Foods high in manganese

Plain rye wafers tops the list with 1.6 mg per 100 calories. 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.

1. 1Plain rye wafersBaked Products1.6 mg
2. 2Whole-wheat matzoBaked Products1.0 mg
3. 3Oat bran muffinsBaked Products0.97 mg
4. 4Whole-wheat English muffinsBaked Products0.88 mg
5. 5Whole-wheat dinner rollsBaked Products0.86 mg
6. 6Whole wheat breadBaked Products0.86 mg
7. 7Whole wheat hamburger rollsBaked Products0.86 mg
8. 8Whole wheat bread, toastedBaked Products0.83 mg
9. 9Toasted multigrain breadBaked Products0.76 mg
10. 10Multi-grain breadBaked Products0.76 mg
11. 11Whole-wheat pancakes, from incomplete dry mixBaked Products0.74 mg
12. 12Multigrain bagelsBaked Products0.74 mg
13. 13Pumpernickel rollsBaked Products0.69 mg
14. 14Homemade whole wheat bread, toastedBaked Products0.68 mg
15. 15Homemade whole wheat breadBaked Products0.68 mg
16. 16Rye crispbreadBaked Products0.68 mg
17. 17Wheat bran muffin dry mixBaked Products0.67 mg
18. 18Frozen low-fat whole wheat wafflesBaked Products0.67 mg
19. 19Whole wheat pita breadBaked Products0.66 mg
20. 20Rice bran breadBaked Products0.65 mg
21. 21Whole-wheat pancake dry mixBaked Products0.65 mg
22. 22Seasoned rye wafersBaked Products0.62 mg
23. 23Protein breadBaked Products0.6 mg
24. 24Frozen whole wheat chapati or rotiBaked Products0.58 mg
25. 25Toasted rice bran breadBaked Products0.58 mg
26. 26Wheat bagelsBaked Products0.57 mg
27. 27Mary's Gone Crackers organic gluten freeBaked Products0.57 mg
28. 28Reduced-calorie wheat breadBaked Products0.56 mg
29. 29Whole-wheat crackers, reduced fatBaked Products0.55 mg
30. 30Reduced-calorie oat bran breadBaked Products0.55 mg
31. 31Gluten-free multi-seeded multigrain crackersBaked Products0.54 mg
32. 32Crunchmaster multi-grain crisps, gluten-freeBaked Products0.53 mg
33. 33Cracked wheat breadBaked Products0.53 mg
34. 34Boston brown bread, cannedBaked Products0.52 mg
35. 35Pumpernickel breadBaked Products0.52 mg
36. 36Gluten-free whole grain rollsBaked Products0.51 mg
37. 37Udi's whole grain gluten-free dinner rollsBaked Products0.51 mg
38. 38Low-salt whole-wheat crackersBaked Products0.51 mg
39. 39Whole-wheat crackersBaked Products0.5 mg
40. 40Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten FreeBaked Products0.5 mg
41. 41Refrigerated whole wheat naanBaked Products0.49 mg
42. 42Buckwheat pancake dry mixBaked Products0.49 mg
43. 43Wheat crackers, reduced fatBaked Products0.48 mg
44. 44Wheat or cracked wheat hamburger rollsBaked Products0.46 mg
45. 45Wheat English muffinsBaked Products0.45 mg
46. 46Wheat bread, toastedBaked Products0.44 mg
47. 47Low-sodium baking powderBaked Products0.43 mg
48. 48Frozen gluten-free pancakesBaked Products0.43 mg
49. 49Van's original gluten-free pancakesBaked Products0.43 mg
50. 50Plain chapatiBaked Products0.42 mg
51. 51Reduced-calorie oat bran bread, toastedBaked Products0.42 mg
52. 52Mixed-grain hamburger bunsBaked Products0.39 mg
53. 53Chocolate pie crust, readyBaked Products0.38 mg
54. 54Low salt wheat crackersBaked Products0.38 mg
55. 55Whole wheat saltine crackersBaked Products0.38 mg
56. 56Wheat dinner rollsBaked Products0.37 mg
57. 57Wheat breadBaked Products0.37 mg
58. 58Gingersnap cookiesBaked Products0.37 mg
59. 59Calcium-fortified whole grain white rollsBaked Products0.36 mg
60. 60Van's totally original gluten free wafflesBaked Products0.36 mg
61. 61Oatmeal bread, toastedBaked Products0.35 mg
62. 62Oatmeal breadBaked Products0.35 mg
63. 63Regular wheat crackersBaked Products0.34 mg
64. 64Oat bran bagelsBaked Products0.34 mg
65. 65Oat bran breadBaked Products0.33 mg
66. 66Frozen whole wheat parathaBaked Products0.32 mg
67. 67Cinnamon-raisin bagelsBaked Products0.32 mg
68. 68Oat bran dinner rollsBaked Products0.32 mg
69. 69Rye bread, toastedBaked Products0.32 mg
70. 70Rye breadBaked Products0.32 mg
71. 71Blueberry muffin, low-fatBaked Products0.31 mg
72. 72Toasted protein breadBaked Products0.3 mg
73. 73Frozen gluten-free wafflesBaked Products0.3 mg
74. 74Oat bran bread, toastedBaked Products0.29 mg
75. 75Molasses cookiesBaked Products0.29 mg
76. 76Plain melba toastBaked Products0.29 mg
77. 77Crackers, melba toast, plain, without saltBaked Products0.29 mg
78. 78Wheat melba toastBaked Products0.28 mg
79. 79White wheat breadBaked Products0.27 mg
80. 80Oatmeal cookie mix, dryBaked Products0.27 mg
81. 81Andrea's gluten-free soft dinner rollBaked Products0.26 mg
82. 82Gluten-free brown rice sorghum rollsBaked Products0.26 mg
83. 83Toasted raisin-cinnamon English muffinsBaked Products0.26 mg
84. 84Gluten-free brown rice rollsBaked Products0.26 mg
85. 85Udi's classic french gluten free rollsBaked Products0.26 mg
86. 86Mixed-grain English muffinsBaked Products0.26 mg
87. 87Seasoned dry breadcrumbsBaked Products0.26 mg
88. 88Graham cracker pie crust, readyBaked Products0.26 mg
89. 89Reduced-calorie oatmeal breadBaked Products0.26 mg
90. 90Refrigerated mixed grain biscuitsBaked Products0.25 mg
91. 91Meal crackersBaked Products0.25 mg
92. 92Rye dinner rollsBaked Products0.25 mg
93. 93Raisin-cinnamon English muffinsBaked Products0.24 mg
94. 94Oatmeal cookiesBaked Products0.24 mg
95. 95Plain or honey graham crackersBaked Products0.24 mg
96. 96Toasted plain English muffins, enrichedBaked Products0.23 mg
97. 97Plain dry grated bread crumbsBaked Products0.23 mg
98. 98Reduced-calorie rye breadBaked Products0.22 mg
99. 99Plain English muffins, enrichedBaked Products0.22 mg
100. 100Wonton wrappersBaked Products0.22 mg

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.