Foods high in manganese

Hazelnuts, blanched tops the list with 12.7 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. 1Hazelnuts, blanchedNut and Seed Products12.7 mg550% DV
  2. 2Raw macadamia nutsNut and Seed Products11.3 mg491% DV
  3. 3Pine nuts, rawNut and Seed Products10.3 mg446% DV
  4. 4Pine nuts, driedNut and Seed Products8.8 mg383% DV
  5. 5Wheat-based nut formula, saltedNut and Seed Products7.9 mg344% DV
  6. 6Hulled hemp seedsNut and Seed Products7.6 mg330% DV
  7. 7Wheat-based nut mix, unsaltedNut and Seed Products6.9 mg302% DV
  8. 8Butternuts, driedNut and Seed Products6.6 mg285% DV
  9. 9HazelnutsNut and Seed Products6.2 mg268% DV
  10. 10Raw hazelnutsNut and Seed Products6.1 mg263% DV
  11. 11Hazelnuts, dry roasted, unsaltedNut and Seed Products5.5 mg241% DV
  12. 12Coconut flourNut and Seed Products5.3 mg230% DV
  13. 13Dried hickory nutsNut and Seed Products4.6 mg200% DV
  14. 14Pumpkin and squash seed kernels, driedNut and Seed Products4.5 mg198% DV
  15. 15PecansNut and Seed Products4.5 mg196% DV
  16. 16Roasted pumpkin seeds, saltedNut and Seed Products4.5 mg195% DV
  17. 17Pumpkin and squash seed kernels, roasted, unsaltedNut and Seed Products4.5 mg195% DV
  18. 18Pinyon pine nuts, driedNut and Seed Products4.3 mg188% DV
  19. 19Raw pumpkin seedsNut and Seed Products4.1 mg179% DV
  20. 20Dry roasted pecans, saltedNut and Seed Products3.9 mg171% DV
  21. 21Dry roasted pecans, unsaltedNut and Seed Products3.9 mg171% DV
  22. 22Dried black walnutsNut and Seed Products3.9 mg169% DV
  23. 23Dried Japanese chestnutsNut and Seed Products3.7 mg161% DV
  24. 24Oil roasted pecans, saltedNut and Seed Products3.7 mg161% DV
  25. 25Pecans, oil roasted, unsaltedNut and Seed Products3.7 mg161% DV
  26. 26English walnutsNut and Seed Products3.4 mg148% DV
  27. 27Dry roasted macadamia nuts, saltedNut and Seed Products3 mg132% DV
  28. 28Dry roasted macadamia nuts, unsaltedNut and Seed Products3 mg132% DV
  29. 29English walnuts, halves, rawNut and Seed Products3 mg130% DV
  30. 30Chestnut flourNut and Seed Products2.9 mg126% DV
  31. 31Dry roasted sunflower seed kernels, with saltNut and Seed Products2.9 mg126% DV
  32. 32Chia seeds, driedNut and Seed Products2.7 mg118% DV
  33. 33Raw sunflower seed kernelsNut and Seed Products2.6 mg114% DV
  34. 34Dry roasted mixed nuts with peanuts, saltedNut and Seed Products2.6 mg113% DV
  35. 35Mixed nuts, dry roasted, with peanuts, unsaltedNut and Seed Products2.6 mg113% DV
  36. 36Dried Chinese chestnutsNut and Seed Products2.6 mg113% DV
  37. 37Sesame pasteNut and Seed Products2.5 mg110% DV
  38. 38Whole roasted and toasted sesame seedsNut and Seed Products2.5 mg109% DV
  39. 39FlaxseedNut and Seed Products2.5 mg108% DV
  40. 40Oil roasted almonds, lightly saltedNut and Seed Products2.5 mg107% DV
  41. 41Oil roasted almonds, saltedNut and Seed Products2.5 mg107% DV
  42. 42Oil roasted almonds, unsaltedNut and Seed Products2.5 mg107% DV
  43. 43Whole dried sesame seedsNut and Seed Products2.5 mg107% DV
  44. 44Ground flaxseedNut and Seed Products2.4 mg105% DV
  45. 45Dried lotus seedsNut and Seed Products2.3 mg101% DV
  46. 46Pili nuts, driedNut and Seed Products2.3 mg101% DV
  47. 47Pecans, halves, rawNut and Seed Products2.3 mg99% DV
  48. 48Partially defatted glandless cottonseed mealNut and Seed Products2.3 mg98% DV
  49. 49Dry roasted almonds, unsaltedNut and Seed Products2.2 mg97% DV
  50. 50Glandless cottonseed kernels, roastedNut and Seed Products2.2 mg95% DV
  51. 51AlmondsNut and Seed Products2.2 mg95% DV
  52. 52Whole almonds, rawNut and Seed Products2.1 mg93% DV
  53. 53Oil roasted mixed nuts, no peanuts, lightly saltedNut and Seed Products2.1 mg93% DV
  54. 54Cottonseed flour, partially defatted, glandlessNut and Seed Products2.1 mg93% DV
  55. 55Creamy almond butterNut and Seed Products2.1 mg93% DV
  56. 56Salted almond butterNut and Seed Products2.1 mg93% DV
  57. 57Plain unsalted almond butterNut and Seed Products2.1 mg93% DV
  58. 58Low fat glandless cottonseed flourNut and Seed Products2.1 mg93% DV
  59. 59Toasted sunflower seeds, saltedNut and Seed Products2.1 mg92% DV
  60. 60Toasted sunflower seeds, unsaltedNut and Seed Products2.1 mg92% DV
  61. 61Dry roasted sunflower seeds, saltedNut and Seed Products2.1 mg92% DV
  62. 62Sunflower seed kernels, dry roasted, unsaltedNut and Seed Products2.1 mg92% DV
  63. 63Oil roasted sunflower seeds, saltedNut and Seed Products2.1 mg90% DV
  64. 64Sunflower seed kernels, oil roasted, unsaltedNut and Seed Products2.1 mg90% DV
  65. 65Salted sunflower seed butterNut and Seed Products2.1 mg90% DV
  66. 66Unsalted sunflower seed butterNut and Seed Products2.1 mg90% DV
  67. 67Japanese chestnuts, roastedNut and Seed Products2.1 mg90% DV
  68. 68Oil roasted mixed nuts, with peanuts, lightly saltedNut and Seed Products2 mg89% DV
  69. 69Oil roasted mixed nuts with peanuts, saltedNut and Seed Products2 mg89% DV
  70. 70Mixed nuts, oil roasted, with peanuts, unsaltedNut and Seed Products2 mg89% DV
  71. 71Almonds, dry roasted, saltedNut and Seed Products2 mg88% DV
  72. 72Safflower seed kernels, driedNut and Seed Products2 mg88% DV
  73. 73Honey roasted almonds, unblanchedNut and Seed Products2 mg87% DV
  74. 74Safflower seed meal, partially defattedNut and Seed Products2 mg87% DV
  75. 75Partially defatted sunflower seed flourNut and Seed Products2 mg86% DV
  76. 76Sunflower seed kernels, driedNut and Seed Products1.9 mg85% DV
  77. 77Raw cashewsNut and Seed Products1.9 mg85% DV
  78. 78Dry roasted mixed nuts with peanuts, saltedNut and Seed Products1.9 mg84% DV
  79. 79Almonds, blanchedNut and Seed Products1.8 mg80% DV
  80. 80Almond flourNut and Seed Products1.8 mg79% DV
  81. 81Planters pistachio blend, dry roasted, saltedNut and Seed Products1.8 mg77% DV
  82. 82Acorn flour, full fatNut and Seed Products1.7 mg76% DV
  83. 83Chinese chestnuts, roastedNut and Seed Products1.7 mg74% DV
  84. 84Oil roasted cashews, saltedNut and Seed Products1.7 mg73% DV
  85. 85Cashews, oil roasted, unsaltedNut and Seed Products1.7 mg73% DV
  86. 86Dried watermelon seed kernelsNut and Seed Products1.6 mg70% DV
  87. 87Creamy sesame butterNut and Seed Products1.6 mg70% DV
  88. 88Raw Chinese chestnutsNut and Seed Products1.6 mg70% DV
  89. 89Raw Japanese chestnutsNut and Seed Products1.6 mg69% DV
  90. 90Oil roasted mixed nuts, no peanuts, saltedNut and Seed Products1.5 mg67% DV
  91. 91Mixed nuts, oil roasted, without peanuts, unsaltedNut and Seed Products1.5 mg67% DV
  92. 92Dried sisymbrium seedsNut and Seed Products1.5 mg66% DV
  93. 93Raw coconut meatNut and Seed Products1.5 mg65% DV
  94. 94High-fat sesame flourNut and Seed Products1.5 mg65% DV
  95. 95Tahini from raw stone ground kernelsNut and Seed Products1.5 mg63% DV
  96. 96Tahini from unroasted kernelsNut and Seed Products1.5 mg63% DV
  97. 97Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)Nut and Seed Products1.5 mg63% DV
  98. 98Sesame meal, partially defattedNut and Seed Products1.4 mg62% DV
  99. 99Toasted sesame seeds, saltedNut and Seed Products1.4 mg62% DV
  100. 100Toasted sesame seeds, unsaltedNut and Seed Products1.4 mg62% 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.