Foods high in manganese

Maple sugar tops the list with 4.4 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. 1Maple sugarSweets4.4 mg192% DV
2. 2Unsweetened baking chocolate, squaresSweets4.2 mg181% DV
3. 3Maple syrupSweets2.9 mg126% DV
4. 4Canadian maple syrupSweets2.3 mg100% DV
5. 5Dark chocolate, 70-85% cacaoSweets1.9 mg85% DV
6. 6Praline, prepared from recipeSweets1.7 mg73% DV
7. 7Unsweetened baking chocolate, liquidSweets1.6 mg72% DV
8. 8Sesame crunch candySweets1.6 mg70% DV
9. 9MolassesSweets1.5 mg67% DV
10. 10Sorghum syrupSweets1.5 mg67% DV
11. 11Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%)Sweets1.4 mg63% DV
12. 12Dark chocolate, 45-59% cacaoSweets1.4 mg62% DV
13. 13Peanut butter confectioner's coatingSweets1.4 mg61% DV
14. 14Dark chocolate, 60-69% cacaoSweets1.3 mg58% DV
15. 15Peanut barSweets1.2 mg54% DV
16. 16Coconut bar, not chocolate coveredSweets1.2 mg54% DV
17. 17Nuts in syrup toppingSweets1.2 mg52% DV
18. 18Sugar-coated almondsSweets1.1 mg49% DV
19. 19Reese's Pieces candySweets1.1 mg48% DV
20. 20Nestle Butterfinger CrispSweets1.1 mg47% DV
21. 21Mars M&M's Almond Chocolate CandiesSweets1 mg45% DV
22. 22M&M's Peanut Butter Chocolate CandiesSweets0.96 mg42% DV
23. 23Mounds candy barSweets0.95 mg41% DV
24. 24Milk chocolate coated peanutsSweets0.94 mg41% DV
25. 25Schiff Tiger's Milk BarSweets0.94 mg41% DV
26. 26Twix peanut butter cookie barsSweets0.94 mg41% DV
27. 27Hershey's Payday BarSweets0.91 mg40% DV
28. 28Unsweetened rennin tabletsSweets0.9 mg39% DV
29. 29Low sugar chocolate covered candiesSweets0.89 mg39% DV
30. 30Low calorie chocolate pudding mix, drySweets0.89 mg39% DV
31. 31Chocolate fudge with nuts, from recipeSweets0.89 mg38% DV
32. 32Plain halavahSweets0.87 mg38% DV
33. 33Chocolate hazelnut spreadSweets0.87 mg38% DV
34. 34Semisweet chocolateSweets0.8 mg35% DV
35. 35Semisweet chocolate with butterSweets0.8 mg35% DV
36. 36Reese's Fast Break milk chocolate peanut butter nougatSweets0.73 mg32% DV
37. 37Instant low calorie chocolate pudding mixSweets0.7 mg31% DV
38. 38Coconut-nut frosting, ready-to-eatSweets0.67 mg29% DV
39. 39M&M's Peanut Chocolate CandiesSweets0.66 mg29% DV
40. 40Honey-combed candy with peanut butterSweets0.66 mg29% DV
41. 41Reese's BitesSweets0.65 mg28% DV
42. 42Chocolate rennin, dry mixSweets0.64 mg28% DV
43. 43Milk chocolate with almondsSweets0.62 mg27% DV
44. 44Peanut brittle, prepared from recipeSweets0.59 mg26% DV
45. 45Hershey's Sugar Free Lite Chocolate SyrupSweets0.58 mg25% DV
46. 46Dark chocolate coated coffee beansSweets0.56 mg24% DV
47. 47Soft fruit and nut squaresSweets0.54 mg23% DV
48. 48Chocolate pudding, dry mixSweets0.54 mg23% DV
49. 49Milk chocolate coated coffee beansSweets0.54 mg23% DV
50. 50Oh Henry! barSweets0.54 mg23% DV
51. 51Sweet chocolateSweets0.49 mg21% DV
52. 52Nestle Butterfinger barSweets0.49 mg21% DV
53. 53Instant coconut cream pudding mixSweets0.49 mg21% DV
54. 54Milk chocolate with rice cerealSweets0.48 mg21% DV
55. 55Milk chocolateSweets0.47 mg20% DV
56. 56Chocolate marshmallow fudge, with nutsSweets0.47 mg20% DV
57. 57Vanilla fudge with nutsSweets0.47 mg20% DV
58. 58Coconut cream pudding mix, regularSweets0.46 mg20% DV
59. 59Mexican baking chocolate squaresSweets0.45 mg20% DV
60. 60Chocolate fudge, prepared from recipeSweets0.42 mg18% DV
61. 61Sweet chocolate coated fondantSweets0.4 mg17% DV
62. 62Milky Way Midnight BarSweets0.39 mg17% DV
63. 63M&M's 3 Musketeers Truffle CrispSweets0.37 mg16% DV
64. 64Chocolate fudge syrupSweets0.37 mg16% DV
65. 65Mars almond barSweets0.37 mg16% DV
66. 66Chocolate pudding, instant dry mixSweets0.37 mg16% DV
67. 67Toblerone milk chocolate with honey and almond nougatSweets0.36 mg16% DV
68. 68Milk chocolate coated raisinsSweets0.36 mg16% DV
69. 69Nestle Baby Ruth barSweets0.35 mg15% DV
70. 70Chocolate truffles, prepared from recipeSweets0.35 mg15% DV
71. 71Snickers BarSweets0.35 mg15% DV
72. 72Creamy chocolate frosting, dry mixSweets0.33 mg14% DV
73. 73Whatchamacallit candy barSweets0.33 mg14% DV
74. 74M&M's Milk Chocolate CandiesSweets0.33 mg14% DV
75. 75Apple butterSweets0.32 mg14% DV
76. 76Nestle Chocolate SyrupSweets0.31 mg13% DV
77. 77Nougat with almondsSweets0.3 mg13% DV
78. 78Rice pudding, dry mixSweets0.3 mg13% DV
79. 79M&M's Pretzel Chocolate CandiesSweets0.3 mg13% DV
80. 80Reduced sugar jams, preserves, marmaladeSweets0.29 mg13% DV
81. 81HERSHEY'S Genuine Chocolate Flavored Lite SyrupSweets0.28 mg12% DV
82. 82Twix caramel cookie barsSweets0.27 mg12% DV
83. 83Creamy chocolate frosting, prepared with butterSweets0.26 mg11% DV
84. 84Creamy chocolate frosting, ready-to-eatSweets0.24 mg10% DV
85. 85Chocolate marshmallow fudge, prepared from recipeSweets0.23 mg10% DV
86. 86Canned blueberry pie fillingSweets0.21 mg9% DV
87. 87Pancake syrup, with 2% mapleSweets0.18 mg8% DV
88. 88Pancake syrup, 2% maple, with potassiumSweets0.18 mg8% DV
89. 89Fruit leather, piecesSweets0.18 mg8% DV
90. 90Fruit leather, rollsSweets0.18 mg8% DV
91. 91Rich chocolate ice creamSweets0.17 mg8% DV
92. 92Nestle 100 Grand barSweets0.17 mg7% DV
93. 93Strawberry toppingSweets0.17 mg7% DV
94. 94Fruit and juice bars, frozenSweets0.17 mg7% DV
95. 95Peanut butter fudge, prepared from recipeSweets0.16 mg7% DV
96. 96Frozen novelties, ice type, pineapple-coconutSweets0.16 mg7% DV
97. 973 Musketeers barSweets0.16 mg7% DV
98. 98Fruit juice sweetened jamSweets0.16 mg7% DV
99. 99Frozen novelties, No Sugar Added, FUDGSICLE popsSweets0.15 mg7% DV
100. 100Smucker's Magic Shell toppingSweets0.15 mg6% 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.