Foods high in manganese

Chocolate pie crust, ready tops the list with 3.3 mg per serving. 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. 1Chocolate pie crust, readyBaked Products · 1 crust (182 g)3.3 mg145% DV
  2. 2Whole-wheat pancake dry mixBaked Products · 1 cup, poured from box (140 g)3.1 mg136% DV
  3. 3Oat bran muffinsBaked Products · 1 medium (113 g)3 mg129% DV
  4. 4Buckwheat pancake dry mixBaked Products · 1 cup, poured from box (122 g)2 mg88% DV
  5. 5Plain rye wafersBaked Products · 1 oz (28.3 g)1.5 mg66% DV
  6. 6Refrigerated whole wheat naanBaked Products · 1 piece (106 g)1.5 mg65% DV
  7. 7Multigrain bagelsBaked Products · 1 piece bagel (81 g)1.4 mg63% DV
  8. 8Wheat bagelsBaked Products · 1 bagel (98 g)1.4 mg61% DV
  9. 9Whole wheat hamburger rollsBaked Products · 1 roll (56 g)1.3 mg56% DV
  10. 10Frozen low-fat whole wheat wafflesBaked Products · 1 serving 2 waffles (70 g)1.2 mg52% DV
  11. 11Whole-wheat English muffinsBaked Products · 1 muffin (66 g)1.2 mg51% DV
  12. 12Seasoned dry breadcrumbsBaked Products · 1 cup (120 g)1.2 mg51% DV
  13. 13Whole wheat pita breadBaked Products · 1 pita, large (6-1/2" dia) (64 g)1.1 mg48% DV
  14. 14Meal crackersBaked Products · 1 cup (115 g)1.1 mg47% DV
  15. 15Deep dish pie crust, frozen, bakedBaked Products · 1 pie crust (average weight) (202 g)1.1 mg47% DV
  16. 16Deep dish pie crust, frozen, unbaked, enriched flourBaked Products · 1 pie crust (average weight) (225 g)1.1 mg47% DV
  17. 17Plain dry grated bread crumbsBaked Products · 1 cup (108 g)0.99 mg43% DV
  18. 18Whole-wheat matzoBaked Products · 1 oz (28.3 g)0.99 mg43% DV
  19. 19Cinnamon-raisin bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)0.92 mg40% DV
  20. 20Oat bran bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)0.91 mg39% DV
  21. 21Plain pancake dry mixBaked Products · 1 cup, poured from box (130 g)0.89 mg39% DV
  22. 22Pecan pieBaked Products · 1 piece (1/8 of 9" dia) (122 g)0.87 mg38% DV
  23. 23Plain chapatiBaked Products · 1 piece (68 g)0.85 mg37% DV
  24. 24Frozen whole wheat parathaBaked Products · 1 piece (79 g)0.83 mg36% DV
  25. 25French or Vienna breadBaked Products · 1 slice (139 g)0.8 mg35% DV
  26. 26Chocolate wafersBaked Products · 1 cup, crumbs (112 g)0.78 mg34% DV
  27. 27Frozen standard pie crust, ready-to-bakeBaked Products · 1 pie crust (average weight of 1 frozen crust) (173 g)0.76 mg33% DV
  28. 28Wheat bran muffin dry mixBaked Products · 1 oz (28.4 g)0.76 mg33% DV
  29. 29Frozen whole wheat chapati or rotiBaked Products · 1 piece (43 g)0.75 mg33% DV
  30. 30Gluten-free whole grain rollsBaked Products · 1 roll (44 g)0.74 mg32% DV
  31. 31Udi's whole grain gluten-free dinner rollsBaked Products · 1 roll (44 g)0.74 mg32% DV
  32. 32Mary's Gone Crackers organic gluten freeBaked Products · 1 oz (28.3 g)0.71 mg31% DV
  33. 33Rye crispbreadBaked Products · 1 oz (28.3 g)0.7 mg30% DV
  34. 34Whole wheat breadBaked Products · 1 slice (32 g)0.7 mg30% DV
  35. 35Gluten-free multi-seeded multigrain crackersBaked Products · 1 oz (28.3 g)0.69 mg30% DV
  36. 36Crunchmaster multi-grain crisps, gluten-freeBaked Products · 1 oz (28.3 g)0.68 mg30% DV
  37. 37Whole-wheat pancakes, from incomplete dry mixBaked Products · 1 pancake (4" dia) (44 g)0.68 mg30% DV
  38. 38Seasoned rye wafersBaked Products · 1 oz (28.3 g)0.67 mg29% DV
  39. 39Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten FreeBaked Products · 1 oz (28.3 g)0.67 mg29% DV
  40. 40Mexican bollilo rollBaked Products · 1 piece (98 g)0.67 mg29% DV
  41. 41Whole-wheat crackers, reduced fatBaked Products · 1 oz (28.3 g)0.65 mg28% DV
  42. 42Whole-wheat dinner rollsBaked Products · 1 roll (1 oz) (28 g)0.64 mg28% DV
  43. 43Whole wheat bread, toastedBaked Products · 1 slice (25 g)0.64 mg28% DV
  44. 44Low-salt whole-wheat crackersBaked Products · 1 oz (28.3 g)0.64 mg28% DV
  45. 45Wheat or cracked wheat hamburger rollsBaked Products · 1 roll (51 g)0.63 mg27% DV
  46. 46Homemade whole wheat breadBaked Products · 1 slice, thin (3-3/4" x 5" x 3/8") (33 g)0.62 mg27% DV
  47. 47Homemade whole wheat bread, toastedBaked Products · 1 slice, thin (3-3/4" x 5" x 3/8") (30 g)0.62 mg27% DV
  48. 48Whole-wheat crackersBaked Products · 1 oz (28.3 g)0.61 mg26% DV
  49. 49Wheat crackers, reduced fatBaked Products · 1 oz (28.3 g)0.6 mg26% DV
  50. 50Wheat English muffinsBaked Products · 1 muffin (57 g)0.57 mg25% DV
  51. 51Plain enriched bagels, with calcium propionate, toastedBaked Products · 1 medium bagel (3-1/2" to 4" dia) (99 g)0.57 mg25% DV
  52. 52Enriched plain bagels, without calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)0.57 mg25% DV
  53. 53Plain bagels, with calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4") (105 g)0.57 mg25% DV
  54. 54Plain bagels, without calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)0.57 mg25% DV
  55. 55Blueberry muffin, low-fatBaked Products · 1 muffin small (71 g)0.56 mg24% DV
  56. 56Pumpernickel rollsBaked Products · 1 roll (pan, dinner, or small roll) (2" square, 2" high) (28 g)0.53 mg23% DV
  57. 57Plain enriched bagels, with calcium propionateBaked Products · 1 bagel (99 g)0.53 mg23% DV
  58. 58Toasted multigrain breadBaked Products · 1 slice regular (24 g)0.53 mg23% DV
  59. 59Multi-grain breadBaked Products · 1 slice regular (26 g)0.53 mg23% DV
  60. 60Cinnamon Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)0.51 mg22% DV
  61. 61Cinnamon Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)0.51 mg22% DV
  62. 62Low salt wheat crackersBaked Products · 1 oz (28.3 g)0.5 mg22% DV
  63. 63Fat-free pound cake, commercially preparedBaked Products · 1 cake (340 g)0.47 mg20% DV
  64. 64Andrea's gluten-free soft dinner rollBaked Products · 1 roll (69 g)0.46 mg20% DV
  65. 65Gluten-free brown rice sorghum rollsBaked Products · 1 roll (69 g)0.46 mg20% DV
  66. 66Refrigerated plain naanBaked Products · 1 piece (90 g)0.46 mg20% DV
  67. 67Boston brown bread, cannedBaked Products · 1 slice (45 g)0.46 mg20% DV
  68. 68Frozen gluten-free pancakesBaked Products · 1 pancake (48 g)0.44 mg19% DV
  69. 69Van's original gluten-free pancakesBaked Products · 1 pancake (48 g)0.44 mg19% DV
  70. 70Plain pancakes, from incomplete dry mixBaked Products · 1 cup, poured from box (112 g)0.44 mg19% DV
  71. 71Blueberry pieBaked Products · 1 piece (1/8 of 9" dia) (147 g)0.44 mg19% DV
  72. 72Regular wheat crackersBaked Products · 1 oz (28.3 g)0.44 mg19% DV
  73. 73Mixed-grain hamburger bunsBaked Products · 1 roll (43 g)0.44 mg19% DV
  74. 74Mince pieBaked Products · 1 piece (1/8 of 9" dia) (165 g)0.43 mg19% DV
  75. 75Egg bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)0.43 mg19% DV
  76. 76Rice bran breadBaked Products · 1 slice (27 g)0.43 mg19% DV
  77. 77Whole wheat saltine crackersBaked Products · 1 oz (28.3 g)0.42 mg18% DV
  78. 78Pumpernickel breadBaked Products · 1 slice (5" x 4" x 3/8") (32 g)0.42 mg18% DV
  79. 79Van's totally original gluten free wafflesBaked Products · 1 waffle (47 g)0.42 mg18% DV
  80. 80Pie crust, refrigerated, unbakedBaked Products · 1 pie crust (average weight) (229 g)0.41 mg18% DV
  81. 81Pie crust, refrigerated, bakedBaked Products · 1 pie crust (198 g)0.41 mg18% DV
  82. 82Cracked wheat breadBaked Products · 1 slice, large or thick (30 g)0.41 mg18% DV
  83. 83Corn muffinsBaked Products · 1 medium (113 g)0.4 mg17% DV
  84. 84Mixed-grain English muffinsBaked Products · 1 muffin (66 g)0.4 mg17% DV
  85. 85Calcium-fortified whole grain white rollsBaked Products · 1 piece roll (43 g)0.4 mg17% DV
  86. 86Plain or buttermilk biscuits, from recipeBaked Products · 1 biscuit (4" dia) (101 g)0.38 mg17% DV
  87. 87Toasted rice bran breadBaked Products · 1 slice (25 g)0.38 mg17% DV
  88. 88Toasted raisin-cinnamon English muffinsBaked Products · 1 muffin (52 g)0.37 mg16% DV
  89. 89Graham cracker pie crust, readyBaked Products · 1 oz (28.4 g)0.36 mg16% DV
  90. 90Cherry pieBaked Products · 1 piece (1/8 of 9" dia) (180 g)0.36 mg16% DV
  91. 91Fruit Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)0.36 mg16% DV
  92. 92Fruit Danish pastryBaked Products · 1 container (3 oz) (142 g)0.36 mg16% DV
  93. 93Frozen gluten-free wafflesBaked Products · 1 waffle (45 g)0.35 mg15% DV
  94. 94Oatmeal cookie mix, dryBaked Products · 1 oz (28.4 g)0.35 mg15% DV
  95. 95Hush puppiesBaked Products · 1 cup (152 g)0.33 mg15% DV
  96. 96Wheat bread, toastedBaked Products · 1 slice (24 g)0.33 mg14% DV
  97. 97Raisin-cinnamon English muffinsBaked Products · 1 muffin (57 g)0.33 mg14% DV
  98. 98Toasted plain English muffins, enrichedBaked Products · 1 muffin (52 g)0.33 mg14% DV
  99. 99Cinnamon-raisin bagels, toastedBaked Products · 1 medium bagel (4" dia) (99 g)0.32 mg14% DV
  100. 100Plain melba toastBaked Products · 1 oz (28.3 g)0.32 mg14% 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.