts Almonds Nut and Seed Products	2.5mg	107%

Top 50 Foods Highest in Manganese

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