Foods high in Manganese

Manganese is a trace mineral found mainly in whole grains, nuts, legumes and tea.

The Daily Value is 2.3 mg. The list ranks generic foods by manganese per 100 g, from USDA FoodData Central. Amounts per 100 g favor dry and concentrated foods, so the typical serving is shown too.

#	Food	Per 100 g	% DV	Per serving
1	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan Beverages	269 mg	11,700%	70 mg 1 scoop
2	Beverages, tea, instant, decaffeinated, unsweetened Beverages	133 mg	5,783%	0.93 mg 1 serving 2 tsp
3	Beverages, tea, instant, unsweetened, powder Beverages	133 mg	5,783%	0.93 mg 1 serving 1 tsp
4	Beverages, nutritional shake mix, high protein, powder Beverages	125 mg	5,435%	12.5 mg 1 tbsp
5	Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted Baby Foods	124 mg	5,391%	8.9 mg 1 scoop
6	Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder Baby Foods	77 mg	3,348%	6.7 mg 1 scoop
7	Spices, cloves, ground Spices and Herbs	60.1 mg	2,614%	3.9 mg 1 tbsp
8	Infant formula, GERBER, GOOD START 2 SOY, with iron, powder Baby Foods	55 mg	2,391%	5.2 mg 1 scoop
9	Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA Baby Foods	51.5 mg	2,239%	15.7 mg 1 fl oz
10	Spices, ginger, ground Spices and Herbs	33.3 mg	1,448%	1.7 mg 1 tbsp
11	Jujube, Chinese, fresh, dried Fruits and Fruit Juices	31.1 mg	1,351%	n/a
12	Beverages, tea, instant, lemon, unsweetened Beverages	30.7 mg	1,333%	0.43 mg 1 tsp, rounded
13	Beverages, tea, instant, decaffeinated, lemon, diet Beverages	30.4 mg	1,320%	0.49 mg 2 tsp
14	Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder Beverages	30.4 mg	1,320%	0.49 mg 2 tsp
15	Spices, saffron Spices and Herbs	28.4 mg	1,235%	0.6 mg 1 tbsp
16	Spices, cardamom Spices and Herbs	28 mg	1,217%	1.6 mg 1 tbsp, ground
17	Cereals ready-to-eat, wheat germ, toasted, plain Breakfast Cereals	20 mg	868%	5.7 mg 1 oz
18	Spices, turmeric, ground Spices and Herbs	19.8 mg	861%	1.9 mg 1 tbsp
19	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular Breakfast Cereals	19.1 mg	830%	2.7 mg 2 tbsp (1 NLEA serving)
20	Spices, cinnamon, ground Spices and Herbs	17.5 mg	759%	1.4 mg 1 tbsp
21	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran Breakfast Cereals	17.4 mg	756%	2.8 mg 0.25 cup (1 NLEA serving)
22	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ Breakfast Cereals	15.9 mg	690%	2.2 mg 2 tbsp (1 NLEA serving)
23	Spices, pumpkin pie spice Spices and Herbs	15.8 mg	689%	0.89 mg 1 tbsp
24	Beverages, chocolate drink, milk and soy based, ready to drink, fortified Beverages	14.8 mg	642%	35 mg 8 fl oz
25	Rice bran, crude Cereal Grains and Pasta	14.2 mg	618%	16.8 mg 1 cup
26	Wheat germ, crude Cereal Grains and Pasta	13.3 mg	578%	15.3 mg 1 cup
27	Spices, pepper, black Spices and Herbs	12.8 mg	554%	0.88 mg 1 tbsp, ground
28	Nuts, hazelnuts or filberts, blanched Nut and Seed Products	12.7 mg	550%	3.6 mg 1 oz
29	Wheat bran, crude Cereal Grains and Pasta	11.5 mg	500%	6.7 mg 1 cup
30	Spearmint, dried Spices and Herbs	11.5 mg	499%	0.18 mg 1 tbsp
31	Nuts, pine nuts, raw Nut and Seed Products	10.2 mg	443%	3.1 mg Reference amount (RACC)
32	Mango, dried, sweetened Fruits and Fruit Juices	10 mg	435%	n/a
33	Spices, parsley, dried Spices and Herbs	9.8 mg	427%	0.16 mg 1 tbsp
34	Spices, basil, dried Spices and Herbs	9.8 mg	426%	0.21 mg 1 tbsp, leaves
35	Teff, uncooked Cereal Grains and Pasta	9.2 mg	402%	17.8 mg 1 cup
36	Nuts, pine nuts, dried Nut and Seed Products	8.8 mg	383%	2.5 mg 1 oz (167 kernels)
37	Spices, curry powder Spices and Herbs	8.3 mg	361%	0.52 mg 1 tbsp
38	Spices, bay leaf Spices and Herbs	8.2 mg	355%	0.15 mg 1 tbsp, crumbled
39	Spices, tarragon, dried Spices and Herbs	8 mg	346%	0.14 mg 1 tbsp, leaves
40	Nuts, formulated, wheat-based, unflavored, with salt added Nut and Seed Products	7.9 mg	344%	2.2 mg 1 oz
41	Spices, thyme, dried Spices and Herbs	7.9 mg	342%	0.21 mg 1 tbsp, leaves
42	Hazelnuts, beaked (Northern Plains Indians) American Indian/Alaska Native Foods	7.6 mg	330%	2.2 mg 1 oz
43	Seeds, hemp seed, hulled Nut and Seed Products	7.6 mg	330%	2.3 mg 3 tbsp
44	Spices, celery seed Spices and Herbs	7.6 mg	329%	0.49 mg 1 tbsp
45	Chia seeds, dry, raw Cereal Grains and Pasta	7.6 mg	329%	3.4 mg Reference amount (RACC)
46	Nuts, formulated, wheat-based, all flavors except macadamia, without salt Nut and Seed Products	6.9 mg	302%	2 mg 1 oz
47	Spices, poultry seasoning Spices and Herbs	6.9 mg	298%	0.3 mg 1 tbsp
48	Mollusks, mussel, blue, cooked, moist heat Finfish and Shellfish Products	6.8 mg	296%	5.8 mg 3 oz
49	Spices, poppy seed Spices and Herbs	6.7 mg	292%	0.59 mg 1 tbsp
50	Fireweed, leaves, raw Vegetables and Vegetable Products	6.7 mg	291%	1.5 mg 1 cup, chopped
51	Nuts, butternuts, dried Nut and Seed Products	6.6 mg	285%	1.9 mg 1 oz
52	Spices, fennel seed Spices and Herbs	6.5 mg	284%	0.38 mg 1 tbsp, whole
53	Spices, coriander leaf, dried Spices and Herbs	6.4 mg	276%	0.11 mg 1 tbsp
54	Snacks, rice cakes, brown rice, buckwheat Snacks	6.2 mg	269%	0.56 mg 1 cake
55	Snacks, rice cakes, brown rice, buckwheat, unsalted Snacks	6.2 mg	269%	0.56 mg 1 cake
56	Nuts, hazelnuts or filberts Nut and Seed Products	6.2 mg	268%	1.8 mg 1 oz (21 whole kernels)
57	Spices, savory, ground Spices and Herbs	6.1 mg	265%	0.27 mg 1 tbsp
58	Beef, New Zealand, imported, variety meats and by-products, tripe cooked, boiled Beef Products	6.1 mg	264%	5.2 mg 3 oz
59	Rye flour, dark Cereal Grains and Pasta	6.1 mg	264%	7.8 mg 1 cup
60	Nuts, hazelnuts or filberts, raw Nut and Seed Products	6.1 mg	263%	1.8 mg Reference amount (RACC)
61	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry Vegetables and Vegetable Products	5.9 mg	256%	0.29 mg 0.25 cup
62	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry Breakfast Cereals	5.7 mg	248%	2.3 mg 0.5 cup (1 NLEA serving)
63	Oat bran, raw Cereal Grains and Pasta	5.6 mg	245%	5.3 mg 1 cup
64	Nuts, hazelnuts or filberts, dry roasted, without salt added Nut and Seed Products	5.6 mg	241%	1.6 mg 1 oz
65	Spices, marjoram, dried Spices and Herbs	5.4 mg	236%	0.092 mg 1 tbsp
66	Crackers, rye, wafers, plain Baked Products	5.4 mg	233%	3.3 mg 1 cup, crushed
67	Flour, coconut Nut and Seed Products	5.3 mg	230%	0.79 mg Reference amount (RACC)
68	Cereals, WHEATENA, dry Breakfast Cereals	5.3 mg	229%	2.1 mg 0.33 cup (1 NLEA serving)
69	Lemon grass (citronella), raw Vegetables and Vegetable Products	5.2 mg	227%	0.25 mg 1 tbsp
70	Snacks, rice cakes, brown rice, multigrain Snacks	5.2 mg	227%	0.47 mg 1 cake
71	Snacks, rice cakes, brown rice, multigrain, unsalted Snacks	5.2 mg	227%	0.47 mg 1 cake
72	Snacks, rice cakes, brown rice, corn Snacks	5.1 mg	221%	0.46 mg 1 cake
73	Spices, oregano, dried Spices and Herbs	5 mg	217%	0.05 mg 1 tsp, leaves
74	Oats Cereal Grains and Pasta	4.9 mg	214%	7.7 mg 1 cup
75	Peanut flour, defatted Legumes and Legume Products	4.9 mg	213%	1.4 mg 1 oz
76	Raspberry juice concentrate Fruits and Fruit Juices	4.7 mg	203%	n/a
77	Nuts, hickorynuts, dried Nut and Seed Products	4.6 mg	200%	1.3 mg 1 oz
78	Seeds, pumpkin and squash seed kernels, dried Nut and Seed Products	4.5 mg	198%	1.3 mg 1 oz
79	Nuts, pecans Nut and Seed Products	4.5 mg	196%	1.3 mg 1 oz (19 halves)
80	Seeds, pumpkin and squash seed kernels, roasted, with salt added Nut and Seed Products	4.5 mg	195%	1.3 mg 1 oz
81	Seeds, pumpkin and squash seed kernels, roasted, without salt Nut and Seed Products	4.5 mg	195%	1.3 mg 1 oz
82	Sugars, maple Sweets and Desserts	4.4 mg	192%	1.2 mg 1 piece (1-3/4" x 1-1/4" x 1/2")
83	Wheat, soft red winter Cereal Grains and Pasta	4.4 mg	191%	7.4 mg 1 cup
84	Nuts, pine nuts, pinyon, dried Nut and Seed Products	4.3 mg	188%	1.2 mg 1 oz
85	Cereals, QUAKER, Quick Oats, Dry Breakfast Cereals	4.3 mg	187%	1.7 mg 0.5 cup
86	Spices, pepper, white Spices and Herbs	4.3 mg	187%	0.31 mg 1 tbsp, ground
87	Seaweed, agar, dried Vegetables and Vegetable Products	4.3 mg	187%	n/a
88	Snacks, rice cakes, brown rice, sesame seed, unsalted Snacks	4.3 mg	187%	0.39 mg 1 cake
89	Snacks, rice cakes, brown rice, sesame seed Snacks	4.3 mg	187%	0.39 mg 1 cake
90	Peanut flour, low fat Legumes and Legume Products	4.2 mg	184%	1.2 mg 1 oz
91	Einkorn, grain, dry, raw Cereal Grains and Pasta	4.2 mg	183%	1.9 mg Reference amount (RACC)
92	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size Breakfast Cereals	4.2 mg	183%	2.2 mg 1 cup (1 NLEA serving)
93	Soy protein concentrate, produced by alcohol extraction Legumes and Legume Products	4.2 mg	182%	1.2 mg 1 oz
94	Soy protein concentrate, produced by acid wash Legumes and Legume Products	4.2 mg	182%	1.2 mg 1 oz
95	Triticale flour, whole-grain Cereal Grains and Pasta	4.2 mg	182%	5.4 mg 1 cup
96	Baking chocolate, unsweetened, squares Sweets and Desserts	4.2 mg	181%	1.2 mg 1 oz square Bakers
97	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw Legumes and Legume Products	4.2 mg	180%	0.52 mg 1 tbsp
98	Nuts, macadamia nuts, raw Nut and Seed Products	4.1 mg	180%	1.2 mg 1 oz (10-12 kernels)
99	Seeds, pumpkin seeds (pepitas), raw Nut and Seed Products	4.1 mg	179%	1.2 mg Reference amount (RACC)
100	Rice crackers Snacks	4.1 mg	177%	1.2 mg 1 serving

General information, not a recommendation to eat any food in particular amounts. Supplements and fortified foods are not covered.