Foods high in manganese

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted tops the list with 0.046 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. 1Pork, cured, ham, boneless, extra lean (approximately 5% fat), roastedPork Products · 3 oz (85 g)0.046 mg2% DV
  2. 2Whole ham, lean and fat, unheatedPork Products · 1 cup (140 g)0.039 mg2% DV
  3. 3Boneless pork ham, roastedPork Products · 3 oz (85 g)0.039 mg2% DV
  4. 4Pork, cured, ham, boneless, regular (approximately 11% fat), roastedPork Products · 3 oz (85 g)0.035 mg2% DV
  5. 5Pork arm picnic, lean, roastedPork Products · 3 oz (85 g)0.035 mg2% DV
  6. 6Cured ham with water, boneless, lean and fat, unheatedPork Products · 3 oz whole (85 g)0.034 mg1% DV
  7. 7Boneless whole ham, lean, unheatedPork Products · 3 oz (85 g)0.034 mg1% DV
  8. 8Pork, fresh, whole ham, lean only, rawPork Products · 4 oz (113 g)0.033 mg1% DV
  9. 9Cured ham, boneless, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)0.032 mg1% DV
  10. 10Boneless whole ham, lean, roastedPork Products · 1 serving (3 oz) (85 g)0.032 mg1% DV
  11. 11Cured ham slice, boneless, lean and fat, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.031 mg1% DV
  12. 12Boneless ham slice, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.031 mg1% DV
  13. 13Pork, fresh, whole ham, lean only, roastedPork Products · 3 oz (85 g)0.031 mg1% DV
  14. 14Whole ham, lean only, unheatedPork Products · 3 oz (85 g)0.03 mg1% DV
  15. 15Pork, fresh, ham shank, lean only, rawPork Products · 4 oz (113 g)0.029 mg1% DV
  16. 16Bone-in pork country-style ribs, lean, roastedPork Products · 1 rack (138 g)0.029 mg1% DV
  17. 17Pork shoulder arm picnic, lean and fat, roastedPork Products · 3 oz (85 g)0.028 mg1% DV
  18. 18Boneless pork ham, unheatedPork Products · 3 oz (85 g)0.027 mg1% DV
  19. 19Pork, fresh, whole ham, lean and fat, roastedPork Products · 3 oz (85 g)0.027 mg1% DV
  20. 20Pork, fresh, whole ham, lean and fat, rawPork Products · 4 oz (113 g)0.026 mg1% DV
  21. 21Pickled pork hocksPork Products · 3 oz (117 g)0.026 mg1% DV
  22. 22Bacon strips, rawPork Products · 3 oz (85 g)0.025 mg1% DV
  23. 23Cured pork shoulder, lean, roastedPork Products · 3 oz (85 g)0.025 mg1% DV
  24. 24Pork, fresh, ham shank, lean and fat, rawPork Products · 4 oz (113 g)0.025 mg1% DV
  25. 25Pork, cured, ham, regular (approximately 13% fat), canned, roastedPork Products · 3 oz (85 g)0.025 mg1% DV
  26. 26Cured ham rump, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)0.025 mg1% DV
  27. 27Bone-in ham rump, roastedPork Products · 3 oz (3 oz) (85 g)0.024 mg1% DV
  28. 28Whole boneless ham, roastedPork Products · 3 oz (3 oz) (85 g)0.023 mg1% DV
  29. 29Boneless whole ham, lean, roastedPork Products · 3 oz (3 oz) (85 g)0.023 mg1% DV
  30. 30Cured ham shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)0.023 mg1% DV
  31. 31Boneless ham, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.022 mg1% DV
  32. 32Boneless ham slice, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.022 mg1% DV
  33. 33Canned extra lean and regular ham, roastedPork Products · 3 oz (85 g)0.022 mg1% DV
  34. 34Bone-in ham shank, roastedPork Products · 3 oz (3 oz) (85 g)0.022 mg1% DV
  35. 35Pork shoulder, whole, lean, roastedPork Products · 3 oz (85 g)0.022 mg1% DV
  36. 36Cured ham with juices, boneless, lean and fat, unheatedPork Products · 3 oz whole (85 g)0.021 mg1% DV
  37. 37Boneless whole ham, lean, unheatedPork Products · 3 oz (85 g)0.021 mg1% DV
  38. 38Pork, cured, ham, extra lean (approximately 4% fat), canned, unheatedPork Products · 3 oz (85 g)0.021 mg1% DV
  39. 39Pork leg cap steak, boneless, lean and fat, rawPork Products · 1 piece (231 g)0.021 mg1% DV
  40. 40Pork, cured, ham, extra lean (approximately 4% fat), canned, roastedPork Products · 3 oz (85 g)0.02 mg1% DV
  41. 41Canned extra lean and regular ham, unheatedPork Products · 3 oz (85 g)0.02 mg1% DV
  42. 42Cured pork shoulder, roastedPork Products · 3 oz (85 g)0.02 mg1% DV
  43. 43Pork shoulder blade roll, roastedPork Products · 3 oz (85 g)0.02 mg1% DV
  44. 44Pork arm picnic, lean, braisedPork Products · 3 oz (85 g)0.02 mg1% DV
  45. 45Bacon, bakedPork Products · 3 oz (85 g)0.019 mg1% DV
  46. 46Reduced sodium bacon, cookedPork Products · 3 oz (85 g)0.019 mg1% DV
  47. 47Bacon, pan-friedPork Products · 3 oz (85 g)0.019 mg1% DV
  48. 48Pork feet, pickledPork Products · 3 oz (85 g)0.019 mg1% DV
  49. 49Cured ham rump, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  50. 50Bone-in ham rump, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  51. 51Ham, water added, rump, bone-in, lean, roastedPork Products · 3 serving (3 oz) (85 g)0.019 mg1% DV
  52. 52Ham, water added, rump, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  53. 53Cured ham shank, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  54. 54Bone-in ham shank, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  55. 55Ham, water added, shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  56. 56Bone-in ham shank, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  57. 57Cured ham slice, bone-in, lean and fat, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  58. 58Bone-in ham slice, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  59. 59Ham, water added, slice, bone-in, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  60. 60Ham slice, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  61. 61Cured ham slice, boneless, lean and fat, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  62. 62Boneless ham slice, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  63. 63Boneless whole ham, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  64. 64Boneless whole ham, unheatedPork Products · 3 oz whole (85 g)0.019 mg1% DV
  65. 65Ham, boneless, lean, roastedPork Products · 3 oz (85 g)0.019 mg1% DV
  66. 66Ham, boneless, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  67. 67Bone-in ham rump, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  68. 68Cured ham rump, bone-in, lean and fat, unheatedPork Products · 3 oz rump (85 g)0.019 mg1% DV
  69. 69Bone-in ham rump, lean, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  70. 70Cured ham rump, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  71. 71Bone-in ham shank, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  72. 72Cured ham shank, bone-in, lean and fat, unheatedPork Products · 3 oz shank (85 g)0.019 mg1% DV
  73. 73Ham shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  74. 74Cured ham shank, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  75. 75Bone-in ham, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  76. 76Cured ham slice, bone-in, lean and fat, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  77. 77Bone-in ham slice, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  78. 78Cured ham slice, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  79. 79Cured ham rump, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  80. 80Bone-in ham rump, unheatedPork Products · 3 oz rump (85 g)0.019 mg1% DV
  81. 81Ham, natural juices, rump, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  82. 82Bone-in ham rump, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  83. 83Cured ham shank, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  84. 84Bone-in ham shank, unheatedPork Products · 3 oz shank (85 g)0.019 mg1% DV
  85. 85Ham, natural juices, shank, bone-in, lean, roastedPork Products · 1 serving (3 oz) (85 g)0.019 mg1% DV
  86. 86Bone-in ham shank, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  87. 87Cured ham slice, bone-in, lean and fat, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  88. 88Bone-in ham slice, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  89. 89Bone-in ham slice, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  90. 90Bone-in ham slice, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  91. 91Spiral-sliced boneless ham, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  92. 92Boneless spiral ham, lean, roastedPork Products · 1 serving (3 oz) (85 g)0.019 mg1% DV
  93. 93Bone-in ham rump, rawPork Products · 3 oz (85 g)0.019 mg1% DV
  94. 94Cured ham rump, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  95. 95Cured ham, boneless, fat, heatedPork Products · 3 oz (85 g)0.019 mg1% DV
  96. 96Cured ham, boneless, fat, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  97. 97Bone-in ham shank, rawPork Products · 3 oz (85 g)0.019 mg1% DV
  98. 98Cured ham shank, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  99. 99Bone-in ham, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  100. 100Cured ham slice, bone-in, lean and fat, unheatedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% 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.