Foods high in manganese

SlimFast high protein whey powder tops the list with 70 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. 1SlimFast high protein whey powderBeverages · 1 scoop (26 g)70 mg3042% DV
  2. 2Fortified chocolate drink, milk and soy basedBeverages · 8 fl oz (237 g)35 mg1522% DV
  3. 3High protein nutritional shake mix, powderBeverages · 1 serving (20 g)25 mg1087% DV
  4. 4Toasted wheat germ cereal, plainBreakfast Cereals · 1 cup (113 g)22.6 mg980% DV
  5. 5Uncooked teffCereal Grains and Pasta · 1 cup (193 g)17.8 mg775% DV
  6. 6Crude rice branCereal Grains and Pasta · 1 cup (118 g)16.8 mg729% DV
  7. 7Crude wheat germCereal Grains and Pasta · 1 cup (115 g)15.3 mg665% DV
  8. 8Pine nuts, driedNut and Seed Products · 1 cup (135 g)11.9 mg517% DV
  9. 9Chickpeas, rawLegumes and Legume Products · 1 cup (200 g)8.3 mg361% DV
  10. 10Hard red spring wheatCereal Grains and Pasta · 1 cup (192 g)7.8 mg339% DV
  11. 11Dark rye flourCereal Grains and Pasta · 1 cup (128 g)7.8 mg337% DV
  12. 12OatsCereal Grains and Pasta · 1 cup (156 g)7.7 mg333% DV
  13. 13Hard red winter wheatCereal Grains and Pasta · 1 cup (192 g)7.7 mg333% DV
  14. 14Frozen pineapple juice concentrate, unsweetenedFruits and Fruit Juices · 1 can (6 fl oz) (216 g)7.4 mg323% DV
  15. 15Soft red winter wheatCereal Grains and Pasta · 1 cup (168 g)7.4 mg321% DV
  16. 16Wild blueberries, canned, heavy syrup, drainedFruits and Fruit Juices · 1 cup (319 g)7.3 mg319% DV
  17. 17Hard white wheatCereal Grains and Pasta · 1 cup (192 g)7.3 mg319% DV
  18. 18Teff, cookedCereal Grains and Pasta · 1 cup (252 g)7.2 mg313% DV
  19. 19Raw brown medium-grain riceCereal Grains and Pasta · 1 cup (190 g)7.1 mg309% DV
  20. 20HazelnutsNut and Seed Products · 1 cup, chopped (115 g)7.1 mg309% DV
  21. 21Winged beans, rawLegumes and Legume Products · 1 cup (182 g)6.8 mg294% DV
  22. 22Crude wheat branCereal Grains and Pasta · 1 cup (58 g)6.7 mg290% DV
  23. 23Amaranth grain, uncookedCereal Grains and Pasta · 1 cup (193 g)6.4 mg280% DV
  24. 24Brown rice flourCereal Grains and Pasta · 1 cup (158 g)6.3 mg276% DV
  25. 25TriticaleCereal Grains and Pasta · 1 cup (192 g)6.2 mg268% DV
  26. 26Pumpkin and squash seed kernels, driedNut and Seed Products · 1 cup (129 g)5.9 mg255% DV
  27. 27Durum wheatCereal Grains and Pasta · 1 cup (192 g)5.8 mg251% DV
  28. 28Cooked blue musselFinfish and Shellfish Products · 3 oz (85 g)5.8 mg251% DV
  29. 29Dried Japanese chestnutsNut and Seed Products · 1 cup (155 g)5.8 mg250% DV
  30. 30Soft white wheatCereal Grains and Pasta · 1 cup (168 g)5.7 mg249% DV
  31. 31Raw macadamia nutsNut and Seed Products · 1 cup, whole or halves (134 g)5.5 mg241% DV
  32. 32Unsweetened baking chocolate, squaresSweets · 1 cup, grated (132 g)5.5 mg239% DV
  33. 33Whole-grain triticale flourCereal Grains and Pasta · 1 cup (130 g)5.4 mg237% DV
  34. 34Salted almond butterNut and Seed Products · 1 cup (250 g)5.3 mg232% DV
  35. 35Plain unsalted almond butterNut and Seed Products · 1 cup (250 g)5.3 mg232% DV
  36. 36Roasted pumpkin seeds, saltedNut and Seed Products · 1 cup (118 g)5.3 mg230% DV
  37. 37Pumpkin and squash seed kernels, roasted, unsaltedNut and Seed Products · 1 cup (118 g)5.3 mg230% DV
  38. 38Raw oat branCereal Grains and Pasta · 1 cup (94 g)5.3 mg230% DV
  39. 39Raw brown long-grain riceCereal Grains and Pasta · 1 cup (185 g)5.3 mg229% DV
  40. 40Uncooked speltCereal Grains and Pasta · 1 cup (174 g)5.2 mg226% DV
  41. 41Uncooked khorasan wheatCereal Grains and Pasta · 1 cup (186 g)5.1 mg221% DV
  42. 42Sorghum syrupSweets · 1 cup (330 g)5 mg220% DV
  43. 43PecansNut and Seed Products · 1 cup, chopped (109 g)4.9 mg213% DV
  44. 44Whole-grain wheat flourCereal Grains and Pasta · 1 cup (120 g)4.9 mg212% DV
  45. 45Homemade granolaBreakfast Cereals · 1 cup (122 g)4.9 mg212% DV
  46. 46Dried black walnutsNut and Seed Products · 1 cup, chopped (125 g)4.9 mg212% DV
  47. 47Soybeans, rawLegumes and Legume Products · 1 cup (186 g)4.7 mg204% DV
  48. 48Chunky peanut butter, with saltLegumes and Legume Products · 1 cup (258 g)4.6 mg202% DV
  49. 49Chunk style peanut butter, without saltLegumes and Legume Products · 1 cup (258 g)4.6 mg202% DV
  50. 50Defatted soy meal, rawLegumes and Legume Products · 1 cup (122 g)4.6 mg202% DV
  51. 51Fortified acai berry drinkBeverages · 8 fl oz (266 g)4.4 mg192% DV
  52. 52Rye grainCereal Grains and Pasta · 1 cup (169 g)4.4 mg189% DV
  53. 53Smooth peanut butter, with saltLegumes and Legume Products · 1 cup (258 g)4.3 mg187% DV
  54. 54Smooth style peanut butter, without saltLegumes and Legume Products · 1 cup (258 g)4.3 mg187% DV
  55. 55Raw lupin beansLegumes and Legume Products · 1 cup (180 g)4.3 mg186% DV
  56. 56Bulgur, dryCereal Grains and Pasta · 1 cup (140 g)4.3 mg186% DV
  57. 57Partially debranned oat flourCereal Grains and Pasta · 1 cup (104 g)4.2 mg182% DV
  58. 58FlaxseedNut and Seed Products · 1 cup, whole (168 g)4.2 mg181% DV
  59. 59Oil roasted pecans, saltedNut and Seed Products · 1 cup (110 g)4.1 mg177% DV
  60. 60Pecans, oil roasted, unsaltedNut and Seed Products · 1 cup (110 g)4.1 mg177% DV
  61. 61Wild blueberries, frozenFruits and Fruit Juices · 1 cup, frozen (140 g)4 mg175% DV
  62. 62Dry roasted macadamia nuts, saltedNut and Seed Products · 1 cup, whole or halves (132 g)4 mg174% DV
  63. 63Dry roasted macadamia nuts, unsaltedNut and Seed Products · 1 cup, whole or halves (132 g)4 mg174% DV
  64. 64English walnutsNut and Seed Products · 1 cup, chopped (117 g)4 mg174% DV
  65. 65Nuts in syrup toppingSweets · 1 cup (328 g)4 mg172% DV
  66. 66Oil roasted almonds, lightly saltedNut and Seed Products · 1 cup whole kernels (157 g)3.9 mg168% DV
  67. 67Oil roasted almonds, saltedNut and Seed Products · 1 cup whole kernels (157 g)3.9 mg168% DV
  68. 68Oil roasted almonds, unsaltedNut and Seed Products · 1 cup whole kernels (157 g)3.9 mg168% DV
  69. 69Spanish peanuts, rawLegumes and Legume Products · 1 cup (146 g)3.9 mg168% DV
  70. 70Soybeans, roasted, unsaltedLegumes and Legume Products · 1 cup (172 g)3.7 mg161% DV
  71. 71Soybeans, roasted, saltedLegumes and Legume Products · 1 cup (172 g)3.7 mg161% DV
  72. 72Pigeon peas, rawLegumes and Legume Products · 1 cup (205 g)3.7 mg160% DV
  73. 73Dry roasted sunflower seed kernels, with saltNut and Seed Products · 1 cup (127 g)3.7 mg160% DV
  74. 74Raw white beansLegumes and Legume Products · 1 cup (202 g)3.6 mg158% DV
  75. 75Hazelnuts, blanchedNut and Seed Products · 1 oz (28.4 g)3.6 mg156% DV
  76. 76Hulled barleyCereal Grains and Pasta · 1 cup (184 g)3.6 mg155% DV
  77. 77Raw mothbeansLegumes and Legume Products · 1 cup (196 g)3.6 mg155% DV
  78. 78Whole dried sesame seedsNut and Seed Products · 1 cup (144 g)3.5 mg154% DV
  79. 79Smooth peanut butterLegumes and Legume Products · 1 cup (258 g)3.5 mg153% DV
  80. 80Lemongrass, rawVegetables and Vegetable Products · 1 cup (67 g)3.5 mg152% DV
  81. 81Oil-roasted Spanish peanuts, saltedLegumes and Legume Products · 1 cup (147 g)3.5 mg151% DV
  82. 82Spanish peanuts, oil-roasted, without saltLegumes and Legume Products · 1 cup (147 g)3.5 mg151% DV
  83. 83Uncooked quinoaCereal Grains and Pasta · 1 cup (170 g)3.5 mg150% DV
  84. 84Dry roasted mixed nuts with peanuts, saltedNut and Seed Products · 1 cup (132 g)3.4 mg150% DV
  85. 85Mixed nuts, dry roasted, with peanuts, unsaltedNut and Seed Products · 1 cup (131 g)3.4 mg149% DV
  86. 86Adzuki beans, rawLegumes and Legume Products · 1 cup (197 g)3.4 mg148% DV
  87. 87Baby lima beans, rawLegumes and Legume Products · 1 cup (202 g)3.4 mg148% DV
  88. 88Chocolate pie crust, readyBaked Products · 1 crust (182 g)3.3 mg145% DV
  89. 89Raw hyacinth beansLegumes and Legume Products · 1 cup (210 g)3.3 mg144% DV
  90. 90Pink or red lentils, rawLegumes and Legume Products · 1 cup (192 g)3.3 mg143% DV
  91. 91Raw milletCereal Grains and Pasta · 1 cup (200 g)3.3 mg142% DV
  92. 92Glandless cottonseed kernels, roastedNut and Seed Products · 1 cup (149 g)3.2 mg141% DV
  93. 93Dry enriched vegetable macaroniCereal Grains and Pasta · 1 cup spiral shaped (84 g)3.2 mg140% DV
  94. 94Defatted soy flourLegumes and Legume Products · 1 cup (105 g)3.2 mg138% DV
  95. 95Mungo beans, rawLegumes and Legume Products · 1 cup (207 g)3.2 mg137% DV
  96. 96Whole-wheat pancake dry mixBaked Products · 1 cup, poured from box (140 g)3.1 mg136% DV
  97. 97Coconut cream, rawNut and Seed Products · 1 cup (240 g)3.1 mg136% DV
  98. 98Bolthouse Farms Green Goodness smoothieFruits and Fruit Juices · 1 cup (230 g)3.1 mg136% DV
  99. 99AlmondsNut and Seed Products · 1 cup, whole (143 g)3.1 mg135% DV
  100. 100Sorghum grainCereal Grains and Pasta · 1 cup (192 g)3.1 mg134% 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.