Foods high in manganese

Unsweetened baking chocolate, squares tops the list with 5.5 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. 1Unsweetened baking chocolate, squaresSweets · 1 cup, grated (132 g)5.5 mg239% DV
  2. 2Sorghum syrupSweets · 1 cup (330 g)5 mg220% DV
  3. 3Nuts in syrup toppingSweets · 1 cup (328 g)4 mg172% DV
  4. 4Maple syrupSweets · 1 serving 1/4 cup (83 g)2.4 mg105% DV
  5. 5Canadian maple syrupSweets · 60 milliliter (80 g)1.8 mg80% DV
  6. 6Milk chocolate coated peanutsSweets · 1 cup (149 g)1.4 mg61% DV
  7. 7Semisweet chocolate with butterSweets · 1 cup chips (6 oz package) (170 g)1.4 mg59% DV
  8. 8Chocolate fudge syrupSweets · 1 cup (304 g)1.1 mg49% DV
  9. 9Twix caramel cookie barsSweets · 1 package (11 oz) (312 g)0.85 mg37% DV
  10. 10Milk chocolateSweets · 1 cup chips (168 g)0.79 mg34% DV
  11. 11Praline, prepared from recipeSweets · 1 piece (39 g)0.66 mg29% DV
  12. 12Nestle Butterfinger CrispSweets · 1 piece (60 g)0.65 mg28% DV
  13. 13Milk chocolate coated raisinsSweets · 1 cup (180 g)0.64 mg28% DV
  14. 14Pancake syrup, 2% maple, with potassiumSweets · 1 cup (315 g)0.58 mg25% DV
  15. 15Coconut bar, not chocolate coveredSweets · 1 bar (47 g)0.58 mg25% DV
  16. 16Dark chocolate, 70-85% cacaoSweets · 1 oz (28.4 g)0.55 mg24% DV
  17. 17Chocolate pudding, dry mixSweets · 1 package (3.5 oz) (99 g)0.53 mg23% DV
  18. 18Reese's Pieces candySweets · 1 package 1.63 oz (46 g)0.51 mg22% DV
  19. 19Instant coconut cream pudding mixSweets · 1 package (3.5 oz) (99 g)0.48 mg21% DV
  20. 20Hershey's Payday BarSweets · 1 serving (52 g)0.47 mg21% DV
  21. 21Twix peanut butter cookie barsSweets · 1 package (1.77 oz) (50 g)0.47 mg20% DV
  22. 22Unsweetened baking chocolate, liquidSweets · 1 oz (28.4 g)0.47 mg20% DV
  23. 23Sesame crunch candySweets · 1 oz (28.4 g)0.46 mg20% DV
  24. 24M&M's Peanut Butter Chocolate CandiesSweets · 1 serving 1.63 oz singles bag (46 g)0.44 mg19% DV
  25. 25Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%)Sweets · 1 oz (28.4 g)0.41 mg18% DV
  26. 26Reese's Fast Break milk chocolate peanut butter nougatSweets · 1 serving 1 bar (56 g)0.41 mg18% DV
  27. 27Coconut cream pudding mix, regularSweets · 1 package (3.12 oz) (88 g)0.41 mg18% DV
  28. 28Dark chocolate, 45-59% cacaoSweets · 1 oz (28.4 g)0.4 mg17% DV
  29. 29Peanut butter confectioner's coatingSweets · 1 oz (28.4 g)0.4 mg17% DV
  30. 30Mars M&M's Almond Chocolate CandiesSweets · 1 serving 1.31 oz bag (37 g)0.38 mg17% DV
  31. 31Dark chocolate, 60-69% cacaoSweets · 1 oz (28.4 g)0.38 mg16% DV
  32. 32Chocolate pudding, instant dry mixSweets · 1 package (3.5 oz) (99 g)0.36 mg16% DV
  33. 33M&M's Peanut Chocolate CandiesSweets · 1 serving 1 singles bag (54 g)0.36 mg16% DV
  34. 34Peanut barSweets · 1 oz (28.4 g)0.35 mg15% DV
  35. 35Malt syrupSweets · 1 cup (332 g)0.33 mg14% DV
  36. 36Schiff Tiger's Milk BarSweets · 1 bar (35 g)0.33 mg14% DV
  37. 37Dark corn syrupSweets · 1 cup (328 g)0.33 mg14% DV
  38. 38Canned blueberry pie fillingSweets · 1 serving (151 g)0.32 mg14% DV
  39. 39Chocolate hazelnut spreadSweets · 1 serving 2 TBSP (37 g)0.32 mg14% DV
  40. 40Low sugar chocolate covered candiesSweets · 1 serving (36 g)0.32 mg14% DV
  41. 41Rice pudding, dry mixSweets · 1 package (106 g)0.32 mg14% DV
  42. 42MolassesSweets · 1 serving 1 tbsp (20 g)0.31 mg13% DV
  43. 43Nestle Butterfinger barSweets · 1 serving 2.1 oz bar (60 g)0.29 mg13% DV
  44. 44High-fructose corn syrupSweets · 1 cup (310 g)0.29 mg13% DV
  45. 45Table syrup blend, corn, refiner, and sugarSweets · 1 cup (316 g)0.28 mg12% DV
  46. 46Honey-combed candy with peanut butterSweets · 1 serving (40 g)0.26 mg11% DV
  47. 47Rich chocolate ice creamSweets · 1 cup (148 g)0.26 mg11% DV
  48. 48Milk chocolate with almondsSweets · 1 bar (1.45 oz) (41 g)0.26 mg11% DV
  49. 49Coconut-nut frosting, ready-to-eatSweets · 0.08 package (38 g)0.26 mg11% DV
  50. 50Reese's BitesSweets · 16 pieces (39 g)0.25 mg11% DV
  51. 51Chocolate fudge with nuts, from recipeSweets · 1 oz (28.4 g)0.25 mg11% DV
  52. 52Plain halavahSweets · 1 oz (28.4 g)0.25 mg11% DV
  53. 53Pineapple toppingSweets · 1 cup (340 g)0.24 mg10% DV
  54. 54Soft fruit and nut squaresSweets · 3 pieces (42 g)0.23 mg10% DV
  55. 55Dark chocolate coated coffee beansSweets · 1 serving 28 pieces (40 g)0.22 mg10% DV
  56. 56Pancake syrupSweets · 1 cup (314 g)0.21 mg9% DV
  57. 57Nestle Baby Ruth barSweets · 1 serving 2.1 oz bar (60 g)0.21 mg9% DV
  58. 58Fruit syrupSweets · 1 cup (334 g)0.2 mg9% DV
  59. 59Hershey's Sugar Free Lite Chocolate SyrupSweets · 2 tbsp (35 g)0.2 mg9% DV
  60. 60Snickers BarSweets · 1 bar (2 oz) (57 g)0.2 mg9% DV
  61. 61Milky Way Midnight BarSweets · 1 serving 1.76 oz bar (50 g)0.2 mg9% DV
  62. 62Milk chocolate with rice cerealSweets · 1 bar (1.4 oz) (40 g)0.19 mg8% DV
  63. 63Mars almond barSweets · 1 bar (1.76 oz) (50 g)0.18 mg8% DV
  64. 64Apple crispSweets · 0.5 cup (141 g)0.18 mg8% DV
  65. 65Mounds candy barSweets · 1 bar snack size (19 g)0.18 mg8% DV
  66. 66Sweet chocolate coated fondantSweets · 1 patty, large (43 g)0.17 mg7% DV
  67. 67Peanut brittle, prepared from recipeSweets · 1 oz (28.4 g)0.17 mg7% DV
  68. 68Frozen novelties, ice type, pineapple-coconutSweets · 0.5 cup (4 fl oz) (99 g)0.16 mg7% DV
  69. 69Whatchamacallit candy barSweets · 1 bar 1.7 oz (48 g)0.16 mg7% DV
  70. 70Pancake syrup, with 2% mapleSweets · 1 serving 1/4 cup (83 g)0.15 mg7% DV
  71. 71Milk chocolate coated coffee beansSweets · 1 oz (28.4 g)0.15 mg7% DV
  72. 72Sweet chocolateSweets · 1 oz (28.4 g)0.14 mg6% DV
  73. 73Oh Henry! barSweets · 1 serving fun size bar (26 g)0.14 mg6% DV
  74. 74Chocolate pudding, dry mix, prepared with whole milkSweets · 0.5 cup (142 g)0.14 mg6% DV
  75. 75Chocolate pudding, regular dry mix, 2% milkSweets · 0.5 cup (128 g)0.14 mg6% DV
  76. 76Chocolate marshmallow fudge, with nutsSweets · 1 oz (28.4 g)0.13 mg6% DV
  77. 77Maple sugarSweets · 1 tsp (3 g)0.13 mg6% DV
  78. 78Vanilla fudge with nutsSweets · 1 oz (28.4 g)0.13 mg6% DV
  79. 79Fruit and juice bars, frozenSweets · 1 bar (2.5 fl oz) (77 g)0.13 mg6% DV
  80. 80Toblerone milk chocolate with honey and almond nougatSweets · 1 bar (35 g)0.13 mg5% DV
  81. 81Frozen novelties, No Sugar Added, FUDGSICLE popsSweets · 1 serving (84 g)0.13 mg5% DV
  82. 82Brown baking sweetener, sugar and sucraloseSweets · 1 cup (189 g)0.12 mg5% DV
  83. 83Unsweetened carob candySweets · 1 bar (3 oz) (87 g)0.12 mg5% DV
  84. 84Chocolate mousse, prepared from recipeSweets · 0.5 cup (202 g)0.12 mg5% DV
  85. 85M&M's Pretzel Chocolate CandiesSweets · 0.25 cup (40 g)0.12 mg5% DV
  86. 86Semisweet chocolateSweets · 1 serving (14.5 g)0.12 mg5% DV
  87. 87M&M's 3 Musketeers Truffle CrispSweets · 1 serving (31 g)0.12 mg5% DV
  88. 88Creamy chocolate frosting, ready-to-eatSweets · 2 tbsp creamy (41 g)0.098 mg4% DV
  89. 89HERSHEY'S Genuine Chocolate Flavored Lite SyrupSweets · 2 tbsp (35 g)0.097 mg4% DV
  90. 90Chocolate rennin, dry mix, prepared with whole milkSweets · 0 cup (142 g)0.097 mg4% DV
  91. 913 Musketeers barSweets · 1 serving 2.13 oz bar (60 g)0.096 mg4% DV
  92. 92Chocolate rennin, dry mix, prepared with 2% milkSweets · 0 cup (142 g)0.094 mg4% DV
  93. 93Mexican baking chocolate squaresSweets · 1 tablet (20 g)0.09 mg4% DV
  94. 94Unsweetened rennin tabletsSweets · 1 package (0.35 oz) (9.9 g)0.089 mg4% DV
  95. 95Fat-free chocolate pudding, ready-to-eatSweets · 1 serving 4 oz (113 g)0.088 mg4% DV
  96. 96Instant chocolate pudding, 2% milkSweets · 0.5 cup From 19211 (142 g)0.088 mg4% DV
  97. 97Low calorie chocolate pudding mix, drySweets · 1 serving (9.9 g)0.088 mg4% DV
  98. 98Chocolate soft-serve frozen yogurtSweets · 0.5 cup (4 fl oz) (72 g)0.087 mg4% DV
  99. 99Rice pudding, ready-to-eatSweets · 1 serving 4 oz pudding cup (113 g)0.087 mg4% DV
  100. 100Creamy chocolate frosting, prepared with butterSweets · 2 tablespoon (33 g)0.085 mg4% 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.