Foods high in manganese

Crude wheat bran tops the list with 5.3 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.

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 wheat branCereal Grains and Pasta5.3 mg
  2. 2Crude rice branCereal Grains and Pasta4.5 mg
  3. 3Crude wheat germCereal Grains and Pasta3.7 mg
  4. 4Teff, cookedCereal Grains and Pasta2.8 mg
  5. 5Uncooked teffCereal Grains and Pasta2.5 mg
  6. 6Cooked oat branCereal Grains and Pasta2.4 mg
  7. 7Raw oat branCereal Grains and Pasta2.3 mg
  8. 8Dark rye flourCereal Grains and Pasta1.9 mg
  9. 9Chia seeds, rawCereal Grains and Pasta1.5 mg
  10. 10Soft red winter wheatCereal Grains and Pasta1.3 mg
  11. 11OatsCereal Grains and Pasta1.3 mg
  12. 12Whole-grain triticale flourCereal Grains and Pasta1.2 mg
  13. 13Hard red spring wheatCereal Grains and Pasta1.2 mg
  14. 14Hard red winter wheatCereal Grains and Pasta1.2 mg
  15. 15Einkorn grain, rawCereal Grains and Pasta1.2 mg
  16. 16Whole-grain wheat flourCereal Grains and Pasta1.2 mg
  17. 17Spinach spaghetti, cookedCereal Grains and Pasta1.2 mg
  18. 18Hard white wheatCereal Grains and Pasta1.1 mg
  19. 19Brown rice flourCereal Grains and Pasta1.1 mg
  20. 20Black rice, unenriched, rawCereal Grains and Pasta1.1 mg
  21. 21Dry enriched vegetable macaroniCereal Grains and Pasta1 mg
  22. 22White sorghum bran, unenriched, rawCereal Grains and Pasta1 mg
  23. 23Raw brown medium-grain riceCereal Grains and Pasta1 mg
  24. 24Whole grain soft wheat flourCereal Grains and Pasta1 mg
  25. 25Soft white wheatCereal Grains and Pasta1 mg
  26. 26Partially debranned oat flourCereal Grains and Pasta0.99 mg
  27. 27Cooked medium-grain brown riceCereal Grains and Pasta0.98 mg
  28. 28De Boles gluten-free rice pasta, cookedCereal Grains and Pasta0.97 mg
  29. 29Unenriched whole wheat flourCereal Grains and Pasta0.96 mg
  30. 30TriticaleCereal Grains and Pasta0.96 mg
  31. 31Sprouted wheatCereal Grains and Pasta0.94 mg
  32. 32Khorasan grain, rawCereal Grains and Pasta0.94 mg
  33. 33Steel cut oatsCereal Grains and Pasta0.9 mg
  34. 34Amaranth grain, uncookedCereal Grains and Pasta0.9 mg
  35. 35Bulgur, dryCereal Grains and Pasta0.89 mg
  36. 36Tinkyada brown rice pasta, cookedCereal Grains and Pasta0.89 mg
  37. 37Durum wheatCereal Grains and Pasta0.89 mg
  38. 38Cooked whole-wheat pastaCereal Grains and Pasta0.89 mg
  39. 39Uncooked speltCereal Grains and Pasta0.88 mg
  40. 40Whole grain spelt flourCereal Grains and Pasta0.86 mg
  41. 41Cooked speltCereal Grains and Pasta0.86 mg
  42. 42Old fashioned rolled oatsCereal Grains and Pasta0.85 mg
  43. 43Dry whole-wheat pastaCereal Grains and Pasta0.85 mg
  44. 44Whole grain oat flourCereal Grains and Pasta0.84 mg
  45. 45Amaranth grain, cookedCereal Grains and Pasta0.84 mg
  46. 46Uncooked khorasan wheatCereal Grains and Pasta0.81 mg
  47. 47Uncle Ben's dry parboiled brown riceCereal Grains and Pasta0.8 mg
  48. 48Cooked brown long-grain riceCereal Grains and Pasta0.79 mg
  49. 49Cooked khorasan wheatCereal Grains and Pasta0.78 mg
  50. 50Brown rice flourCereal Grains and Pasta0.78 mg
  51. 51Raw brown long-grain riceCereal Grains and Pasta0.78 mg
  52. 52Uncle Ben's parboiled brown rice, cookedCereal Grains and Pasta0.78 mg
  53. 53Cooked enriched vegetable macaroniCereal Grains and Pasta0.77 mg
  54. 54Rye grainCereal Grains and Pasta0.76 mg
  55. 55Bulgur, rawCereal Grains and Pasta0.75 mg
  56. 56Pearled farro, rawCereal Grains and Pasta0.75 mg
  57. 57Bulgur, cookedCereal Grains and Pasta0.73 mg
  58. 58Raw unenriched long grain brown riceCereal Grains and Pasta0.73 mg
  59. 59Red rice, unenriched, rawCereal Grains and Pasta0.73 mg
  60. 60Dry spinach spaghettiCereal Grains and Pasta0.71 mg
  61. 61Medium rye flourCereal Grains and Pasta0.69 mg
  62. 62Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta0.65 mg
  63. 63Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta0.63 mg
  64. 64Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta0.62 mg
  65. 65Amaranth flourCereal Grains and Pasta0.61 mg
  66. 66Rye flourCereal Grains and Pasta0.61 mg
  67. 67Whole-groat buckwheat flourCereal Grains and Pasta0.61 mg
  68. 68Whole grain pasta, 51% wheat, dryCereal Grains and Pasta0.58 mg
  69. 69Uncooked quinoaCereal Grains and Pasta0.55 mg
  70. 70Hulled barleyCereal Grains and Pasta0.55 mg
  71. 71Quinoa flourCereal Grains and Pasta0.53 mg
  72. 72Quinoa, cookedCereal Grains and Pasta0.53 mg
  73. 73Sorghum grainCereal Grains and Pasta0.49 mg
  74. 74Roasted buckwheat groats, dryCereal Grains and Pasta0.47 mg
  75. 75Buckwheat flourCereal Grains and Pasta0.46 mg
  76. 76White whole grain sorghum, rawCereal Grains and Pasta0.45 mg
  77. 77Roasted buckwheat groats, cookedCereal Grains and Pasta0.44 mg
  78. 78Raw milletCereal Grains and Pasta0.43 mg
  79. 79Dry Japanese soba noodlesCereal Grains and Pasta0.38 mg
  80. 80BuckwheatCereal Grains and Pasta0.38 mg
  81. 81Cooked Japanese soba noodlesCereal Grains and Pasta0.38 mg
  82. 82Pearled barley, rawCereal Grains and Pasta0.38 mg
  83. 83Raw wild riceCereal Grains and Pasta0.37 mg
  84. 84Whole grain buckwheatCereal Grains and Pasta0.37 mg
  85. 85Wild rice, rawCereal Grains and Pasta0.37 mg
  86. 86Cooked enriched long-grain white rice, with saltCereal Grains and Pasta0.36 mg
  87. 87White long-grain rice, cooked, with saltCereal Grains and Pasta0.36 mg
  88. 88Cooked enriched long-grain white riceCereal Grains and Pasta0.36 mg
  89. 89Cooked unenriched long-grain white rice, without saltCereal Grains and Pasta0.36 mg
  90. 90Whole grain sorghum flourCereal Grains and Pasta0.35 mg
  91. 91White pearled sorghum grain, unenriched, rawCereal Grains and Pasta0.35 mg
  92. 92White pearled sorghum flour, unenriched, rawCereal Grains and Pasta0.34 mg
  93. 93Barley flourCereal Grains and Pasta0.33 mg
  94. 94Barley malt flourCereal Grains and Pasta0.33 mg
  95. 95Unenriched white rice flourCereal Grains and Pasta0.33 mg
  96. 96Light rye flourCereal Grains and Pasta0.33 mg
  97. 97Raw enriched medium-grain white riceCereal Grains and Pasta0.31 mg
  98. 98Raw unenriched medium-grain white riceCereal Grains and Pasta0.31 mg
  99. 99Barley flour or mealCereal Grains and Pasta0.3 mg
  100. 100Raw enriched long-grain white riceCereal Grains and Pasta0.3 mg

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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.