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.

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. 4Twix peanut butter cookie barsSweets · 1 package (9.43 oz) (267 g)2.5 mg109% DV
5. 5Maple syrupSweets · 1 serving 1/4 cup (83 g)2.4 mg105% DV
6. 6Peanut butter confectioner's coatingSweets · 1 cup chips (168 g)2.4 mg102% DV
7. 7Canadian maple syrupSweets · 60 milliliter (80 g)1.8 mg80% DV
8. 8Milk chocolate coated peanutsSweets · 1 cup (149 g)1.4 mg61% DV
9. 9Semisweet chocolate with butterSweets · 1 cup chips (6 oz package) (170 g)1.4 mg59% DV
10. 10Maple sugarSweets · 1 oz (28.4 g)1.3 mg55% DV
11. 11Chocolate fudge syrupSweets · 1 cup (304 g)1.1 mg49% DV
12. 12Twix caramel cookie barsSweets · 1 package (11 oz) (312 g)0.85 mg37% DV
13. 13Milk chocolateSweets · 1 cup chips (168 g)0.79 mg34% DV
14. 14Praline, prepared from recipeSweets · 1 piece (39 g)0.66 mg29% DV
15. 15Nestle Butterfinger CrispSweets · 1 piece (60 g)0.65 mg28% DV
16. 16Milk chocolate coated raisinsSweets · 1 cup (180 g)0.64 mg28% DV
17. 17Pancake syrup, 2% maple, with potassiumSweets · 1 cup (315 g)0.58 mg25% DV
18. 18Coconut bar, not chocolate coveredSweets · 1 bar (47 g)0.58 mg25% DV
19. 19Dark chocolate, 70-85% cacaoSweets · 1 oz (28.4 g)0.55 mg24% DV
20. 20Chocolate pudding, dry mixSweets · 1 package (3.5 oz) (99 g)0.53 mg23% DV
21. 21Reese's Pieces candySweets · 1 package 1.63 oz (46 g)0.51 mg22% DV
22. 22Instant coconut cream pudding mixSweets · 1 package (3.5 oz) (99 g)0.48 mg21% DV
23. 23Hershey's Payday BarSweets · 1 serving (52 g)0.47 mg21% DV
24. 24Unsweetened baking chocolate, liquidSweets · 1 oz (28.4 g)0.47 mg20% DV
25. 25Sesame crunch candySweets · 1 oz (28.4 g)0.46 mg20% DV
26. 26M&M's Peanut Butter Chocolate CandiesSweets · 1 serving 1.63 oz singles bag (46 g)0.44 mg19% DV
27. 27Candies, 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
28. 28Reese's Fast Break milk chocolate peanut butter nougatSweets · 1 serving 1 bar (56 g)0.41 mg18% DV
29. 29Coconut cream pudding mix, regularSweets · 1 package (3.12 oz) (88 g)0.41 mg18% DV
30. 30Dark chocolate, 45-59% cacaoSweets · 1 oz (28.4 g)0.4 mg17% DV
31. 31Mars M&M's Almond Chocolate CandiesSweets · 1 serving 1.31 oz bag (37 g)0.38 mg17% DV
32. 32Dark chocolate, 60-69% cacaoSweets · 1 oz (28.4 g)0.38 mg16% DV
33. 33Chocolate pudding, instant dry mixSweets · 1 package (3.5 oz) (99 g)0.36 mg16% DV
34. 34M&M's Peanut Chocolate CandiesSweets · 1 serving 1 singles bag (54 g)0.36 mg16% DV
35. 35Peanut barSweets · 1 oz (28.4 g)0.35 mg15% DV
36. 36Malt syrupSweets · 1 cup (332 g)0.33 mg14% DV
37. 37Schiff Tiger's Milk BarSweets · 1 bar (35 g)0.33 mg14% DV
38. 38Dark corn syrupSweets · 1 cup (328 g)0.33 mg14% DV
39. 39Canned blueberry pie fillingSweets · 1 serving (151 g)0.32 mg14% DV
40. 40Chocolate hazelnut spreadSweets · 1 serving 2 TBSP (37 g)0.32 mg14% DV
41. 41Low sugar chocolate covered candiesSweets · 1 serving (36 g)0.32 mg14% DV
42. 42Rice pudding, dry mixSweets · 1 package (106 g)0.32 mg14% DV
43. 43MolassesSweets · 1 serving 1 tbsp (20 g)0.31 mg13% DV
44. 44Nestle Butterfinger barSweets · 1 serving 2.1 oz bar (60 g)0.29 mg13% DV
45. 45High-fructose corn syrupSweets · 1 cup (310 g)0.29 mg13% DV
46. 46Table syrup blend, corn, refiner, and sugarSweets · 1 cup (316 g)0.28 mg12% DV
47. 47HoneySweets · 1 cup (339 g)0.27 mg12% DV
48. 48Honey-combed candy with peanut butterSweets · 1 serving (40 g)0.26 mg11% DV
49. 49Rich chocolate ice creamSweets · 1 cup (148 g)0.26 mg11% DV
50. 50Milk chocolate with almondsSweets · 1 bar (1.45 oz) (41 g)0.26 mg11% DV
51. 51Coconut-nut frosting, ready-to-eatSweets · 0.08 package (38 g)0.26 mg11% DV
52. 52Reese's BitesSweets · 16 pieces (39 g)0.25 mg11% DV
53. 53Chocolate fudge with nuts, from recipeSweets · 1 oz (28.4 g)0.25 mg11% DV
54. 54Plain halavahSweets · 1 oz (28.4 g)0.25 mg11% DV
55. 55Pineapple toppingSweets · 1 cup (340 g)0.24 mg10% DV
56. 56Soft fruit and nut squaresSweets · 3 pieces (42 g)0.23 mg10% DV
57. 57Dark chocolate coated coffee beansSweets · 1 serving 28 pieces (40 g)0.22 mg10% DV
58. 58Pancake syrupSweets · 1 cup (314 g)0.21 mg9% DV
59. 59Nestle Baby Ruth barSweets · 1 serving 2.1 oz bar (60 g)0.21 mg9% DV
60. 60Fruit syrupSweets · 1 cup (334 g)0.2 mg9% DV
61. 61Hershey's Sugar Free Lite Chocolate SyrupSweets · 2 tbsp (35 g)0.2 mg9% DV
62. 62Snickers BarSweets · 1 bar (2 oz) (57 g)0.2 mg9% DV
63. 63Milky Way Midnight BarSweets · 1 serving 1.76 oz bar (50 g)0.2 mg9% DV
64. 64Milk chocolate with rice cerealSweets · 1 bar (1.4 oz) (40 g)0.19 mg8% DV
65. 65Mars almond barSweets · 1 bar (1.76 oz) (50 g)0.18 mg8% DV
66. 66Apple crispSweets · 0.5 cup (141 g)0.18 mg8% DV
67. 67Mounds candy barSweets · 1 bar snack size (19 g)0.18 mg8% DV
68. 68Sweet chocolate coated fondantSweets · 1 patty, large (43 g)0.17 mg7% DV
69. 69Peanut brittle, prepared from recipeSweets · 1 oz (28.4 g)0.17 mg7% DV
70. 70Frozen novelties, ice type, pineapple-coconutSweets · 0.5 cup (4 fl oz) (99 g)0.16 mg7% DV
71. 71Whatchamacallit candy barSweets · 1 bar 1.7 oz (48 g)0.16 mg7% DV
72. 72Pancake syrup, with 2% mapleSweets · 1 serving 1/4 cup (83 g)0.15 mg7% DV
73. 73Milk chocolate coated coffee beansSweets · 1 oz (28.4 g)0.15 mg7% DV
74. 74Brown sugarSweets · 1 cup packed (220 g)0.14 mg6% DV
75. 75Sweet chocolateSweets · 1 oz (28.4 g)0.14 mg6% DV
76. 76Oh Henry! barSweets · 1 serving fun size bar (26 g)0.14 mg6% DV
77. 77Chocolate pudding, dry mix, prepared with whole milkSweets · 0.5 cup (142 g)0.14 mg6% DV
78. 78Chocolate pudding, regular dry mix, 2% milkSweets · 0.5 cup (128 g)0.14 mg6% DV
79. 79Chocolate marshmallow fudge, with nutsSweets · 1 oz (28.4 g)0.13 mg6% DV
80. 80Vanilla fudge with nutsSweets · 1 oz (28.4 g)0.13 mg6% DV
81. 81Fruit and juice bars, frozenSweets · 1 bar (2.5 fl oz) (77 g)0.13 mg6% DV
82. 82Toblerone milk chocolate with honey and almond nougatSweets · 1 bar (35 g)0.13 mg5% DV
83. 83Frozen novelties, No Sugar Added, FUDGSICLE popsSweets · 1 serving (84 g)0.13 mg5% DV
84. 84Brown baking sweetener, sugar and sucraloseSweets · 1 cup (189 g)0.12 mg5% DV
85. 85Unsweetened carob candySweets · 1 bar (3 oz) (87 g)0.12 mg5% DV
86. 86Chocolate mousse, prepared from recipeSweets · 0.5 cup (202 g)0.12 mg5% DV
87. 87M&M's Pretzel Chocolate CandiesSweets · 0.25 cup (40 g)0.12 mg5% DV
88. 88Semisweet chocolateSweets · 1 serving (14.5 g)0.12 mg5% DV
89. 89M&M's 3 Musketeers Truffle CrispSweets · 1 serving (31 g)0.12 mg5% DV
90. 90Creamy chocolate frosting, ready-to-eatSweets · 2 tbsp creamy (41 g)0.098 mg4% DV
91. 91HERSHEY'S Genuine Chocolate Flavored Lite SyrupSweets · 2 tbsp (35 g)0.097 mg4% DV
92. 92Chocolate rennin, dry mix, prepared with whole milkSweets · 0 cup (142 g)0.097 mg4% DV
93. 933 Musketeers barSweets · 1 serving 2.13 oz bar (60 g)0.096 mg4% DV
94. 94Chocolate rennin, dry mix, prepared with 2% milkSweets · 0 cup (142 g)0.094 mg4% DV
95. 95Turbinado sugarSweets · 1 cup (202 g)0.093 mg4% DV
96. 96Mexican baking chocolate squaresSweets · 1 tablet (20 g)0.09 mg4% DV
97. 97Unsweetened rennin tabletsSweets · 1 package (0.35 oz) (9.9 g)0.089 mg4% DV
98. 98Fat-free chocolate pudding, ready-to-eatSweets · 1 serving 4 oz (113 g)0.088 mg4% DV
99. 99Instant chocolate pudding, 2% milkSweets · 0.5 cup From 19211 (142 g)0.088 mg4% DV
100. 100Low calorie chocolate pudding mix, drySweets · 1 serving (9.9 g)0.088 mg4% 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.