Foods high in manganese

Uncooked teff tops the list with 17.8 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. 1Uncooked teffCereal Grains and Pasta · 1 cup (193 g)17.8 mg775% DV
  2. 2Crude rice branCereal Grains and Pasta · 1 cup (118 g)16.8 mg729% DV
  3. 3Crude wheat germCereal Grains and Pasta · 1 cup (115 g)15.3 mg665% DV
  4. 4Hard red spring wheatCereal Grains and Pasta · 1 cup (192 g)7.8 mg339% DV
  5. 5Dark rye flourCereal Grains and Pasta · 1 cup (128 g)7.8 mg337% DV
  6. 6OatsCereal Grains and Pasta · 1 cup (156 g)7.7 mg333% DV
  7. 7Hard red winter wheatCereal Grains and Pasta · 1 cup (192 g)7.7 mg333% DV
  8. 8Soft red winter wheatCereal Grains and Pasta · 1 cup (168 g)7.4 mg321% DV
  9. 9Hard white wheatCereal Grains and Pasta · 1 cup (192 g)7.3 mg319% DV
  10. 10Teff, cookedCereal Grains and Pasta · 1 cup (252 g)7.2 mg313% DV
  11. 11Raw brown medium-grain riceCereal Grains and Pasta · 1 cup (190 g)7.1 mg309% DV
  12. 12Crude wheat branCereal Grains and Pasta · 1 cup (58 g)6.7 mg290% DV
  13. 13Amaranth grain, uncookedCereal Grains and Pasta · 1 cup (193 g)6.4 mg280% DV
  14. 14Brown rice flourCereal Grains and Pasta · 1 cup (158 g)6.3 mg276% DV
  15. 15TriticaleCereal Grains and Pasta · 1 cup (192 g)6.2 mg268% DV
  16. 16Durum wheatCereal Grains and Pasta · 1 cup (192 g)5.8 mg251% DV
  17. 17Soft white wheatCereal Grains and Pasta · 1 cup (168 g)5.7 mg249% DV
  18. 18Whole-grain triticale flourCereal Grains and Pasta · 1 cup (130 g)5.4 mg237% DV
  19. 19Raw oat branCereal Grains and Pasta · 1 cup (94 g)5.3 mg230% DV
  20. 20Raw brown long-grain riceCereal Grains and Pasta · 1 cup (185 g)5.3 mg229% DV
  21. 21Uncooked speltCereal Grains and Pasta · 1 cup (174 g)5.2 mg226% DV
  22. 22Uncooked khorasan wheatCereal Grains and Pasta · 1 cup (186 g)5.1 mg221% DV
  23. 23Whole-grain wheat flourCereal Grains and Pasta · 1 cup (120 g)4.9 mg212% DV
  24. 24Rye grainCereal Grains and Pasta · 1 cup (169 g)4.4 mg189% DV
  25. 25Bulgur, dryCereal Grains and Pasta · 1 cup (140 g)4.3 mg186% DV
  26. 26Partially debranned oat flourCereal Grains and Pasta · 1 cup (104 g)4.2 mg182% DV
  27. 27Hulled barleyCereal Grains and Pasta · 1 cup (184 g)3.6 mg155% DV
  28. 28Uncooked quinoaCereal Grains and Pasta · 1 cup (170 g)3.5 mg150% DV
  29. 29Raw milletCereal Grains and Pasta · 1 cup (200 g)3.3 mg142% DV
  30. 30Dry enriched vegetable macaroniCereal Grains and Pasta · 1 cup spiral shaped (84 g)3.2 mg140% DV
  31. 31Sorghum grainCereal Grains and Pasta · 1 cup (192 g)3.1 mg134% DV
  32. 32Dry whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)2.7 mg118% DV
  33. 33Roasted buckwheat groats, dryCereal Grains and Pasta · 1 cup (164 g)2.7 mg115% DV
  34. 34Pearled barley, rawCereal Grains and Pasta · 1 cup (200 g)2.6 mg115% DV
  35. 35Medium rye flourCereal Grains and Pasta · 1 cup (102 g)2.5 mg107% DV
  36. 36Whole-groat buckwheat flourCereal Grains and Pasta · 1 cup (120 g)2.4 mg106% DV
  37. 37De Boles gluten-free rice pasta, cookedCereal Grains and Pasta · 1 cup spaghetti (121 g)2.3 mg102% DV
  38. 38BuckwheatCereal Grains and Pasta · 1 cup (170 g)2.2 mg96% DV
  39. 39Raw enriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)2.1 mg93% DV
  40. 40Raw unenriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)2.1 mg93% DV
  41. 41Cooked medium-grain brown riceCereal Grains and Pasta · 1 cup (195 g)2.1 mg93% DV
  42. 42Raw wild riceCereal Grains and Pasta · 1 cup (160 g)2.1 mg92% DV
  43. 43Cooked speltCereal Grains and Pasta · 1 cup (194 g)2.1 mg92% DV
  44. 44Cooked oat branCereal Grains and Pasta · 1 cup (219 g)2.1 mg92% DV
  45. 45Spinach spaghetti, cookedCereal Grains and Pasta · 1 cup (140 g)2.1 mg92% DV
  46. 46Amaranth grain, cookedCereal Grains and Pasta · 1 cup (246 g)2.1 mg91% DV
  47. 47Uncooked enriched short-grain white riceCereal Grains and Pasta · 1 cup (200 g)2.1 mg90% DV
  48. 48White short-grain rice, raw, unenrichedCereal Grains and Pasta · 1 cup (200 g)2.1 mg90% DV
  49. 49Tinkyada brown rice pasta, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (169 g)2.1 mg90% DV
  50. 50Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)2 mg89% DV
  51. 51Raw enriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)2 mg88% DV
  52. 52Raw unenriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)2 mg88% DV
  53. 53Sprouted wheatCereal Grains and Pasta · 1 cup (108 g)2 mg87% DV
  54. 54Cooked brown long-grain riceCereal Grains and Pasta · 1 cup (202 g)2 mg86% DV
  55. 55Barley malt flourCereal Grains and Pasta · 1 cup (162 g)1.9 mg84% DV
  56. 56Whole grain pasta, 51% wheat, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)1.9 mg83% DV
  57. 57Dry enriched parboiled white riceCereal Grains and Pasta · 1 cup (185 g)1.9 mg83% DV
  58. 58Dry unenriched parboiled long-grain white riceCereal Grains and Pasta · 1 cup (185 g)1.9 mg83% DV
  59. 59Unenriched white rice flourCereal Grains and Pasta · 1 cup (158 g)1.9 mg82% DV
  60. 60Uncooked unenriched glutinous white riceCereal Grains and Pasta · 1 cup (185 g)1.8 mg78% DV
  61. 61Cooked khorasan wheatCereal Grains and Pasta · 1 cup (172 g)1.8 mg77% DV
  62. 62Uncle Ben's parboiled brown rice, cookedCereal Grains and Pasta · 1 cup (155 g)1.8 mg77% DV
  63. 63Cooked whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti not packed (117 g)1.5 mg67% DV
  64. 64Barley flour or mealCereal Grains and Pasta · 1 cup (148 g)1.5 mg67% DV
  65. 65Whole grain sorghum flourCereal Grains and Pasta · 1 cup (121 g)1.5 mg66% DV
  66. 66Dry spinach spaghettiCereal Grains and Pasta · 2 oz (57 g)1.5 mg66% DV
  67. 67Uncle Ben's dry parboiled brown riceCereal Grains and Pasta · 0.25 cup (48 g)1.4 mg62% DV
  68. 68Dry couscousCereal Grains and Pasta · 1 cup (173 g)1.3 mg59% DV
  69. 69Cooked enriched vegetable macaroniCereal Grains and Pasta · 1 cup spiral shaped (134 g)1.3 mg57% DV
  70. 70Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)1.3 mg54% DV
  71. 71Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (116 g)1.2 mg52% DV
  72. 72Millet flourCereal Grains and Pasta · 1 cup (119 g)1.2 mg52% DV
  73. 73Light rye flourCereal Grains and Pasta · 1 cup (102 g)1.2 mg52% DV
  74. 74Quinoa, cookedCereal Grains and Pasta · 1 cup (185 g)1.2 mg51% DV
  75. 75Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (116 g)1.1 mg50% DV
  76. 76Bulgur, cookedCereal Grains and Pasta · 1 cup (182 g)1.1 mg48% DV
  77. 77Enriched white bread flourCereal Grains and Pasta · 1 cup (137 g)1.1 mg47% DV
  78. 78Unenriched bread flourCereal Grains and Pasta · 1 cup unsifted, dipped (137 g)1.1 mg47% DV
  79. 79Enriched semolinaCereal Grains and Pasta · 1 cup (167 g)1 mg45% DV
  80. 80Unenriched semolinaCereal Grains and Pasta · 1 cup (167 g)1 mg45% DV
  81. 81Fresh spinach pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)1.0 mg43% DV
  82. 82Dry enriched instant white riceCereal Grains and Pasta · 1 cup (95 g)0.94 mg41% DV
  83. 83Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta · 1 cup (170 g)0.88 mg38% DV
  84. 84Enriched white cake flourCereal Grains and Pasta · 1 cup unsifted, dipped (137 g)0.87 mg38% DV
  85. 85Bleached enriched all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)0.85 mg37% DV
  86. 86Enriched all-purpose white flour, calcium-fortifiedCereal Grains and Pasta · 1 cup (125 g)0.85 mg37% DV
  87. 87All-purpose flour, enriched, unbleachedCereal Grains and Pasta · 1 cup (125 g)0.85 mg37% DV
  88. 88Unenriched all-purpose white flourCereal Grains and Pasta · 1 cup (125 g)0.85 mg37% DV
  89. 89Dry enriched pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)0.83 mg36% DV
  90. 90Unenriched pasta, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)0.83 mg36% DV
  91. 91White corn grainCereal Grains and Pasta · 1 cup (166 g)0.81 mg35% DV
  92. 92Yellow corn grainCereal Grains and Pasta · 1 cup (166 g)0.81 mg35% DV
  93. 93Cooked enriched long-grain white rice, with saltCereal Grains and Pasta · 1 cup (158 g)0.75 mg32% DV
  94. 94White long-grain rice, cooked, with saltCereal Grains and Pasta · 1 cup (158 g)0.75 mg32% DV
  95. 95Cooked enriched long-grain white riceCereal Grains and Pasta · 1 cup (158 g)0.75 mg32% DV
  96. 96Cooked unenriched long-grain white rice, without saltCereal Grains and Pasta · 1 cup (158 g)0.75 mg32% DV
  97. 97Dry Japanese soba noodlesCereal Grains and Pasta · 2 oz (57 g)0.74 mg32% DV
  98. 98White short-grain rice, cooked, unenrichedCereal Grains and Pasta · 1 cup (205 g)0.73 mg32% DV
  99. 99White medium-grain rice, cooked, unenrichedCereal Grains and Pasta · 1 cup (186 g)0.7 mg30% DV
  100. 100Cooked enriched medium-grain white riceCereal Grains and Pasta · 1 cup (186 g)0.7 mg30% 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.