Foods high in manganese

Brown rice and buckwheat rice cakes tops the list with 6.2 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. 1Brown rice and buckwheat rice cakesSnacks6.2 mg269% DV
2. 2Brown rice and buckwheat cakes, unsaltedSnacks6.2 mg269% DV
3. 3Brown rice multigrain rice cakesSnacks5.2 mg227% DV
4. 4Brown rice multigrain cakes, unsaltedSnacks5.2 mg227% DV
5. 5Brown rice and corn rice cakesSnacks5.1 mg221% DV
6. 6Brown rice cakes, sesame seedSnacks4.3 mg187% DV
7. 7Brown rice cakes, sesame seed, unsaltedSnacks4.3 mg187% DV
8. 8Rice crackersSnacks4.1 mg177% DV
9. 9Brown rice chipsSnacks3.7 mg162% DV
10. 10Brown rice cakes, unsaltedSnacks3.7 mg162% DV
11. 11Plain brown rice crackersSnacks3.7 mg162% DV
12. 12High fiber chewy bar, oats and chocolateSnacks3.4 mg148% DV
13. 13Kashi TLC crunchy granola bar, mixed flavorsSnacks3.1 mg136% DV
14. 14Brown rice and rye rice cakesSnacks3 mg129% DV
15. 15Snacks, pretzels, hard, whole-wheat including both salted and unsaltedSnacks2.7 mg116% DV
16. 16Luna Bar, Nutz Over ChocolateSnacks2.6 mg113% DV
17. 17Clif Bar, mixed flavorsSnacks2.1 mg93% DV
18. 18Shrimp crackersSnacks2.1 mg93% DV
19. 19Soy chips, saltedSnacks2 mg89% DV
20. 20Mixed berry barSnacks2 mg85% DV
21. 21Corn cakesSnacks1.8 mg79% DV
22. 22Corn cakes, very low sodiumSnacks1.8 mg79% DV
23. 23Kellogg's Low Fat Crunchy Almond Granola BarSnacks1.8 mg78% DV
24. 24Hard pretzels, enriched flour, unsaltedSnacks1.8 mg78% DV
25. 25Hard pretzels, plain, unenriched flour, saltedSnacks1.8 mg78% DV
26. 26Hard pretzels, plain, unenriched flour, unsaltedSnacks1.8 mg78% DV
27. 27Plain hard granola barsSnacks1.8 mg77% DV
28. 28Granola bites, mixed flavorsSnacks1.7 mg73% DV
29. 29Power Bar, chocolateSnacks1.6 mg70% DV
30. 30Almond crisped rice barSnacks1.6 mg70% DV
31. 31Kellogg's Rice Krispies Treats SquaresSnacks1.6 mg70% DV
32. 32Banana chipsSnacks1.6 mg68% DV
33. 33Quaker Oatmeal To Go granola bars, all flavorsSnacks1.5 mg67% DV
34. 34Plain soft granola barsSnacks1.5 mg67% DV
35. 35Hard chocolate chip granola barsSnacks1.5 mg66% DV
36. 36Nutri-Grain Fruit and Nut BarSnacks1.4 mg63% DV
37. 37Rice and Wheat cereal barSnacks1.4 mg61% DV
38. 38Peanut butter soft granola barsSnacks1.4 mg61% DV
39. 39Quaker chewy 90 Calorie granola barSnacks1.4 mg60% DV
40. 40Almond hard granola barsSnacks1.4 mg59% DV
41. 41Milk chocolate coated soft granola bars, peanut butterSnacks1.4 mg59% DV
42. 42Peanut butter and chocolate chip soft granola barsSnacks1.4 mg59% DV
43. 43Sweet potato chips, unsaltedSnacks1.3 mg59% DV
44. 44Snickers Marathon Protein Bar, Caramel NutSnacks1.3 mg57% DV
45. 45SunChips Multigrain Snack, originalSnacks1.3 mg57% DV
46. 46Nature Valley granola bar with yogurt coatingSnacks1.3 mg56% DV
47. 47Soft graham marshmallow granola barSnacks1.3 mg56% DV
48. 48Rice-based oriental mix snacksSnacks1.3 mg55% DV
49. 49Soft chocolate chip granola barSnacks1.3 mg55% DV
50. 50Raisin soft granola barsSnacks1.3 mg55% DV
51. 51Roasted wasabi-flavored peasSnacks1.3 mg55% DV
52. 52Terra Chips vegetable chipsSnacks1.2 mg52% DV
53. 53Soft nut and raisin granola barSnacks1.2 mg52% DV
54. 54Nature Valley Sweet & Salty Nut granola bar, peanutSnacks1.2 mg50% DV
55. 55Quaker Dips granola barSnacks1.1 mg49% DV
56. 56Chewy granola bar, reduced sugar, all flavorsSnacks1.1 mg49% DV
57. 57Air-popped popcornSnacks1.1 mg48% DV
58. 58Kashi GoLean crunchy granola bar, mixed flavorsSnacks1.1 mg48% DV
59. 59Microwave popcorn, 94% fat freeSnacks1.1 mg47% DV
60. 60Kudos Whole Grain Chocolate Chip BarSnacks1.1 mg46% DV
61. 61Snacks, trail mix, regular, with chocolate chips, salted nuts and seedsSnacks1.1 mg46% DV
62. 62Trail mix, chocolate chips, unsalted nutsSnacks1.1 mg46% DV
63. 63Snickers Marathon Energy Bar, all flavorsSnacks1.1 mg46% DV
64. 64Nature Valley Chewy Trail Mix barSnacks1.1 mg46% DV
65. 65Trail mixSnacks1 mg45% DV
66. 66Trail mix, regular, unsaltedSnacks1 mg45% DV
67. 67South Beach protein barSnacks1 mg45% DV
68. 68Hard pretzels, saltedSnacks1 mg44% DV
69. 69Crisped rice bar, chocolate chipSnacks1.0 mg43% DV
70. 70KELLOGG'S NUTRI-GRAIN Cereal Bars, fruitSnacks1.0 mg43% DV
71. 71Popcorn cakesSnacks0.98 mg43% DV
72. 72Tropical trail mixSnacks0.97 mg42% DV
73. 73Air-popped popcorn, unsaltedSnacks0.94 mg41% DV
74. 74Soft granola bar, almond, confectioners coatingSnacks0.93 mg41% DV
75. 75Milk chocolate coated soft granola bars, chocolate chipSnacks0.93 mg40% DV
76. 76Hard peanut butter granola barSnacks0.92 mg40% DV
77. 77Salted wheat-based sesame sticksSnacks0.9 mg39% DV
78. 78Wheat sesame sticks, unsaltedSnacks0.9 mg39% DV
79. 79Oil-popped white popcorn, saltedSnacks0.88 mg38% DV
80. 80Zone Perfect Classic Crunch bar, mixed flavorsSnacks0.85 mg37% DV
81. 81Kashi TLC chewy granola bar, mixed flavorsSnacks0.78 mg34% DV
82. 82Barbecue corn chipsSnacks0.77 mg34% DV
83. 83Barbecue corn chips, enriched masaSnacks0.77 mg34% DV
84. 84Microwave popcorn, butter flavor, palm oilSnacks0.77 mg34% DV
85. 85Microwave popcorn, butter flavorSnacks0.77 mg34% DV
86. 86Fat-free olestra potato chipsSnacks0.77 mg33% DV
87. 87Caramel popcorn with peanutsSnacks0.76 mg33% DV
88. 88Multigrain potato chips, made from dried potatoesSnacks0.76 mg33% DV
89. 89Slim-Fast Optima meal bar, milk chocolate peanutSnacks0.74 mg32% DV
90. 90Cheese-flavored popcornSnacks0.71 mg31% DV
91. 91Balance original barSnacks0.71 mg31% DV
92. 92Bagel chips, plainSnacks0.67 mg29% DV
93. 93Pita chips, saltedSnacks0.66 mg29% DV
94. 94Microwave popcorn, oil-popped, regularSnacks0.63 mg27% DV
95. 95Low fat nacho cheese tortilla chips, made with olestraSnacks0.57 mg25% DV
96. 96Kashi GoLean chewy granola bar, mixed flavorsSnacks0.56 mg24% DV
97. 97Chocolate-coated hard pretzelsSnacks0.56 mg24% DV
98. 98Barbecue cornnutsSnacks0.49 mg21% DV
99. 99Lightly salted potato chipsSnacks0.48 mg21% DV
100. 100Kraft Cornnuts, plainSnacks0.46 mg20% 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.