Foods high in Manganese

Grains and legumes top this ranking because manganese accumulates in plant seeds as they develop. Whole grains retain it in the bran and germ; refined grains lose most of it during milling. Tea leaves also concentrate manganese, which is why a cup can contain a meaningful share of the 2.3 mg Daily Value.

Manganese works in your bones, blood clotting, and the chemical reactions that turn food into energy. Most people get enough from ordinary meals, so a ranking by concentration tells you where it lives in food rather than where you should focus your diet. Absorption varies widely between individuals and drops when you also consume iron or calcium from the same meal.

FDA daily value: 2.3 mg

Selling a product with manganese? Generate a print-ready nutrition label from your recipe.

Showing 351–400 of 11,725 foods

#	Food	Category	Per 100 g	% DV	Source
351	Cereal, ready to eat, Life, Quaker	Breakfast cereals	2.84 mg	124%	CNF
352	Flour, rice, brown	Cereal Grains and Pasta	2.84 mg	123%	USDA_FF
353	Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker	Breakfast cereals	2.82 mg	123%	CNF
354	Nuts, coconut meat, dried (desiccated), toasted	Nut and Seed Products	2.80 mg	122%	USDA_SR
355	Nuts, coconut meat, desiccated, toasted	Nuts and Seeds	2.80 mg	122%	CNF
356	Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified	Baby Foods	2.80 mg	122%	USDA_SR
357	Game meat, native, caribou (reindeer), stomach, contents	Lamb, Veal and Game	2.80 mg	122%	CNF
358	Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker	Breakfast cereals	2.79 mg	121%	CNF
359	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Breakfast Cereals	2.79 mg	121%	USDA_SR
360	Babyfood, cereal, ready to eat, 'O' shaped	Babyfoods	2.79 mg	121%	CNF
361	Nuts, coconut meat, dried (desiccated), creamed	Nut and Seed Products	2.78 mg	121%	USDA_SR
362	Nuts, coconut meat, desiccated, creamed	Nuts and Seeds	2.78 mg	121%	CNF
363	Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker	Breakfast cereals	2.77 mg	121%	CNF
364	Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted	Baked Products	2.75 mg	119%	CNF
365	Nuts, coconut meat, dried (desiccated), not sweetened	Nut and Seed Products	2.75 mg	119%	USDA_SR
366	Nuts, coconut meat, desiccated, unsweetened	Nuts and Seeds	2.75 mg	119%	CNF
367	Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker	Breakfast cereals	2.74 mg	119%	CNF
368	Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron	Baby Foods	2.74 mg	119%	USDA_SR
369	Wheat, KAMUT khorasan, uncooked	Cereal Grains and Pasta	2.73 mg	119%	USDA_SR
370	Grains, wheat, kamut khorasan, uncooked	Cereals, Grains and Pasta	2.73 mg	119%	CNF
371	Seeds, chia seeds, dried	Nut and Seed Products	2.72 mg	118%	USDA_SR
372	Seeds, chia seeds, dried	Nuts and Seeds	2.72 mg	118%	CNF
373	Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi	Breakfast cereals	2.71 mg	118%	CNF
374	Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills	Breakfast cereals	2.71 mg	118%	CNF
375	Cereals ready-to-eat, RALSTON TASTEEOS	Breakfast Cereals	2.70 mg	117%	USDA_SR
376	Rice, brown, long grain, unenriched, raw	Cereal Grains and Pasta	2.70 mg	117%	USDA_FF
377	Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker	Breakfast cereals	2.69 mg	117%	CNF
378	Grains, wheat flour, whole-wheat	Cereals, Grains and Pasta	2.69 mg	117%	CNF
379	Grains, rye	Cereals, Grains and Pasta	2.68 mg	117%	CNF
380	Cereal, ready to eat, Alpha-bits, Post	Breakfast cereals	2.67 mg	116%	CNF
381	Muffins, wheat bran, dry mix	Baked Products	2.67 mg	116%	USDA_SR
382	Muffin, wheat bran, dry mix, unprepared	Baked Products	2.67 mg	116%	CNF
383	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks	2.66 mg	116%	USDA_SR
384	Snacks, pretzels, hard, whole-wheat, including both salted and unsalted	Snacks	2.66 mg	116%	CNF
385	Spaghetti, spinach, dry	Cereal Grains and Pasta	2.65 mg	115%	USDA_SR
386	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	2.65 mg	115%	CNF
387	Peanuts, spanish, raw	Legumes and Legume Products	2.64 mg	115%	USDA_SR
388	Peanuts, Spanish, raw	Legumes and Legume Products	2.64 mg	115%	CNF
389	Bulgur, dry, raw	Cereal Grains and Pasta	2.64 mg	115%	USDA_FF
390	Leeks, (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	2.63 mg	115%	USDA_SR
391	Leeks (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	2.63 mg	115%	CNF
392	Seeds, sunflower seed, kernel, raw	Nut and Seed Products	2.63 mg	114%	USDA_FF
393	Muffins, oat bran	Baked Products	2.63 mg	114%	USDA_SR
394	Muffin, oat bran (wheat free-product)	Baked Products	2.63 mg	114%	CNF
395	Rice, red, unenriched, dry, raw	Cereal Grains and Pasta	2.63 mg	114%	USDA_FF
396	Nuts, mixed nuts, dry roasted, with peanuts, without salt added	Nut and Seed Products	2.61 mg	113%	USDA_SR
397	Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER	Nut and Seed Products	2.61 mg	113%	USDA_SR
398	Sweets, molasses, blackstrap	Sweets	2.61 mg	113%	CNF
399	Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker	Breakfast cereals	2.61 mg	113%	CNF
400	Cereal, hot, oats, instant: cookies and cream, dry, Quaker	Breakfast cereals	2.60 mg	113%	CNF

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Foods high in Manganese

Turn these foods into a print-ready nutrition label.