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. 8Chickpeas, rawLegumes and Legume Products · 1 cup (200 g)8.3 mg361% DV
  9. 9Butternuts, driedNut and Seed Products · 1 cup (120 g)7.9 mg342% 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. 20Winged beans, rawLegumes and Legume Products · 1 cup (182 g)6.8 mg294% DV
  21. 21Crude wheat branCereal Grains and Pasta · 1 cup (58 g)6.7 mg290% DV
  22. 22Amaranth grain, uncookedCereal Grains and Pasta · 1 cup (193 g)6.4 mg280% DV
  23. 23Brown rice flourCereal Grains and Pasta · 1 cup (158 g)6.3 mg276% DV
  24. 24TriticaleCereal Grains and Pasta · 1 cup (192 g)6.2 mg268% DV
  25. 25Durum wheatCereal Grains and Pasta · 1 cup (192 g)5.8 mg251% DV
  26. 26Cooked blue musselFinfish and Shellfish Products · 3 oz (85 g)5.8 mg251% DV
  27. 27Soft white wheatCereal Grains and Pasta · 1 cup (168 g)5.7 mg249% DV
  28. 28Unsweetened baking chocolate, squaresSweets · 1 cup, grated (132 g)5.5 mg239% DV
  29. 29Whole-grain triticale flourCereal Grains and Pasta · 1 cup (130 g)5.4 mg237% DV
  30. 30Raw oat branCereal Grains and Pasta · 1 cup (94 g)5.3 mg230% DV
  31. 31Raw brown long-grain riceCereal Grains and Pasta · 1 cup (185 g)5.3 mg229% DV
  32. 32Uncooked speltCereal Grains and Pasta · 1 cup (174 g)5.2 mg226% DV
  33. 33Uncooked khorasan wheatCereal Grains and Pasta · 1 cup (186 g)5.1 mg221% DV
  34. 34Sorghum syrupSweets · 1 cup (330 g)5 mg220% DV
  35. 35Whole-grain wheat flourCereal Grains and Pasta · 1 cup (120 g)4.9 mg212% DV
  36. 36Homemade granolaBreakfast Cereals · 1 cup (122 g)4.9 mg212% DV
  37. 37Soybeans, rawLegumes and Legume Products · 1 cup (186 g)4.7 mg204% DV
  38. 38Defatted soy meal, rawLegumes and Legume Products · 1 cup (122 g)4.6 mg202% DV
  39. 39Fortified acai berry drinkBeverages · 8 fl oz (266 g)4.4 mg192% DV
  40. 40Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powderBeverages · 4 tbsp (1/4 cup) (14.4 g)4.4 mg190% DV
  41. 41Rye grainCereal Grains and Pasta · 1 cup (169 g)4.4 mg189% DV
  42. 42Raw lupin beansLegumes and Legume Products · 1 cup (180 g)4.3 mg186% DV
  43. 43Bulgur, dryCereal Grains and Pasta · 1 cup (140 g)4.3 mg186% DV
  44. 44Partially debranned oat flourCereal Grains and Pasta · 1 cup (104 g)4.2 mg182% DV
  45. 45Oil roasted pecans, saltedNut and Seed Products · 1 cup (110 g)4.1 mg177% DV
  46. 46Pecans, oil roasted, unsaltedNut and Seed Products · 1 cup (110 g)4.1 mg177% DV
  47. 47Wild blueberries, frozenFruits and Fruit Juices · 1 cup, frozen (140 g)4 mg175% DV
  48. 48Nuts in syrup toppingSweets · 1 cup (328 g)4 mg172% DV
  49. 49Oil roasted almonds, lightly saltedNut and Seed Products · 1 cup whole kernels (157 g)3.9 mg168% DV
  50. 50Oil roasted almonds, saltedNut and Seed Products · 1 cup whole kernels (157 g)3.9 mg168% DV
  51. 51Oil roasted almonds, unsaltedNut and Seed Products · 1 cup whole kernels (157 g)3.9 mg168% DV
  52. 52Spanish peanuts, rawLegumes and Legume Products · 1 cup (146 g)3.9 mg168% DV
  53. 53Soybeans, roasted, unsaltedLegumes and Legume Products · 1 cup (172 g)3.7 mg161% DV
  54. 54Soybeans, roasted, saltedLegumes and Legume Products · 1 cup (172 g)3.7 mg161% DV
  55. 55Pigeon peas, rawLegumes and Legume Products · 1 cup (205 g)3.7 mg160% DV
  56. 56Raw white beansLegumes and Legume Products · 1 cup (202 g)3.6 mg158% DV
  57. 57Hazelnuts, blanchedNut and Seed Products · 1 oz (28.4 g)3.6 mg156% DV
  58. 58Hulled barleyCereal Grains and Pasta · 1 cup (184 g)3.6 mg155% DV
  59. 59Raw mothbeansLegumes and Legume Products · 1 cup (196 g)3.6 mg155% DV
  60. 60Lemongrass, rawVegetables and Vegetable Products · 1 cup (67 g)3.5 mg152% DV
  61. 61Instant lemon tea, unsweetenedBeverages · 2 tbsp, rounded (11.3 g)3.5 mg151% DV
  62. 62Oil-roasted Spanish peanuts, saltedLegumes and Legume Products · 1 cup (147 g)3.5 mg151% DV
  63. 63Spanish peanuts, oil-roasted, without saltLegumes and Legume Products · 1 cup (147 g)3.5 mg151% DV
  64. 64Uncooked quinoaCereal Grains and Pasta · 1 cup (170 g)3.5 mg150% DV
  65. 65Adzuki beans, rawLegumes and Legume Products · 1 cup (197 g)3.4 mg148% DV
  66. 66Baby lima beans, rawLegumes and Legume Products · 1 cup (202 g)3.4 mg148% DV
  67. 67Chocolate pie crust, readyBaked Products · 1 crust (182 g)3.3 mg145% DV
  68. 68Raw hyacinth beansLegumes and Legume Products · 1 cup (210 g)3.3 mg144% DV
  69. 69Pink or red lentils, rawLegumes and Legume Products · 1 cup (192 g)3.3 mg143% DV
  70. 70Raw milletCereal Grains and Pasta · 1 cup (200 g)3.3 mg142% DV
  71. 71Dry enriched vegetable macaroniCereal Grains and Pasta · 1 cup spiral shaped (84 g)3.2 mg140% DV
  72. 72Raw macadamia nutsNut and Seed Products · 1 oz (28.3 g)3.2 mg139% DV
  73. 73Defatted soy flourLegumes and Legume Products · 1 cup (105 g)3.2 mg138% DV
  74. 74Mungo beans, rawLegumes and Legume Products · 1 cup (207 g)3.2 mg137% DV
  75. 75Whole-wheat pancake dry mixBaked Products · 1 cup, poured from box (140 g)3.1 mg136% DV
  76. 76Coconut cream, rawNut and Seed Products · 1 cup (240 g)3.1 mg136% DV
  77. 77Bolthouse Farms Green Goodness smoothieFruits and Fruit Juices · 1 cup (230 g)3.1 mg136% DV
  78. 78Sorghum grainCereal Grains and Pasta · 1 cup (192 g)3.1 mg134% DV
  79. 79Whole wheat hot natural cereal, dryBreakfast Cereals · 1 cup (94 g)3 mg131% DV
  80. 80Large lima beans, rawLegumes and Legume Products · 1 cup (178 g)3 mg129% DV
  81. 81Oat bran muffinsBaked Products · 1 medium (113 g)3 mg129% DV
  82. 82Navy beans, rawLegumes and Legume Products · 1 cup (208 g)2.9 mg128% DV
  83. 83Oat cereal, regular and quick, unfortified, dryBreakfast Cereals · 1 cup (81 g)2.9 mg128% DV
  84. 84Defatted peanut flourLegumes and Legume Products · 1 cup (60 g)2.9 mg128% DV
  85. 85Pine nuts, rawNut and Seed Products · 1 oz (28.3 g)2.9 mg126% DV
  86. 86Valencia peanuts, rawLegumes and Legume Products · 1 cup (146 g)2.9 mg126% DV
  87. 87Raw blue musselFinfish and Shellfish Products · 3 oz (85 g)2.9 mg126% DV
  88. 88Pink beans, rawLegumes and Legume Products · 1 cup (210 g)2.9 mg126% DV
  89. 89Virginia peanuts, oil-roasted, with saltLegumes and Legume Products · 1 cup (143 g)2.9 mg125% DV
  90. 90Virginia peanuts, oil-roasted, without saltLegumes and Legume Products · 1 cup (143 g)2.9 mg125% DV
  91. 91Raw peanutsLegumes and Legume Products · 1 cup (146 g)2.8 mg123% DV
  92. 92Oil roasted sunflower seeds, saltedNut and Seed Products · 1 cup (135 g)2.8 mg122% DV
  93. 93Sunflower seed kernels, oil roasted, unsaltedNut and Seed Products · 1 cup (135 g)2.8 mg122% DV
  94. 94Canned pineapple, juice packFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (249 g)2.8 mg121% DV
  95. 95Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals · 0.25 cup (1 NLEA serving) (16 g)2.8 mg121% DV
  96. 96Low-fat soy flourLegumes and Legume Products · 1 cup, stirred (88 g)2.8 mg121% DV
  97. 97Canned pineapple, light syrupFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (252 g)2.8 mg120% DV
  98. 98Canned pineapple, extra heavy syrupFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (260 g)2.8 mg120% DV
  99. 99Canned pineapple, water packFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (246 g)2.8 mg120% DV
  100. 100Small white beans, rawLegumes and Legume Products · 1 cup (215 g)2.7 mg119% 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.