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. 2Country-style pork ham, lean, rawPork Products · 3 oz (85 g)0.041 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. 8Cured ham, boneless, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)0.032 mg1% DV
  9. 9Boneless whole ham, lean, roastedPork Products · 3 oz (85 g)0.032 mg1% DV
  10. 10Cured ham slice, boneless, lean and fat, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.031 mg1% DV
  11. 11Boneless ham slice, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.031 mg1% DV
  12. 12Boneless extra lean ham steak, unheatedPork Products · 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 shoulder blade roll, unheatedPork Products · 3 oz (85 g)0.028 mg1% DV
  16. 16Pork shoulder arm picnic, lean and fat, roastedPork Products · 3 oz (85 g)0.028 mg1% DV
  17. 17Boneless pork ham, unheatedPork Products · 3 oz (85 g)0.027 mg1% DV
  18. 18Pork, fresh, whole ham, lean and fat, roastedPork Products · 3 oz (85 g)0.027 mg1% DV
  19. 19Pork ham, lean and fat, unheatedPork Products · 3 oz (85 g)0.026 mg1% DV
  20. 20Pickled pork hocksPork Products · 3 oz (117 g)0.026 mg1% DV
  21. 21Cured pork shoulder, lean, roastedPork Products · 3 oz (85 g)0.025 mg1% DV
  22. 22Pork, cured, ham, regular (approximately 13% fat), canned, roastedPork Products · 3 oz (85 g)0.025 mg1% DV
  23. 23Cured ham rump, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)0.025 mg1% DV
  24. 24Pork, fresh, whole ham, lean only, rawPork Products · 3 oz (85 g)0.025 mg1% DV
  25. 25Bone-in ham rump, roastedPork Products · 3 oz (3 oz) (85 g)0.024 mg1% DV
  26. 26Whole ham, lean and fat, unheatedPork Products · 3 oz (85 g)0.024 mg1% DV
  27. 27Whole boneless ham, roastedPork Products · 3 oz (3 oz) (85 g)0.023 mg1% DV
  28. 28Boneless whole ham, lean, roastedPork Products · 3 oz (3 oz) (85 g)0.023 mg1% DV
  29. 29Cured ham shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)0.023 mg1% DV
  30. 30Boneless ham, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.022 mg1% DV
  31. 31Boneless ham slice, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.022 mg1% DV
  32. 32Canned extra lean and regular ham, roastedPork Products · 3 oz (85 g)0.022 mg1% DV
  33. 33Bone-in ham shank, roastedPork Products · 3 oz (3 oz) (85 g)0.022 mg1% DV
  34. 34Pork, fresh, ham shank, lean only, rawPork Products · 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. 39Bacon strips, rawPork Products · 3 slices (68 g)0.02 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. 43Ham patties, unheatedPork Products · 3 oz (85 g)0.02 mg1% DV
  44. 44Pork shoulder blade roll, roastedPork Products · 3 oz (85 g)0.02 mg1% DV
  45. 45Pork, fresh, whole ham, lean and fat, rawPork Products · 3 oz (85 g)0.02 mg1% DV
  46. 46Pork arm picnic, lean, braisedPork Products · 3 oz (85 g)0.02 mg1% DV
  47. 47Pork feet, pickledPork Products · 3 oz (85 g)0.019 mg1% DV
  48. 48Cured ham rump, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  49. 49Bone-in ham rump, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  50. 50Ham, water added, rump, bone-in, lean, roastedPork Products · 3 oz (85 g)0.019 mg1% DV
  51. 51Ham, water added, rump, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  52. 52Cured ham shank, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  53. 53Bone-in ham shank, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  54. 54Ham, water added, shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  55. 55Bone-in ham shank, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  56. 56Cured ham slice, bone-in, lean and fat, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  57. 57Bone-in ham slice, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  58. 58Ham, water added, slice, bone-in, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  59. 59Ham slice, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  60. 60Cured ham slice, boneless, lean and fat, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  61. 61Boneless ham slice, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  62. 62Boneless whole ham, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  63. 63Boneless whole ham, unheatedPork Products · 3 oz whole (85 g)0.019 mg1% DV
  64. 64Ham, boneless, lean, roastedPork Products · 3 oz (85 g)0.019 mg1% DV
  65. 65Ham, boneless, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  66. 66Bone-in ham rump, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  67. 67Cured ham rump, bone-in, lean and fat, unheatedPork Products · 3 oz rump (85 g)0.019 mg1% DV
  68. 68Bone-in ham rump, lean, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  69. 69Cured ham rump, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  70. 70Bone-in ham shank, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  71. 71Cured ham shank, bone-in, lean and fat, unheatedPork Products · 3 oz shank (85 g)0.019 mg1% DV
  72. 72Ham shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  73. 73Cured ham shank, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  74. 74Bone-in ham, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  75. 75Cured ham slice, bone-in, lean and fat, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  76. 76Bone-in ham slice, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  77. 77Cured ham slice, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  78. 78Cured ham rump, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  79. 79Bone-in ham rump, unheatedPork Products · 3 oz rump (85 g)0.019 mg1% DV
  80. 80Ham, natural juices, rump, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  81. 81Bone-in ham rump, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  82. 82Cured ham shank, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  83. 83Bone-in ham shank, unheatedPork Products · 3 oz shank (85 g)0.019 mg1% DV
  84. 84Ham, natural juices, shank, bone-in, lean, roastedPork Products · 3 oz (85 g)0.019 mg1% DV
  85. 85Bone-in ham shank, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  86. 86Cured ham slice, bone-in, lean and fat, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  87. 87Bone-in ham slice, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  88. 88Bone-in ham slice, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  89. 89Bone-in ham slice, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  90. 90Spiral-sliced boneless ham, roastedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  91. 91Boneless spiral ham, lean, roastedPork Products · 3 oz (85 g)0.019 mg1% DV
  92. 92Bone-in ham rump, rawPork Products · 3 oz (85 g)0.019 mg1% DV
  93. 93Cured ham rump, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  94. 94Cured ham, boneless, fat, heatedPork Products · 3 oz (85 g)0.019 mg1% DV
  95. 95Cured ham, boneless, fat, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  96. 96Bone-in ham shank, rawPork Products · 3 oz (85 g)0.019 mg1% DV
  97. 97Cured ham shank, bone-in, lean, unheatedPork Products · 3 oz (85 g)0.019 mg1% DV
  98. 98Bone-in ham, pan-broiledPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  99. 99Cured ham slice, bone-in, lean and fat, unheatedPork Products · 3 oz (3 oz) (85 g)0.019 mg1% DV
  100. 100Cured ham slice, bone-in, lean, pan-broiledPork 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.