Foods high in manganese

Crude rice bran tops the list with 14.2 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. 1Crude rice branCereal Grains and Pasta14.2 mg618% DV
  2. 2Crude wheat germCereal Grains and Pasta13.3 mg578% DV
  3. 3Crude wheat branCereal Grains and Pasta11.5 mg500% DV
  4. 4Uncooked teffCereal Grains and Pasta9.2 mg402% DV
  5. 5Chia seeds, rawCereal Grains and Pasta7.6 mg329% DV
  6. 6Dark rye flourCereal Grains and Pasta6.1 mg264% DV
  7. 7Raw oat branCereal Grains and Pasta5.6 mg245% DV
  8. 8OatsCereal Grains and Pasta4.9 mg214% DV
  9. 9Soft red winter wheatCereal Grains and Pasta4.4 mg191% DV
  10. 10Einkorn grain, rawCereal Grains and Pasta4.2 mg183% DV
  11. 11Whole-grain triticale flourCereal Grains and Pasta4.2 mg182% DV
  12. 12Whole-grain wheat flourCereal Grains and Pasta4.1 mg177% DV
  13. 13Hard red spring wheatCereal Grains and Pasta4.1 mg176% DV
  14. 14Partially debranned oat flourCereal Grains and Pasta4 mg175% DV
  15. 15Brown rice flourCereal Grains and Pasta4 mg174% DV
  16. 16Hard red winter wheatCereal Grains and Pasta4 mg173% DV
  17. 17Black rice, unenriched, rawCereal Grains and Pasta3.9 mg170% DV
  18. 18Dry enriched vegetable macaroniCereal Grains and Pasta3.8 mg167% DV
  19. 19Hard white wheatCereal Grains and Pasta3.8 mg166% DV
  20. 20White sorghum bran, unenriched, rawCereal Grains and Pasta3.8 mg165% DV
  21. 21Raw brown medium-grain riceCereal Grains and Pasta3.7 mg163% DV
  22. 22Unenriched whole wheat flourCereal Grains and Pasta3.6 mg155% DV
  23. 23Steel cut oatsCereal Grains and Pasta3.4 mg148% DV
  24. 24Soft white wheatCereal Grains and Pasta3.4 mg148% DV
  25. 25Whole grain soft wheat flourCereal Grains and Pasta3.4 mg148% DV
  26. 26Amaranth grain, uncookedCereal Grains and Pasta3.3 mg145% DV
  27. 27Khorasan grain, rawCereal Grains and Pasta3.3 mg142% DV
  28. 28Whole grain oat flourCereal Grains and Pasta3.3 mg142% DV
  29. 29Old fashioned rolled oatsCereal Grains and Pasta3.2 mg141% DV
  30. 30TriticaleCereal Grains and Pasta3.2 mg140% DV
  31. 31Bulgur, dryCereal Grains and Pasta3 mg133% DV
  32. 32Durum wheatCereal Grains and Pasta3 mg131% DV
  33. 33Dry whole-wheat pastaCereal Grains and Pasta3 mg130% DV
  34. 34Uncooked speltCereal Grains and Pasta3 mg130% DV
  35. 35Uncle Ben's dry parboiled brown riceCereal Grains and Pasta3 mg129% DV
  36. 36Whole grain spelt flourCereal Grains and Pasta2.9 mg128% DV
  37. 37Teff, cookedCereal Grains and Pasta2.9 mg124% DV
  38. 38Raw brown long-grain riceCereal Grains and Pasta2.9 mg124% DV
  39. 39Brown rice flourCereal Grains and Pasta2.8 mg123% DV
  40. 40Dry whole grain spaghettiCereal Grains and Pasta2.7 mg119% DV
  41. 41Uncooked khorasan wheatCereal Grains and Pasta2.7 mg119% DV
  42. 42Raw unenriched long grain brown riceCereal Grains and Pasta2.7 mg117% DV
  43. 43Dry spinach spaghettiCereal Grains and Pasta2.6 mg115% DV
  44. 44Bulgur, rawCereal Grains and Pasta2.6 mg115% DV
  45. 45Red rice, unenriched, rawCereal Grains and Pasta2.6 mg114% DV
  46. 46Pearled farro, rawCereal Grains and Pasta2.6 mg113% DV
  47. 47Rye grainCereal Grains and Pasta2.6 mg112% DV
  48. 48Medium rye flourCereal Grains and Pasta2.4 mg105% DV
  49. 49Amaranth flourCereal Grains and Pasta2.3 mg100% DV
  50. 50Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta2.2 mg97% DV
  51. 51Rye flourCereal Grains and Pasta2.1 mg93% DV
  52. 52Whole grain pasta, 51% wheat, dryCereal Grains and Pasta2.1 mg92% DV
  53. 53Uncooked quinoaCereal Grains and Pasta2 mg88% DV
  54. 54Whole-groat buckwheat flourCereal Grains and Pasta2 mg88% DV
  55. 55Quinoa flourCereal Grains and Pasta2 mg88% DV
  56. 56Hulled barleyCereal Grains and Pasta1.9 mg84% DV
  57. 57De Boles gluten-free rice pasta, cookedCereal Grains and Pasta1.9 mg84% DV
  58. 58Sprouted wheatCereal Grains and Pasta1.9 mg81% DV
  59. 59Raw milletCereal Grains and Pasta1.6 mg71% DV
  60. 60Roasted buckwheat groats, dryCereal Grains and Pasta1.6 mg70% DV
  61. 61Sorghum grainCereal Grains and Pasta1.6 mg70% DV
  62. 62White whole grain sorghum, rawCereal Grains and Pasta1.5 mg67% DV
  63. 63Buckwheat flourCereal Grains and Pasta1.5 mg67% DV
  64. 64Spinach spaghetti, cookedCereal Grains and Pasta1.5 mg65% DV
  65. 65Raw wild riceCereal Grains and Pasta1.3 mg58% DV
  66. 66Pearled barley, rawCereal Grains and Pasta1.3 mg57% DV
  67. 67Cooked whole-wheat pastaCereal Grains and Pasta1.3 mg57% DV
  68. 68Wild rice, rawCereal Grains and Pasta1.3 mg57% DV
  69. 69BuckwheatCereal Grains and Pasta1.3 mg57% DV
  70. 70Dry Japanese soba noodlesCereal Grains and Pasta1.3 mg56% DV
  71. 71Whole grain sorghum flourCereal Grains and Pasta1.3 mg55% DV
  72. 72Whole grain buckwheatCereal Grains and Pasta1.2 mg53% DV
  73. 73Tinkyada brown rice pasta, cookedCereal Grains and Pasta1.2 mg53% DV
  74. 74Unenriched white rice flourCereal Grains and Pasta1.2 mg52% DV
  75. 75Barley malt flourCereal Grains and Pasta1.2 mg52% DV
  76. 76Barley flourCereal Grains and Pasta1.2 mg51% DV
  77. 77White pearled sorghum flour, unenriched, rawCereal Grains and Pasta1.2 mg51% DV
  78. 78White pearled sorghum grain, unenriched, rawCereal Grains and Pasta1.2 mg51% DV
  79. 79Light rye flourCereal Grains and Pasta1.2 mg51% DV
  80. 80Uncle Ben's parboiled brown rice, cookedCereal Grains and Pasta1.1 mg50% DV
  81. 81Raw enriched medium-grain white riceCereal Grains and Pasta1.1 mg48% DV
  82. 82Raw unenriched medium-grain white riceCereal Grains and Pasta1.1 mg48% DV
  83. 83Cooked medium-grain brown riceCereal Grains and Pasta1.1 mg48% DV
  84. 84Cooked speltCereal Grains and Pasta1.1 mg47% DV
  85. 85Raw enriched long-grain white riceCereal Grains and Pasta1.1 mg47% DV
  86. 86Raw unenriched long-grain white riceCereal Grains and Pasta1.1 mg47% DV
  87. 87Sorghum flourCereal Grains and Pasta1.1 mg47% DV
  88. 88Dry enriched spaghettiCereal Grains and Pasta1.1 mg46% DV
  89. 89Uncooked enriched short-grain white riceCereal Grains and Pasta1 mg45% DV
  90. 90White short-grain rice, raw, unenrichedCereal Grains and Pasta1 mg45% DV
  91. 91Dry enriched parboiled white riceCereal Grains and Pasta1 mg45% DV
  92. 92Dry unenriched parboiled long-grain white riceCereal Grains and Pasta1 mg45% DV
  93. 93Barley flour or mealCereal Grains and Pasta1 mg45% DV
  94. 94Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta1 mg45% DV
  95. 95Cooked khorasan wheatCereal Grains and Pasta1 mg45% DV
  96. 96Dry enriched spinach egg noodlesCereal Grains and Pasta1 mg44% DV
  97. 97Millet flourCereal Grains and Pasta1 mg44% DV
  98. 98Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta1 mg43% DV
  99. 99Glutinous rice flourCereal Grains and Pasta0.99 mg43% DV
  100. 100Cooked enriched vegetable macaroniCereal Grains and Pasta0.99 mg43% 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.