Foods high in manganese

The top 20 foods in our database by content per 100 g.

Daily target

1.8mg

Reference intake for an adult woman aged 19–50. It differs for men and other age groups — the calculator works out yours.

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Most per 100 g
Other nutrients

Most per 100 g

Most per 100 g
#	Food · serving	100 g	% of target	Cooked, 100 g
1	Pine nutstbsp (8.6 g): 0.76 mg	8.8 mg	489%	—
2	Poppy seedstbsp (8.8 g): 0.59 mg	6.7 mg	373%	—
3	Hazelnutshandful (28 g): 1.7 mg	6.2 mg	343%	—
4	Oat brantbsp (6 g): 0.34 mg	5.6 mg	313%	—
5	Oats	4.9 mg	273%	0.58 mg
6	Pumpkin seedstbsp (8.6 g): 0.39 mg	4.5 mg	252%	—
7	Chickpeas	4.2 mg	231%	1 mg
8	Mussels	3.4 mg	189%	—
9	Bulgur	3.1 mg	169%	0.61 mg
10	Walnutshandful (28 g): 0.84 mg	3 mg	167%	—
11	Chia seedstbsp (12 g): 0.33 mg	2.7 mg	151%	—
12	Brown rice	2.7 mg	150%	0.91 mg
13	Sunflower seedstbsp (9 g): 0.24 mg	2.6 mg	146%	—
14	Soybeans	2.5 mg	140%	0.82 mg
15	Flaxseedtbsp (10 g): 0.25 mg	2.5 mg	138%	—
16	Sesame seedstbsp (9 g): 0.22 mg	2.5 mg	137%	—
17	Whole wheat breadslice (32 g): 0.69 mg	2.2 mg	121%	—
18	Almondshandful (28 g): 0.6 mg	2.2 mg	119%	—
19	Quinoa	2 mg	113%	0.63 mg
20	White beans	1.8 mg	100%	0.64 mg

Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.

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Data: USDA FoodData Central.