Foods high in manganese

Toasted wheat germ cereal, plain tops the list with 22.6 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. 1Toasted wheat germ cereal, plainBreakfast Cereals · 1 cup (113 g)22.6 mg980% DV
  2. 2Homemade granolaBreakfast Cereals · 1 cup (122 g)4.9 mg212% DV
  3. 3Whole wheat hot natural cereal, dryBreakfast Cereals · 1 cup (94 g)3 mg131% DV
  4. 4Oat cereal, regular and quick, unfortified, dryBreakfast Cereals · 1 cup (81 g)2.9 mg128% DV
  5. 5Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals · 0.25 cup (1 NLEA serving) (16 g)2.8 mg121% DV
  6. 6Sun Country Kretschmer Wheat Germ, regularBreakfast Cereals · 2 tbsp (1 NLEA serving) (14 g)2.7 mg116% DV
  7. 7Enriched quick farina, dryBreakfast Cereals · 1 cup (176 g)2.3 mg99% DV
  8. 8Quaker Oat Bran cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (40 g)2.3 mg99% DV
  9. 9Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals · 2 tbsp (1 NLEA serving) (14 g)2.2 mg97% DV
  10. 10Quaker Toasted Multigrain CrispsBreakfast Cereals · 1.25 cup (1 NLEA serving) (57 g)2.2 mg95% DV
  11. 11Post Shredded Wheat, lightly frosted, spoon-sizeBreakfast Cereals · 1 cup (1 NLEA serving) (52 g)2.2 mg95% DV
  12. 12Wheatena cereal, dryBreakfast Cereals · 0.33 cup (1 NLEA serving) (40 g)2.1 mg92% DV
  13. 13Incaparina dry mix, unpreparedBreakfast Cereals · 1 cup (128 g)2 mg89% DV
  14. 14Wheatena cereal, cookedBreakfast Cereals · 1 cup (243 g)2 mg87% DV
  15. 15Uncle Sam CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)2 mg86% DV
  16. 16Wheatena cereal, cooked, saltedBreakfast Cereals · 1 cup (243 g)2 mg86% DV
  17. 17Post Raisin Bran cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)1.9 mg82% DV
  18. 18Post Grape-Nuts cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (58 g)1.9 mg82% DV
  19. 19Quaker Quick Oats, dryBreakfast Cereals · 0.5 cup (40 g)1.7 mg75% DV
  20. 20Quaker Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)1.7 mg74% DV
  21. 21Instant oat cereal, fortified, cinnamon spice, preparedBreakfast Cereals · 1 cup (240 g)1.5 mg67% DV
  22. 22Health Valley Oat Bran FlakesBreakfast Cereals · 1 cup (1 NLEA serving) (50 g)1.5 mg63% DV
  23. 23Whole wheat hot cereal, cooked, saltedBreakfast Cereals · 1 cup (242 g)1.4 mg61% DV
  24. 24Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)1.4 mg59% DV
  25. 25Unenriched oats, cooked, saltedBreakfast Cereals · 1 cup (234 g)1.4 mg59% DV
  26. 26Oat cereal, regular and quick, cooked, no saltBreakfast Cereals · 1 cup (234 g)1.4 mg59% DV
  27. 27Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals · 1 cup, cooked (234 g)1.3 mg57% DV
  28. 28Quaker 100% Natural Granola with RaisinsBreakfast Cereals · 0.5 cup (1 NLEA serving) (51 g)1.3 mg56% DV
  29. 29Unenriched farina, dryBreakfast Cereals · 1 cup (176 g)1.2 mg53% DV
  30. 30Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)1.2 mg52% DV
  31. 31Post Shredded Wheat, original big biscuitBreakfast Cereals · 2 biscuits (1 NLEA serving) (47 g)1.2 mg51% DV
  32. 32Fortified instant cinnamon spice oats, dryBreakfast Cereals · 1 packet (45 g)1.2 mg50% DV
  33. 33Instant oat cereal, fortified, raisin spice, preparedBreakfast Cereals · 1 cup (240 g)1.1 mg49% DV
  34. 34Ralston Enriched Wheat Bran FlakesBreakfast Cereals · 1 serving (NLEA serving size = 0.75 cup) (29 g)1 mg44% DV
  35. 35Health Valley Fiber 7 FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (31 g)1 mg44% DV
  36. 36Cheerios cerealBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)1.0 mg43% DV
  37. 37Fortified instant oats, maple and brown sugar, dryBreakfast Cereals · 1 packet (43 g)0.99 mg43% DV
  38. 38Quaker Instant Oatmeal, maple brown sugar, dryBreakfast Cereals · 1 packet (43 g)0.97 mg42% DV
  39. 39Fortified instant plain oats, dryBreakfast Cereals · 1 packet (28 g)0.95 mg41% DV
  40. 40Quaker Instant Oatmeal, raisin and spice, dryBreakfast Cereals · 1 packet (1 NLEA serving) (43 g)0.88 mg38% DV
  41. 41Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsBreakfast Cereals · 0.66 cup (1 NLEA serving) (55 g)0.85 mg37% DV
  42. 42Quaker Instant Oatmeal, fruit and creamBreakfast Cereals · 1 packet (35 g)0.83 mg36% DV
  43. 43Quaker Instant Oatmeal, raisins, dates, walnutsBreakfast Cereals · 1 packet (37 g)0.82 mg36% DV
  44. 44Ralston Tasteeos cerealBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)0.76 mg33% DV
  45. 45Quaker Oat Life plain cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)0.75 mg32% DV
  46. 46Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals · 1 cup (237 g)0.56 mg24% DV
  47. 47Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without saltBreakfast Cereals · 1 cup (245 g)0.56 mg24% DV
  48. 48Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without saltBreakfast Cereals · 1 cup (231 g)0.52 mg23% DV
  49. 49Enriched quick farina, cooked, unsaltedBreakfast Cereals · 1 cup (240 g)0.47 mg20% DV
  50. 50Cream of rice cereal, dryBreakfast Cereals · 0.25 cup (1 NLEA serving) (45 g)0.46 mg20% DV
  51. 51Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without saltBreakfast Cereals · 1 cup (244 g)0.46 mg20% DV
  52. 52Enriched farina, cooked with water, with saltBreakfast Cereals · 1 cup (233 g)0.46 mg20% DV
  53. 53Cream of Wheat, 2 1/2 minute, dryBreakfast Cereals · 3 tablespoon (1 NLEA serving) (33 g)0.45 mg20% DV
  54. 54Cream of Wheat, 1 min, dryBreakfast Cereals · 3 tablespoon (1 serving) (33 g)0.44 mg19% DV
  55. 55Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)0.38 mg17% DV
  56. 56Ralston Crisp Rice cerealBreakfast Cereals · 1.25 cup (1 NLEA serving) (33 g)0.36 mg16% DV
  57. 57Cream of rice, cooked with water, with saltBreakfast Cereals · 1 cup (244 g)0.35 mg15% DV
  58. 58Malt-O-Meal Golden PuffsBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)0.23 mg10% DV
  59. 59Enriched white corn grits, dryBreakfast Cereals · 1 cup (156 g)0.23 mg10% DV
  60. 60Fortified puffed wheat cerealBreakfast Cereals · 1 cup (12 g)0.21 mg9% DV
  61. 61Fortified puffed rice cerealBreakfast Cereals · 1 cup (14 g)0.21 mg9% DV
  62. 62Quaker Cap'n Crunch cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)0.2 mg9% DV
  63. 63Ralston Crispy HexagonsBreakfast Cereals · 1 cup (1 NLEA serving) (29 g)0.19 mg8% DV
  64. 64Malt-O-Meal Fruity Dyno-BitesBreakfast Cereals · 0.75 cup (27 g)0.17 mg7% DV
  65. 65Unenriched yellow corn grits, dryBreakfast Cereals · 1 cup (156 g)0.17 mg7% DV
  66. 66Quaker King Vitaman cerealBreakfast Cereals · 1.5 cup (1 NLEA serving) (31 g)0.13 mg6% DV
  67. 67Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without saltBreakfast Cereals · 1 cup (219 g)0.11 mg5% DV
  68. 68Quaker Crunchy Bran cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)0.097 mg4% DV
  69. 69Enriched white corn grits, cooked, saltedBreakfast Cereals · 1 cup (257 g)0.095 mg4% DV
  70. 70Enriched white corn grits, cooked, unsaltedBreakfast Cereals · 1 cup (257 g)0.095 mg4% DV
  71. 71Quaker Sweet Crunch/Quisp cerealBreakfast Cereals · 1 cup (1 NLEA serving) (27 g)0.088 mg4% DV
  72. 72Enriched yellow corn grits, cooked, unsaltedBreakfast Cereals · 1 cup (233 g)0.086 mg4% DV
  73. 73Enriched yellow corn grits, cooked, saltedBreakfast Cereals · 1 cup (233 g)0.086 mg4% DV
  74. 74Chocolate frosted puffed corn cerealBreakfast Cereals · 1 cup (30 g)0.074 mg3% DV
  75. 75Ralston Corn BiscuitsBreakfast Cereals · 1 cup (NLEA serving) (30 g)0.067 mg3% DV
  76. 76Nature's Path Organic Flax Plus Pumpkin GranolaBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)0.066 mg3% DV
  77. 77Nature's Path Organic Flax Plus FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)0.054 mg2% DV
  78. 78Quaker instant corn grits, cheddar cheese flavor, dryBreakfast Cereals · 1 packet (1 NLEA serving) (28 g)0.038 mg2% DV
  79. 79Ralston Corn FlakesBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)0.027 mg1% DV
  80. 80Quaker instant plain corn grits, dryBreakfast Cereals · 1 tbsp (7 g)0.014 mg1% DV
  81. 81Cream of wheat, regular, cooked with water, with saltBreakfast Cereals · 1 cup (1 serving) (251 g)0.003 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.