Foods high in manganese

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted tops the list with 0.037 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.

1. 1Pork, cured, ham, boneless, extra lean (approximately 5% fat), roastedPork Products0.037 mg
2. 2Boneless whole ham, lean, unheatedPork Products0.034 mg
3. 3Cured ham with water, boneless, lean and fat, unheatedPork Products0.034 mg
4. 4Cured ham, boneless, lean and fat, roastedPork Products0.031 mg
5. 5Boneless whole ham, lean, roastedPork Products0.031 mg
6. 6Boneless extra lean ham steak, unheatedPork Products0.03 mg
7. 7Boneless ham slice, lean, pan-broiledPork Products0.03 mg
8. 8Cured ham slice, boneless, lean and fat, pan-broiledPork Products0.03 mg
9. 9Boneless pork ham, roastedPork Products0.028 mg
10. 10Country-style pork ham, lean, rawPork Products0.025 mg
11. 11Bone-in ham shank, lean, unheatedPork Products0.024 mg
12. 12Boneless whole ham, lean, roastedPork Products0.024 mg
13. 13Whole ham, lean only, unheatedPork Products0.024 mg
14. 14Whole boneless ham, roastedPork Products0.024 mg
15. 15Ham, water added, rump, bone-in, lean, unheatedPork Products0.023 mg
16. 16Ham slice, bone-in, lean, unheatedPork Products0.023 mg
17. 17Pork, cured, ham, boneless, regular (approximately 11% fat), roastedPork Products0.023 mg
18. 18Boneless whole ham, lean, unheatedPork Products0.023 mg
19. 19Boneless ham slice, lean, pan-broiledPork Products0.022 mg
20. 20Cured ham with juices, boneless, lean and fat, unheatedPork Products0.022 mg
21. 21Boneless ham, pan-broiledPork Products0.022 mg
22. 22Cured ham rump, bone-in, lean, roastedPork Products0.022 mg
23. 23Pork, fresh, ham shank, lean only, rawPork Products0.022 mg
24. 24Cured ham slice, bone-in, lean, unheatedPork Products0.021 mg
25. 25Pork, fresh, whole ham, lean only, rawPork Products0.021 mg
26. 26Pork, cured, ham, extra lean (approximately 4% fat), canned, unheatedPork Products0.021 mg
27. 27Cured ham rump, bone-in, lean, unheatedPork Products0.021 mg
28. 28Ham, boneless, lean, unheatedPork Products0.02 mg
29. 29Boneless pork ham, unheatedPork Products0.02 mg
30. 30Cured ham shank, bone-in, lean, unheatedPork Products0.019 mg
31. 31Cured ham shank, bone-in, lean, roastedPork Products0.019 mg
32. 32Ham, boneless, lean, roastedPork Products0.019 mg
33. 33Boneless ham slice, lean, pan-broiledPork Products0.018 mg
34. 34Ham, water added, rump, bone-in, lean, roastedPork Products0.018 mg
35. 35Boneless whole ham, unheatedPork Products0.018 mg
36. 36Bone-in ham slice, lean, pan-broiledPork Products0.018 mg
37. 37Bone-in ham rump, lean, unheatedPork Products0.018 mg
38. 38Pork arm picnic, lean, roastedPork Products0.018 mg
39. 39Bone-in ham slice, lean, unheatedPork Products0.018 mg
40. 40Pork, cured, ham, extra lean (approximately 4% fat), canned, roastedPork Products0.018 mg
41. 41Cured pork shoulder, lean, roastedPork Products0.018 mg
42. 42Cured ham slice, boneless, lean and fat, pan-broiledPork Products0.018 mg
43. 43Cured ham rump, bone-in, lean, unheatedPork Products0.018 mg
44. 44Cured ham shank, bone-in, lean, unheatedPork Products0.018 mg
45. 45Pork, fresh, whole ham, lean only, roastedPork Products0.018 mg
46. 46Boneless whole ham, roastedPork Products0.017 mg
47. 47Boneless spiral ham, lean, roastedPork Products0.017 mg
48. 48Ham, water added, shank, bone-in, lean, roastedPork Products0.017 mg
49. 49Bone-in ham shank, lean, unheatedPork Products0.017 mg
50. 50Bone-in ham, lean, rawPork Products0.017 mg
51. 51Ham, water added, slice, bone-in, lean, pan-broiledPork Products0.017 mg
52. 52Bone-in ham rump, lean, roastedPork Products0.017 mg
53. 53Ham shank, bone-in, lean, roastedPork Products0.017 mg
54. 54Canned extra lean and regular ham, unheatedPork Products0.017 mg
55. 55Ham, natural juices, rump, bone-in, lean, roastedPork Products0.016 mg
56. 56Spiral-sliced boneless ham, roastedPork Products0.016 mg
57. 57Bone-in ham rump, roastedPork Products0.016 mg
58. 58Pork feet, pickledPork Products0.016 mg
59. 59Canned extra lean and regular ham, roastedPork Products0.016 mg
60. 60Pork ham, lean and fat, unheatedPork Products0.015 mg
61. 61Ham, natural juices, shank, bone-in, lean, roastedPork Products0.015 mg
62. 62Cured ham slice, bone-in, lean, pan-broiledPork Products0.015 mg
63. 63Cured ham slice, bone-in, lean and fat, unheatedPork Products0.015 mg
64. 64Bone-in ham slice, lean, pan-broiledPork Products0.015 mg
65. 65Bone-in ham, pan-broiledPork Products0.014 mg
66. 66Bone-in ham slice, unheatedPork Products0.014 mg
67. 67Pork tenderloin, lean, rawPork Products0.014 mg
68. 68Cured ham rump, bone-in, lean and fat, roastedPork Products0.014 mg
69. 69Canadian bacon, unpreparedPork Products0.014 mg
70. 70Bone-in ham shank, roastedPork Products0.014 mg
71. 71Bone-in ham slice, unheatedPork Products0.013 mg
72. 72Cured ham slice, bone-in, lean and fat, pan-broiledPork Products0.013 mg
73. 73Bone-in ham shank, unheatedPork Products0.013 mg
74. 74Pickled pork hocksPork Products0.013 mg
75. 75Pork, cured, ham, regular (approximately 13% fat), canned, roastedPork Products0.013 mg
76. 76Bone-in ham rump, unheatedPork Products0.013 mg
77. 77Cured ham slice, bone-in, lean and fat, unheatedPork Products0.013 mg
78. 78Bone-in ham rump, rawPork Products0.013 mg
79. 79Cured ham rump, bone-in, lean and fat, roastedPork Products0.012 mg
80. 80Bone-in ham shank, rawPork Products0.012 mg
81. 81Sliced ham, restaurantPork Products0.012 mg
82. 82Cured ham rump, bone-in, lean and fat, unheatedPork Products0.012 mg
83. 83Pork shoulder blade roll, unheatedPork Products0.012 mg
84. 84Cured ham slice, bone-in, lean and fat, pan-broiledPork Products0.012 mg
85. 85Bone-in ham, pan-broiledPork Products0.012 mg
86. 86Pork arm picnic, lean, braisedPork Products0.012 mg
87. 87Bone-in ham rump, roastedPork Products0.012 mg
88. 88Pork, fresh, whole ham, lean and fat, roastedPork Products0.012 mg
89. 89Pork tenderloin, rawPork Products0.012 mg
90. 90Cured ham shank, bone-in, lean and fat, roastedPork Products0.012 mg
91. 91Bone-in ham shank, unheatedPork Products0.012 mg
92. 92Pork, fresh, ham shank, lean and fat, rawPork Products0.011 mg
93. 93Whole ham, lean and fat, unheatedPork Products0.011 mg
94. 94Pork shoulder, whole, lean, roastedPork Products0.011 mg
95. 95Pork shoulder breast, boneless, lean and fat, rawPork Products0.011 mg
96. 96Cured ham shank, bone-in, lean and fat, roastedPork Products0.011 mg
97. 97Bone-in ham rump, unheatedPork Products0.011 mg
98. 98Canadian bacon, pan-friedPork Products0.011 mg
99. 99Pork ham, rump half, lean, roastedPork Products0.011 mg
100. 100Pork, fresh, ham shank, lean only, roastedPork Products0.011 mg

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.