Foods high in manganese

Trail mix tops the list with 1.6 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.

1. 1Trail mixSnacks · 1 cup (150 g)1.6 mg67% DV
2. 2Trail mix, regular, unsaltedSnacks · 1 cup (150 g)1.6 mg67% DV
3. 3Snacks, trail mix, regular, with chocolate chips, salted nuts and seedsSnacks · 1 cup (146 g)1.6 mg67% DV
4. 4Trail mix, chocolate chips, unsalted nutsSnacks · 1 cup (146 g)1.6 mg67% DV
5. 5Clif Bar, mixed flavorsSnacks · 1 bar (68 g)1.5 mg63% DV
6. 6High fiber chewy bar, oats and chocolateSnacks · 1 bar (40 g)1.4 mg59% DV
7. 7Tropical trail mixSnacks · 1 cup (140 g)1.4 mg59% DV
8. 8Banana chipsSnacks · 3 oz (85 g)1.3 mg58% DV
9. 9Kashi TLC crunchy granola bar, mixed flavorsSnacks · 2 bar (40 g)1.3 mg55% DV
10. 10Luna Bar, Nutz Over ChocolateSnacks · 1 bar (48 g)1.2 mg54% DV
11. 11Rice crackersSnacks · 1 serving (30 g)1.2 mg53% DV
12. 12Power Bar, chocolateSnacks · 1 bar (68 g)1.1 mg48% DV
13. 13Snickers Marathon Protein Bar, Caramel NutSnacks · 1 bar (80 g)1.1 mg46% DV
14. 14Quaker Oatmeal To Go granola bars, all flavorsSnacks · 1 bar (60 g)0.93 mg40% DV
15. 15Snacks, pretzels, hard, whole-wheat including both salted and unsaltedSnacks · 1 oz (28.4 g)0.75 mg33% DV
16. 16Mixed berry barSnacks · 1 bar (38 g)0.75 mg32% DV
17. 17Kellogg's Low Fat Crunchy Almond Granola BarSnacks · 1 bar (37 g)0.66 mg29% DV
18. 18Shrimp crackersSnacks · 1 serving (28 g)0.6 mg26% DV
19. 19Snickers Marathon Energy Bar, all flavorsSnacks · 1 bar (55 g)0.58 mg25% DV
20. 20Soy chips, saltedSnacks · 1 oz (28.4 g)0.58 mg25% DV
21. 21Brown rice and buckwheat rice cakesSnacks · 1 cake (9 g)0.56 mg24% DV
22. 22Brown rice and buckwheat cakes, unsaltedSnacks · 1 cake (9 g)0.56 mg24% DV
23. 23South Beach protein barSnacks · 1 bar (53 g)0.54 mg24% DV
24. 24Kashi GoLean crunchy granola bar, mixed flavorsSnacks · 1 bar (47 g)0.52 mg23% DV
25. 25Hard pretzels, enriched flour, unsaltedSnacks · 1 oz (28.4 g)0.51 mg22% DV
26. 26Hard pretzels, plain, unenriched flour, saltedSnacks · 1 oz (28.4 g)0.51 mg22% DV
27. 27Hard pretzels, plain, unenriched flour, unsaltedSnacks · 1 oz (28.4 g)0.51 mg22% DV
28. 28Plain hard granola barsSnacks · 1 bar (1 oz) (28 g)0.5 mg22% DV
29. 29Brown rice multigrain rice cakesSnacks · 1 cake (9 g)0.47 mg20% DV
30. 30Brown rice multigrain cakes, unsaltedSnacks · 1 cake (9 g)0.47 mg20% DV
31. 31Nutri-Grain Fruit and Nut BarSnacks · 1 bar (32 g)0.46 mg20% DV
32. 32Brown rice and corn rice cakesSnacks · 1 cake (9 g)0.46 mg20% DV
33. 33Nature Valley granola bar with yogurt coatingSnacks · 1 bar (35 g)0.45 mg20% DV
34. 34Almond crisped rice barSnacks · 1 bar (1 oz) (28 g)0.45 mg19% DV
35. 35Kashi GoLean chewy granola bar, mixed flavorsSnacks · 1 bar (78 g)0.44 mg19% DV
36. 36Plain soft granola barsSnacks · 1 bar (1 oz) (28 g)0.43 mg19% DV
37. 37Hard chocolate chip granola barsSnacks · 1 oz (28.4 g)0.43 mg19% DV
38. 38Zone Perfect Classic Crunch bar, mixed flavorsSnacks · 1 bar (50 g)0.42 mg18% DV
39. 39Slim-Fast Optima meal bar, milk chocolate peanutSnacks · 1 bar (55 g)0.41 mg18% DV
40. 40Nature Valley Sweet & Salty Nut granola bar, peanutSnacks · 1 bar (35 g)0.4 mg18% DV
41. 41Peanut butter soft granola barsSnacks · 1 bar (1 oz) (28 g)0.39 mg17% DV
42. 42Almond hard granola barsSnacks · 1 oz (28.4 g)0.39 mg17% DV
43. 43Brown rice cakes, sesame seedSnacks · 1 cake (9 g)0.39 mg17% DV
44. 44Brown rice cakes, sesame seed, unsaltedSnacks · 1 cake (9 g)0.39 mg17% DV
45. 45Kraft Cornnuts, plainSnacks · 1 cup (85 g)0.39 mg17% DV
46. 46Milk chocolate coated soft granola bars, peanut butterSnacks · 1 oz (28.4 g)0.38 mg17% DV
47. 47Sweet potato chips, unsaltedSnacks · 1 oz (28.4 g)0.38 mg17% DV
48. 48Peanut butter and chocolate chip soft granola barsSnacks · 1 bar (1 oz) (28 g)0.38 mg16% DV
49. 49SunChips Multigrain Snack, originalSnacks · 1 oz (28.4 g)0.37 mg16% DV
50. 50Nature Valley Chewy Trail Mix barSnacks · 1 bar (35 g)0.37 mg16% DV
51. 51KELLOGG'S NUTRI-GRAIN Cereal Bars, fruitSnacks · 1 bar (37 g)0.37 mg16% DV
52. 52Rice-based oriental mix snacksSnacks · 1 oz (28.4 g)0.36 mg16% DV
53. 53Soft graham marshmallow granola barSnacks · 1 bar (1 oz) (28 g)0.36 mg16% DV
54. 54Balance original barSnacks · 1 serving (50 g)0.36 mg15% DV
55. 55Soft chocolate chip granola barSnacks · 1 bar (1 oz) (28 g)0.35 mg15% DV
56. 56Raisin soft granola barsSnacks · 1 bar (1 oz) (28 g)0.35 mg15% DV
57. 57Quaker Dips granola barSnacks · 1 bar (31 g)0.35 mg15% DV
58. 58Kellogg's Rice Krispies Treats SquaresSnacks · 1 serving (22 g)0.35 mg15% DV
59. 59Roasted wasabi-flavored peasSnacks · 1 serving (28 g)0.35 mg15% DV
60. 60Terra Chips vegetable chipsSnacks · 1 oz (28.4 g)0.34 mg15% DV
61. 61Granola bites, mixed flavorsSnacks · 1 package (20 g)0.34 mg15% DV
62. 62Soft nut and raisin granola barSnacks · 1 bar (1 oz) (28 g)0.34 mg15% DV
63. 63Brown rice chipsSnacks · 1 cake (9 g)0.34 mg15% DV
64. 64Brown rice cakes, unsaltedSnacks · 1 cake (9 g)0.34 mg15% DV
65. 65Plain brown rice crackersSnacks · 1 cake (9 g)0.34 mg15% DV
66. 66Quaker chewy 90 Calorie granola barSnacks · 1 bar (24 g)0.33 mg14% DV
67. 67Soft granola bar, almond, confectioners coatingSnacks · 1 bar (35 g)0.33 mg14% DV
68. 68Rice and Wheat cereal barSnacks · 1 bar (22 g)0.31 mg13% DV
69. 69Microwave popcorn, 94% fat freeSnacks · 1 oz (28.4 g)0.31 mg13% DV
70. 70Kudos Whole Grain Chocolate Chip BarSnacks · 1 bar (28 g)0.3 mg13% DV
71. 71Hard pretzels, saltedSnacks · 1 oz (28.4 g)0.29 mg13% DV
72. 72Crisped rice bar, chocolate chipSnacks · 1 bar (1 oz) (28 g)0.28 mg12% DV
73. 73Kashi TLC chewy granola bar, mixed flavorsSnacks · 1 bar (35 g)0.27 mg12% DV
74. 74Chewy granola bar, reduced sugar, all flavorsSnacks · 1 bar (24 g)0.27 mg12% DV
75. 75Brown rice and rye rice cakesSnacks · 1 cake (9 g)0.27 mg12% DV
76. 76Hard peanut butter granola barSnacks · 1 oz (28.4 g)0.26 mg11% DV
77. 77Milk chocolate coated soft granola bars, chocolate chipSnacks · 1 bar (1 oz) (28 g)0.26 mg11% DV
78. 78Salted wheat-based sesame sticksSnacks · 1 oz (28.4 g)0.26 mg11% DV
79. 79Wheat sesame sticks, unsaltedSnacks · 1 oz (28.4 g)0.26 mg11% DV
80. 80Barbecue corn chipsSnacks · 1 oz (28.4 g)0.22 mg10% DV
81. 81Barbecue corn chips, enriched masaSnacks · 1 oz (28.4 g)0.22 mg10% DV
82. 82Fat-free olestra potato chipsSnacks · 1 oz (28.4 g)0.22 mg9% DV
83. 83Caramel popcorn with peanutsSnacks · 1 oz (approx 2/3 cup) (28.4 g)0.22 mg9% DV
84. 84Multigrain potato chips, made from dried potatoesSnacks · 1 oz (28.4 g)0.22 mg9% DV
85. 85Bagel chips, plainSnacks · 1 oz (28.4 g)0.19 mg8% DV
86. 86Pita chips, saltedSnacks · 1 oz (28.4 g)0.19 mg8% DV
87. 87Corn cakesSnacks · 1 cake (9 g)0.16 mg7% DV
88. 88Corn cakes, very low sodiumSnacks · 1 cake (9 g)0.16 mg7% DV
89. 89Low fat nacho cheese tortilla chips, made with olestraSnacks · 1 oz (28.4 g)0.16 mg7% DV
90. 90Chocolate-coated hard pretzelsSnacks · 1 oz (28.4 g)0.16 mg7% DV
91. 91Barbecue cornnutsSnacks · 1 oz (28.4 g)0.14 mg6% DV
92. 92Lightly salted potato chipsSnacks · 23 pieces (28 g)0.13 mg6% DV
93. 93M&M Mars Combos Cheddar Cheese PretzelSnacks · 1 oz (28.4 g)0.13 mg6% DV
94. 94Chocolate coated hard pretzelsSnacks · 1 serving (28 g)0.13 mg6% DV
95. 95Cheese-flavored potato chipsSnacks · 1 oz (28.4 g)0.13 mg5% DV
96. 96Taco-flavored tortilla chipsSnacks · 1 oz (28.4 g)0.13 mg5% DV
97. 97Plain potato chips, saltedSnacks · 1 oz (28.4 g)0.12 mg5% DV
98. 98Plain potato chips, unsalted, hydrogenated oilSnacks · 1 oz (28.4 g)0.12 mg5% DV
99. 99Plain potato chips, unsaltedSnacks · 1 oz (28.4 g)0.12 mg5% DV
100. 100Reduced fat potato chipsSnacks · 1 oz (28.4 g)0.12 mg5% 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.