Foods high in manganese

Plain rye wafers tops the list with 5.4 mg per 100 g. The Daily Value for manganese is 2.3 mg. Ranked from 6,392 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Plain rye wafersBaked Products5.4 mg233% DV
  2. 2Whole-wheat matzoBaked Products3.5 mg152% DV
  3. 3Wheat bran muffin dry mixBaked Products2.7 mg116% DV
  4. 4Oat bran muffinsBaked Products2.6 mg114% DV
  5. 5Whole wheat bread, toastedBaked Products2.5 mg111% DV
  6. 6Mary's Gone Crackers organic gluten freeBaked Products2.5 mg110% DV
  7. 7Rye crispbreadBaked Products2.5 mg108% DV
  8. 8Gluten-free multi-seeded multigrain crackersBaked Products2.5 mg107% DV
  9. 9Crunchmaster multi-grain crisps, gluten-freeBaked Products2.4 mg105% DV
  10. 10Seasoned rye wafersBaked Products2.4 mg103% DV
  11. 11Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten FreeBaked Products2.4 mg103% DV
  12. 12Whole wheat hamburger rollsBaked Products2.3 mg100% DV
  13. 13Whole-wheat dinner rollsBaked Products2.3 mg100% DV
  14. 14Whole-wheat crackers, reduced fatBaked Products2.3 mg99% DV
  15. 15Low-salt whole-wheat crackersBaked Products2.2 mg98% DV
  16. 16Whole-wheat pancake dry mixBaked Products2.2 mg97% DV
  17. 17Toasted multigrain breadBaked Products2.2 mg96% DV
  18. 18Whole wheat breadBaked Products2.2 mg95% DV
  19. 19Whole-wheat crackersBaked Products2.2 mg94% DV
  20. 20Wheat crackers, reduced fatBaked Products2.1 mg92% DV
  21. 21Homemade whole wheat bread, toastedBaked Products2.1 mg90% DV
  22. 22Multi-grain breadBaked Products2 mg88% DV
  23. 23Pumpernickel rollsBaked Products1.9 mg83% DV
  24. 24Homemade whole wheat breadBaked Products1.9 mg82% DV
  25. 25100% whole wheat breadBaked Products1.8 mg80% DV
  26. 26Chocolate pie crust, readyBaked Products1.8 mg80% DV
  27. 27Multigrain bagelsBaked Products1.8 mg78% DV
  28. 28Whole-wheat English muffinsBaked Products1.8 mg78% DV
  29. 29Low salt wheat crackersBaked Products1.8 mg77% DV
  30. 30Frozen whole wheat chapati or rotiBaked Products1.7 mg76% DV
  31. 31Whole wheat pita breadBaked Products1.7 mg76% DV
  32. 32Frozen low-fat whole wheat wafflesBaked Products1.7 mg74% DV
  33. 33Gluten-free whole grain rollsBaked Products1.7 mg73% DV
  34. 34Udi's whole grain gluten-free dinner rollsBaked Products1.7 mg73% DV
  35. 35Buckwheat pancake dry mixBaked Products1.7 mg72% DV
  36. 36Rice bran breadBaked Products1.6 mg69% DV
  37. 37Gingersnap cookiesBaked Products1.6 mg68% DV
  38. 38Regular wheat crackersBaked Products1.5 mg67% DV
  39. 39Whole-wheat pancakes, from incomplete dry mixBaked Products1.5 mg67% DV
  40. 40Toasted rice bran breadBaked Products1.5 mg66% DV
  41. 41Multigrain breadBaked Products1.5 mg65% DV
  42. 42Whole wheat saltine crackersBaked Products1.5 mg65% DV
  43. 43Protein breadBaked Products1.5 mg64% DV
  44. 44Wheat bagelsBaked Products1.4 mg62% DV
  45. 45Refrigerated whole wheat naanBaked Products1.4 mg61% DV
  46. 46Wheat bread, toastedBaked Products1.4 mg60% DV
  47. 47Cracked wheat breadBaked Products1.4 mg60% DV
  48. 48Pumpernickel breadBaked Products1.3 mg57% DV
  49. 49Graham cracker pie crust, readyBaked Products1.3 mg56% DV
  50. 50Molasses cookiesBaked Products1.3 mg55% DV
  51. 51Plain chapatiBaked Products1.3 mg54% DV
  52. 52Wheat or cracked wheat hamburger rollsBaked Products1.2 mg54% DV
  53. 53Oatmeal cookie mix, dryBaked Products1.2 mg53% DV
  54. 54Reduced-calorie wheat breadBaked Products1.2 mg53% DV
  55. 55Plain melba toastBaked Products1.1 mg49% DV
  56. 56Crackers, melba toast, plain, without saltBaked Products1.1 mg49% DV
  57. 57Reduced-calorie oat bran breadBaked Products1.1 mg48% DV
  58. 58Wheat sandwich crackers, cheese fillingBaked Products1.1 mg47% DV
  59. 59Wheat melba toastBaked Products1.1 mg46% DV
  60. 60Oatmeal cookiesBaked Products1.1 mg46% DV
  61. 61Frozen whole wheat parathaBaked Products1.1 mg46% DV
  62. 62Wheat breadBaked Products1 mg45% DV
  63. 63Wheat dinner rollsBaked Products1 mg44% DV
  64. 64Oatmeal bread, toastedBaked Products1 mg44% DV
  65. 65Boston brown bread, cannedBaked Products1 mg44% DV
  66. 66Plain or honey graham crackersBaked Products1 mg44% DV
  67. 67Mixed-grain hamburger bunsBaked Products1 mg44% DV
  68. 68Reduced-calorie oat bran bread, toastedBaked Products1 mg44% DV
  69. 69Wheat English muffinsBaked Products1 mg44% DV
  70. 70Seasoned dry breadcrumbsBaked Products0.98 mg43% DV
  71. 71Oatmeal cookies, baked from refrigerated doughBaked Products0.95 mg41% DV
  72. 72Meal crackersBaked Products0.94 mg41% DV
  73. 73Oatmeal breadBaked Products0.94 mg41% DV
  74. 74Calcium-fortified whole grain white rollsBaked Products0.93 mg40% DV
  75. 75Frozen gluten-free pancakesBaked Products0.93 mg40% DV
  76. 76Van's original gluten-free pancakesBaked Products0.93 mg40% DV
  77. 77Plain dry grated bread crumbsBaked Products0.92 mg40% DV
  78. 78Whole wheat snack crackersBaked Products0.92 mg40% DV
  79. 79Regular peanut butter sandwich cookiesBaked Products0.91 mg40% DV
  80. 80Rye bread, toastedBaked Products0.91 mg39% DV
  81. 81Van's totally original gluten free wafflesBaked Products0.89 mg39% DV
  82. 82Cinnamon-raisin bagelsBaked Products0.88 mg38% DV
  83. 83Oat bran bagelsBaked Products0.86 mg38% DV
  84. 84La Moderna Rikis cream crackersBaked Products0.84 mg37% DV
  85. 85Oatmeal cookiesBaked Products0.84 mg36% DV
  86. 86Low salt saltine crackersBaked Products0.84 mg36% DV
  87. 87Rye breadBaked Products0.82 mg36% DV
  88. 88Oatmeal sandwich cookiesBaked Products0.82 mg36% DV
  89. 89Cheese crackers with peanut butter fillingBaked Products0.82 mg36% DV
  90. 90Egg and onion matzoBaked Products0.82 mg36% DV
  91. 91Toasted protein breadBaked Products0.8 mg35% DV
  92. 92Oatmeal cookies with raisinsBaked Products0.8 mg35% DV
  93. 93Gluten-free brown rice rollsBaked Products0.8 mg35% DV
  94. 94Udi's classic french gluten free rollsBaked Products0.8 mg35% DV
  95. 95Blueberry muffin, low-fatBaked Products0.79 mg34% DV
  96. 96Standard snack crackers with peanut butter fillingBaked Products0.78 mg34% DV
  97. 97Frozen gluten-free wafflesBaked Products0.78 mg34% DV
  98. 98Oat bran breadBaked Products0.78 mg34% DV
  99. 99Gamesa cream crackersBaked Products0.78 mg34% DV
  100. 100Oatmeal cookie dough, refrigeratedBaked Products0.77 mg33% DV

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.