Foods high in manganese

Raw fireweed leaves tops the list with 6.7 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.

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. 1Raw fireweed leavesVegetables and Vegetable Products6.7 mg291% DV
  2. 2Canadian cultivated emi-tsunomata seaweed, dryVegetables and Vegetable Products5.9 mg256% DV
  3. 3Lemongrass, rawVegetables and Vegetable Products5.2 mg227% DV
  4. 4Agar, driedVegetables and Vegetable Products4.3 mg187% DV
  5. 5Raw epazoteVegetables and Vegetable Products3.1 mg135% DV
  6. 6Grape leaves, rawVegetables and Vegetable Products2.9 mg124% DV
  7. 7Leeks, freeze-driedVegetables and Vegetable Products2.6 mg115% DV
  8. 8Dried cloud ear mushroomsVegetables and Vegetable Products2 mg85% DV
  9. 9Tomato powderVegetables and Vegetable Products2 mg85% DV
  10. 10Spirulina, driedVegetables and Vegetable Products1.9 mg83% DV
  11. 11Freeze-dried red sweet peppersVegetables and Vegetable Products1.9 mg82% DV
  12. 12Sun-dried tomatoesVegetables and Vegetable Products1.8 mg80% DV
  13. 13Raw garlicVegetables and Vegetable Products1.7 mg73% DV
  14. 14Dried pasilla peppersVegetables and Vegetable Products1.6 mg69% DV
  15. 15Shallots, freeze-driedVegetables and Vegetable Products1.4 mg62% DV
  16. 16Wakame, rawVegetables and Vegetable Products1.4 mg61% DV
  17. 17Canned hearts of palmVegetables and Vegetable Products1.4 mg61% DV
  18. 18Winged bean leaves, rawVegetables and Vegetable Products1.4 mg59% DV
  19. 19Chives, freeze-driedVegetables and Vegetable Products1.4 mg59% DV
  20. 20Parsley, freeze-driedVegetables and Vegetable Products1.3 mg58% DV
  21. 21Boiled potato skin, with saltVegetables and Vegetable Products1.3 mg58% DV
  22. 22Boiled potato skins, unsaltedVegetables and Vegetable Products1.3 mg58% DV
  23. 23Dried ancho peppersVegetables and Vegetable Products1.3 mg56% DV
  24. 24Lima beans, boiled, with saltVegetables and Vegetable Products1.3 mg54% DV
  25. 25Lima beans, boiled, drained, no saltVegetables and Vegetable Products1.3 mg54% DV
  26. 26Lima beans, rawVegetables and Vegetable Products1.2 mg53% DV
  27. 27Shiitake mushrooms, driedVegetables and Vegetable Products1.2 mg51% DV
  28. 28Frozen edamame, preparedVegetables and Vegetable Products1.2 mg51% DV
  29. 29Pepeao, driedVegetables and Vegetable Products1.2 mg50% DV
  30. 30Kanpyo, dried gourd stripsVegetables and Vegetable Products1.1 mg49% DV
  31. 31Sprouted soybeans, stir-friedVegetables and Vegetable Products1.1 mg49% DV
  32. 32Stir-fried sprouted soybeans, with saltVegetables and Vegetable Products1.1 mg49% DV
  33. 33Eppaw, rawVegetables and Vegetable Products1.1 mg48% DV
  34. 34Drumstick leaves, rawVegetables and Vegetable Products1.1 mg46% DV
  35. 35Edamame, frozenVegetables and Vegetable Products1 mg44% DV
  36. 36Laver seaweed, rawVegetables and Vegetable Products0.99 mg43% DV
  37. 37Canned sweet potato, mashedVegetables and Vegetable Products0.99 mg43% DV
  38. 38Microwaved potato skin, without saltVegetables and Vegetable Products0.98 mg43% DV
  39. 39Microwaved potato skin, with saltVegetables and Vegetable Products0.98 mg43% DV
  40. 40Raw chrysanthemum leavesVegetables and Vegetable Products0.94 mg41% DV
  41. 41Garland chrysanthemum, rawVegetables and Vegetable Products0.94 mg41% DV
  42. 42Frozen fiddlehead fernsVegetables and Vegetable Products0.94 mg41% DV
  43. 43Spinach, boiled, with saltVegetables and Vegetable Products0.94 mg41% DV
  44. 44Spinach, boiled, drained, without saltVegetables and Vegetable Products0.94 mg41% DV
  45. 45Kale, rawVegetables and Vegetable Products0.92 mg40% DV
  46. 46Spinach, rawVegetables and Vegetable Products0.9 mg39% DV
  47. 47Amaranth leaves, rawVegetables and Vegetable Products0.89 mg38% DV
  48. 48Blackeye peas, frozenVegetables and Vegetable Products0.88 mg38% DV
  49. 49Okra, frozen, unpreparedVegetables and Vegetable Products0.87 mg38% DV
  50. 50Collard greens, rawVegetables and Vegetable Products0.87 mg38% DV
  51. 51Drumstick leaves, boiled, with saltVegetables and Vegetable Products0.87 mg38% DV
  52. 52Drumstick leaves, cooked, boiled, drained, without saltVegetables and Vegetable Products0.87 mg38% DV
  53. 53Boiled amaranth leaves, with saltVegetables and Vegetable Products0.86 mg37% DV
  54. 54Amaranth leaves, boiled, drained, unsaltedVegetables and Vegetable Products0.86 mg37% DV
  55. 55Bolthouse Farms Daily Greens vegetable juiceVegetables and Vegetable Products0.85 mg37% DV
  56. 56Okra, frozen, boiled, with saltVegetables and Vegetable Products0.84 mg37% DV
  57. 57Okra, frozen, boiled, drained, unsaltedVegetables and Vegetable Products0.84 mg37% DV
  58. 58Sun-dried hot chile peppersVegetables and Vegetable Products0.82 mg36% DV
  59. 59Beet greens, rawVegetables and Vegetable Products0.82 mg36% DV
  60. 60Frozen baby lima beans, boiled, with saltVegetables and Vegetable Products0.81 mg35% DV
  61. 61Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without saltVegetables and Vegetable Products0.81 mg35% DV
  62. 62Frozen black-eyed peas, boiled, with saltVegetables and Vegetable Products0.79 mg34% DV
  63. 63Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without saltVegetables and Vegetable Products0.79 mg34% DV
  64. 64Okra, rawVegetables and Vegetable Products0.79 mg34% DV
  65. 65Lambsquarters, rawVegetables and Vegetable Products0.78 mg34% DV
  66. 66Succotash, boiled, with saltVegetables and Vegetable Products0.77 mg33% DV
  67. 67Boiled succotash, no saltVegetables and Vegetable Products0.77 mg33% DV
  68. 68Vinespinach, rawVegetables and Vegetable Products0.73 mg32% DV
  69. 69Boiled frozen spinach, with saltVegetables and Vegetable Products0.72 mg31% DV
  70. 70Frozen spinach, boiled, drained, unsaltedVegetables and Vegetable Products0.72 mg31% DV
  71. 71Raw taro leavesVegetables and Vegetable Products0.71 mg31% DV
  72. 72Canadian cultivated emi-tsunomata seaweed, rehydratedVegetables and Vegetable Products0.71 mg31% DV
  73. 73Sprouted soybeans, steamedVegetables and Vegetable Products0.71 mg31% DV
  74. 74Steamed sprouted soybeans, with saltVegetables and Vegetable Products0.71 mg31% DV
  75. 75Frozen spinach, unpreparedVegetables and Vegetable Products0.7 mg31% DV
  76. 76Frozen baby lima beans, unpreparedVegetables and Vegetable Products0.7 mg31% DV
  77. 77Sprouted soybeans, rawVegetables and Vegetable Products0.7 mg31% DV
  78. 78Canned lima beans, no salt addedVegetables and Vegetable Products0.7 mg30% DV
  79. 79Canned lima beans, regular packVegetables and Vegetable Products0.7 mg30% DV
  80. 80Celtuce, rawVegetables and Vegetable Products0.69 mg30% DV
  81. 81Succotash, rawVegetables and Vegetable Products0.69 mg30% DV
  82. 82Potato flourVegetables and Vegetable Products0.68 mg29% DV
  83. 83Frozen sweet potato, baked, with saltVegetables and Vegetable Products0.67 mg29% DV
  84. 84Frozen sweet potato, baked, unsaltedVegetables and Vegetable Products0.67 mg29% DV
  85. 85Frozen sweet potato, unpreparedVegetables and Vegetable Products0.67 mg29% DV
  86. 86Frozen chopped collards, boiled, with saltVegetables and Vegetable Products0.66 mg29% DV
  87. 87Collards, frozen, boiled, drained, unsaltedVegetables and Vegetable Products0.66 mg29% DV
  88. 88Fava beans in pod, rawVegetables and Vegetable Products0.66 mg29% DV
  89. 89Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with saltVegetables and Vegetable Products0.65 mg28% DV
  90. 90Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without saltVegetables and Vegetable Products0.65 mg28% DV
  91. 91Canned succotash, cream styleVegetables and Vegetable Products0.65 mg28% DV
  92. 92New Zealand spinach, rawVegetables and Vegetable Products0.64 mg28% DV
  93. 93Frozen chopped collards, unpreparedVegetables and Vegetable Products0.63 mg28% DV
  94. 94Scalloped potato mix, dry, unpreparedVegetables and Vegetable Products0.62 mg27% DV
  95. 95Baked potato skin, with saltVegetables and Vegetable Products0.62 mg27% DV
  96. 96Baked potato skin, without saltVegetables and Vegetable Products0.62 mg27% DV
  97. 97Sweet potatoes, canned in syrup, drainedVegetables and Vegetable Products0.61 mg27% DV
  98. 98Potato skin, rawVegetables and Vegetable Products0.6 mg26% DV
  99. 99Canned spinach, regular pack, drained solidsVegetables and Vegetable Products0.6 mg26% DV
  100. 100Potato au gratin mix, dry, unpreparedVegetables and Vegetable Products0.59 mg26% 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.