Foods high in manganese

Toasted wheat germ cereal, plain tops the list with 20 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. 1Toasted wheat germ cereal, plainBreakfast Cereals20 mg868% DV
  2. 2Sun Country Kretschmer Wheat Germ, regularBreakfast Cereals19.1 mg830% DV
  3. 3Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals17.4 mg756% DV
  4. 4Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals15.9 mg690% DV
  5. 5Quaker Oat Bran cerealBreakfast Cereals5.7 mg248% DV
  6. 6Wheatena cereal, dryBreakfast Cereals5.3 mg229% DV
  7. 7Quaker Quick Oats, dryBreakfast Cereals4.3 mg187% DV
  8. 8Post Shredded Wheat, lightly frosted, spoon-sizeBreakfast Cereals4.2 mg183% DV
  9. 9Homemade granolaBreakfast Cereals4 mg174% DV
  10. 10Quaker Toasted Multigrain CrispsBreakfast Cereals3.9 mg167% DV
  11. 11Oat cereal, regular and quick, unfortified, dryBreakfast Cereals3.6 mg158% DV
  12. 12Uncle Sam CerealBreakfast Cereals3.6 mg157% DV
  13. 13Cheerios cerealBreakfast Cereals3.6 mg155% DV
  14. 14Ralston Enriched Wheat Bran FlakesBreakfast Cereals3.5 mg151% DV
  15. 15Fortified instant plain oats, dryBreakfast Cereals3.4 mg147% DV
  16. 16Post Grape-Nuts cerealBreakfast Cereals3.2 mg141% DV
  17. 17Health Valley Fiber 7 FlakesBreakfast Cereals3.2 mg140% DV
  18. 18Post Raisin Bran cerealBreakfast Cereals3.2 mg140% DV
  19. 19Whole wheat hot natural cereal, dryBreakfast Cereals3.2 mg139% DV
  20. 20Quaker Oatmeal Squares cerealBreakfast Cereals3 mg132% DV
  21. 21Health Valley Oat Bran FlakesBreakfast Cereals2.9 mg126% DV
  22. 22Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals2.8 mg121% DV
  23. 23Ralston Tasteeos cerealBreakfast Cereals2.7 mg117% DV
  24. 24Fortified instant cinnamon spice oats, dryBreakfast Cereals2.6 mg112% DV
  25. 25Quaker 100% Natural Granola with RaisinsBreakfast Cereals2.5 mg110% DV
  26. 26Post Shredded Wheat, original big biscuitBreakfast Cereals2.5 mg110% DV
  27. 27Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals2.5 mg108% DV
  28. 28Quaker Instant Oatmeal, fruit and creamBreakfast Cereals2.4 mg103% DV
  29. 29Quaker Oat Life plain cerealBreakfast Cereals2.3 mg101% DV
  30. 30Fortified instant oats, maple and brown sugar, dryBreakfast Cereals2.3 mg100% DV
  31. 31Quaker Instant Oatmeal, maple brown sugar, dryBreakfast Cereals2.2 mg98% DV
  32. 32Quaker Instant Oatmeal, raisins, dates, walnutsBreakfast Cereals2.2 mg97% DV
  33. 33Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals2 mg89% DV
  34. 34Fortified puffed wheat cerealBreakfast Cereals1.8 mg76% DV
  35. 35Incaparina dry mix, unpreparedBreakfast Cereals1.6 mg70% DV
  36. 36Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsBreakfast Cereals1.6 mg68% DV
  37. 37Fortified puffed rice cerealBreakfast Cereals1.5 mg65% DV
  38. 38Cream of Wheat, 2 1/2 minute, dryBreakfast Cereals1.4 mg59% DV
  39. 39Cream of Wheat, 1 min, dryBreakfast Cereals1.3 mg59% DV
  40. 40Enriched quick farina, dryBreakfast Cereals1.3 mg56% DV
  41. 41Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast Cereals1.3 mg56% DV
  42. 42Ralston Crisp Rice cerealBreakfast Cereals1.1 mg48% DV
  43. 43Cream of rice cereal, dryBreakfast Cereals1 mg45% DV
  44. 44Malt-O-Meal Golden PuffsBreakfast Cereals0.85 mg37% DV
  45. 45Wheatena cereal, cookedBreakfast Cereals0.82 mg36% DV
  46. 46Wheatena cereal, cooked, saltedBreakfast Cereals0.82 mg36% DV
  47. 47Quaker Cap'n Crunch cerealBreakfast Cereals0.75 mg32% DV
  48. 48Unenriched farina, dryBreakfast Cereals0.69 mg30% DV
  49. 49Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no saltBreakfast Cereals0.68 mg30% DV
  50. 50Quaker/Mother's Oat Bran, prepared with saltBreakfast Cereals0.68 mg29% DV
  51. 51Ralston Crispy HexagonsBreakfast Cereals0.65 mg28% DV
  52. 52Instant oat cereal, fortified, cinnamon spice, preparedBreakfast Cereals0.64 mg28% DV
  53. 53Malt-O-Meal Fruity Dyno-BitesBreakfast Cereals0.63 mg27% DV
  54. 54Whole wheat hot cereal, cooked, saltedBreakfast Cereals0.58 mg25% DV
  55. 55Unenriched oats, cooked, saltedBreakfast Cereals0.58 mg25% DV
  56. 56Oat cereal, regular and quick, cooked, no saltBreakfast Cereals0.58 mg25% DV
  57. 57Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals0.56 mg24% DV
  58. 58Quaker MultiGrain Oatmeal, prepared, no saltBreakfast Cereals0.48 mg21% DV
  59. 59Quaker MultiGrain Oatmeal, prepared with saltBreakfast Cereals0.48 mg21% DV
  60. 60Instant oat cereal, fortified, raisin spice, preparedBreakfast Cereals0.47 mg20% DV
  61. 61Quaker King Vitaman cerealBreakfast Cereals0.41 mg18% DV
  62. 62Quaker Crunchy Bran cerealBreakfast Cereals0.36 mg16% DV
  63. 63Quaker Sweet Crunch/Quisp cerealBreakfast Cereals0.33 mg14% DV
  64. 64Chocolate frosted puffed corn cerealBreakfast Cereals0.25 mg11% DV
  65. 65Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals0.24 mg10% DV
  66. 66Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without saltBreakfast Cereals0.23 mg10% DV
  67. 67Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals0.23 mg10% DV
  68. 68Ralston Corn BiscuitsBreakfast Cereals0.22 mg10% DV
  69. 69Quaker instant plain corn grits, dryBreakfast Cereals0.2 mg9% DV
  70. 70Enriched quick farina, cooked, unsaltedBreakfast Cereals0.2 mg9% DV
  71. 71Enriched farina, cooked with water, with saltBreakfast Cereals0.2 mg9% DV
  72. 72Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without saltBreakfast Cereals0.19 mg8% DV
  73. 73Nature's Path Organic Flax Plus FlakesBreakfast Cereals0.18 mg8% DV
  74. 74Enriched white corn grits, dryBreakfast Cereals0.14 mg6% DV
  75. 75Cream of rice, cooked with water, with saltBreakfast Cereals0.14 mg6% DV
  76. 76Quaker instant corn grits, cheddar cheese flavor, dryBreakfast Cereals0.14 mg6% DV
  77. 77Nature's Path Organic Flax Plus Pumpkin GranolaBreakfast Cereals0.12 mg5% DV
  78. 78Unenriched yellow corn grits, dryBreakfast Cereals0.11 mg5% DV
  79. 79Ralston Corn FlakesBreakfast Cereals0.095 mg4% DV
  80. 80Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without saltBreakfast Cereals0.049 mg2% DV
  81. 81Enriched white corn grits, cooked, saltedBreakfast Cereals0.037 mg2% DV
  82. 82Enriched white corn grits, cooked, unsaltedBreakfast Cereals0.037 mg2% DV
  83. 83Enriched yellow corn grits, cooked, unsaltedBreakfast Cereals0.037 mg2% DV
  84. 84Enriched yellow corn grits, cooked, saltedBreakfast Cereals0.037 mg2% DV
  85. 85Cream of wheat, regular, cooked with water, with saltBreakfast Cereals0.001 mg0% 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.