Foods high in manganese

Defatted peanut flour tops the list with 4.9 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.

1. 1Defatted peanut flourLegumes and Legume Products4.9 mg213% DV
2. 2Low-fat peanut flourLegumes and Legume Products4.2 mg184% DV
3. 3Soy protein concentrate, acid washLegumes and Legume Products4.2 mg182% DV
4. 4Soy protein concentrate, alcohol extractedLegumes and Legume Products4.2 mg182% DV
5. 5Chickpeas, rawLegumes and Legume Products4.2 mg180% DV
6. 6Defatted soy flourLegumes and Legume Products3.8 mg166% DV
7. 7Defatted soy meal, rawLegumes and Legume Products3.8 mg165% DV
8. 8Winged beans, rawLegumes and Legume Products3.7 mg162% DV
9. 9Dried-frozen tofu (koyadofu)Legumes and Legume Products3.7 mg160% DV
10. 10Koyadofu, dried-frozenLegumes and Legume Products3.7 mg160% DV
11. 11Dry chickpeasLegumes and Legume Products3.6 mg156% DV
12. 12Full-fat soy flourLegumes and Legume Products3.2 mg137% DV
13. 13Low-fat soy flourLegumes and Legume Products3.1 mg137% DV
14. 14Defatted soy flourLegumes and Legume Products3 mg131% DV
15. 15Spanish peanuts, rawLegumes and Legume Products2.6 mg115% DV
16. 16Soybeans, rawLegumes and Legume Products2.5 mg109% DV
17. 17Raw lupin beansLegumes and Legume Products2.4 mg104% DV
18. 18Oil-roasted Spanish peanuts, saltedLegumes and Legume Products2.4 mg102% DV
19. 19Spanish peanuts, oil-roasted, without saltLegumes and Legume Products2.4 mg102% DV
20. 20Full-fat soy flour, rawLegumes and Legume Products2.3 mg99% DV
21. 21Beans, Dry, Navy (0% moisture)Legumes and Legume Products2.2 mg97% DV
22. 22Soybeans, dry roastedLegumes and Legume Products2.2 mg95% DV
23. 23Beans, Dry, Tan (0% moisture)Legumes and Legume Products2.2 mg94% DV
24. 24Soybeans, roasted, unsaltedLegumes and Legume Products2.2 mg94% DV
25. 25Soybeans, roasted, saltedLegumes and Legume Products2.2 mg94% DV
26. 26Beans, Dry, Black (0% moisture)Legumes and Legume Products2.1 mg90% DV
27. 27Full-fat soy flour, roastedLegumes and Legume Products2.1 mg90% DV
28. 28Beans, Dry, Small White (0% moisture)Legumes and Legume Products2.1 mg90% DV
29. 29Beans, Dry, Medium Red (0% moisture)Legumes and Legume Products2 mg89% DV
30. 30Virginia peanuts, oil-roasted, with saltLegumes and Legume Products2 mg87% DV
31. 31Virginia peanuts, oil-roasted, without saltLegumes and Legume Products2 mg87% DV
32. 32Valencia peanuts, rawLegumes and Legume Products2 mg86% DV
33. 33Reduced sugar peanut spreadLegumes and Legume Products2 mg86% DV
34. 34Raw peanutsLegumes and Legume Products1.9 mg84% DV
35. 35Beans, Dry, Carioca (0% moisture)Legumes and Legume Products1.9 mg84% DV
36. 36Beans, Dry, Red (0% moisture)Legumes and Legume Products1.9 mg84% DV
37. 37Beans, Dry, Great Northern (0% moisture)Legumes and Legume Products1.9 mg83% DV
38. 38Beans, Dry, Brown (0% moisture)Legumes and Legume Products1.9 mg81% DV
39. 39Creamy peanut butter with omega-3Legumes and Legume Products1.9 mg80% DV
40. 40Peanuts, oil-roasted, with saltLegumes and Legume Products1.8 mg80% DV
41. 41Peanuts, oil-roasted, unsaltedLegumes and Legume Products1.8 mg80% DV
42. 42Raw mothbeansLegumes and Legume Products1.8 mg79% DV
43. 43Chunky peanut butter, with saltLegumes and Legume Products1.8 mg78% DV
44. 44Chunk style peanut butter, without saltLegumes and Legume Products1.8 mg78% DV
45. 45Raw white beansLegumes and Legume Products1.8 mg78% DV
46. 46Pigeon peas, rawLegumes and Legume Products1.8 mg78% DV
47. 47Peanuts, dry-roasted, with saltLegumes and Legume Products1.8 mg78% DV
48. 48Dry-roasted peanuts, without saltLegumes and Legume Products1.8 mg78% DV
49. 49Dry cannellini beansLegumes and Legume Products1.8 mg78% DV
50. 50Beans, Dry, Cranberry (0% moisture)Legumes and Legume Products1.8 mg77% DV
51. 51Beans, Dry, Pinto (0% moisture)Legumes and Legume Products1.8 mg77% DV
52. 52Beans, Dry, Small Red (0% moisture)Legumes and Legume Products1.8 mg77% DV
53. 53Adzuki beans, rawLegumes and Legume Products1.7 mg75% DV
54. 54Valencia peanuts, oil-roasted, with saltLegumes and Legume Products1.7 mg75% DV
55. 55Valencia peanuts, oil-roasted, without saltLegumes and Legume Products1.7 mg75% DV
56. 56Pink or red lentils, rawLegumes and Legume Products1.7 mg75% DV
57. 57Beans, Dry, Flor de Mayo (0% moisture)Legumes and Legume Products1.7 mg74% DV
58. 58Beans, Dry, Pink (0% moisture)Legumes and Legume Products1.7 mg74% DV
59. 59Virginia peanuts, rawLegumes and Legume Products1.7 mg74% DV
60. 60Beans, Dry, Light Tan (0% moisture)Legumes and Legume Products1.7 mg73% DV
61. 61Baby lima beans, rawLegumes and Legume Products1.7 mg73% DV
62. 62Creamy peanut butterLegumes and Legume Products1.7 mg73% DV
63. 63Raw peanutsLegumes and Legume Products1.7 mg73% DV
64. 64Large lima beans, rawLegumes and Legume Products1.7 mg73% DV
65. 65Beans, Dry, Dark Red Kidney (0% moisture)Legumes and Legume Products1.7 mg73% DV
66. 66Smooth peanut butter, with saltLegumes and Legume Products1.7 mg72% DV
67. 67Smooth style peanut butter, without saltLegumes and Legume Products1.7 mg72% DV
68. 68Raw fava beansLegumes and Legume Products1.6 mg71% DV
69. 69Chickpea flourLegumes and Legume Products1.6 mg70% DV
70. 70Yardlong beans, rawLegumes and Legume Products1.6 mg69% DV
71. 71Raw hyacinth beansLegumes and Legume Products1.6 mg68% DV
72. 72Dry lentilsLegumes and Legume Products1.6 mg68% DV
73. 73PapadLegumes and Legume Products1.6 mg68% DV
74. 74Raw catjang cowpeasLegumes and Legume Products1.5 mg67% DV
75. 75Blackeye cowpeas, rawLegumes and Legume Products1.5 mg66% DV
76. 76NattoLegumes and Legume Products1.5 mg66% DV
77. 77Mungo beans, rawLegumes and Legume Products1.5 mg66% DV
78. 78Beans, Dry, Light Red Kidney (0% moisture)Legumes and Legume Products1.5 mg66% DV
79. 79Fried tofuLegumes and Legume Products1.5 mg65% DV
80. 80Fried tofuLegumes and Legume Products1.5 mg65% DV
81. 81Smooth reduced fat peanut butterLegumes and Legume Products1.5 mg64% DV
82. 82Great northern beans, rawLegumes and Legume Products1.4 mg62% DV
83. 83Navy beans, rawLegumes and Legume Products1.4 mg62% DV
84. 84Raw lentilsLegumes and Legume Products1.4 mg61% DV
85. 85Pink beans, rawLegumes and Legume Products1.4 mg60% DV
86. 86Smooth peanut butterLegumes and Legume Products1.4 mg59% DV
87. 87TempehLegumes and Legume Products1.3 mg57% DV
88. 88Dry blackeye peasLegumes and Legume Products1.3 mg56% DV
89. 89Yellow beans, rawLegumes and Legume Products1.3 mg56% DV
90. 90Tempeh, cookedLegumes and Legume Products1.3 mg56% DV
91. 91Small white beans, rawLegumes and Legume Products1.3 mg56% DV
92. 92French beans, rawLegumes and Legume Products1.2 mg52% DV
93. 93Winged beans, boiled, with saltLegumes and Legume Products1.2 mg52% DV
94. 94Winged beans, boiled, without saltLegumes and Legume Products1.2 mg52% DV
95. 95Raw split green peasLegumes and Legume Products1.2 mg52% DV
96. 96Firm tofu, rawLegumes and Legume Products1.2 mg51% DV
97. 97Meatless chickenLegumes and Legume Products1.2 mg51% DV
98. 98Tofu, salted and fermented (fuyu)Legumes and Legume Products1.2 mg51% DV
99. 99Tofu, salted and fermented (fuyu), prepared with calcium sulfateLegumes and Legume Products1.2 mg51% DV
100. 100Raw pinto beansLegumes and Legume Products1.1 mg50% DV

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.