Foods high in Manganese, Mn

Top foods ranked by Manganese, Mn content per 100 g. Data from USDA FoodData Central.

Learn more about Manganese including research evidence and supplement forms on the Manganese supplement page.
# Food Per 100 g Category
1 Raw Macadamia Nuts 11.3 mg Nut and Seed Products
2 Raw Pine Nuts 10.3 mg Nut and Seed Products
3 Raw Dry Chia Seeds 7.6 mg Cereal Grains and Pasta
4 Raw Hazelnuts (Filberts) 6.1 mg Nut and Seed Products
5 Coconut Flour 5.3 mg Nut and Seed Products
6 Dry Raw Einkorn Grain 4.2 mg Cereal Grains and Pasta
7 Raw Pumpkin Seeds (Pepitas) 4.1 mg Nut and Seed Products
8 Raw Black Rice 3.9 mg Cereal Grains and Pasta
9 Defatted Soy Flour 3.8 mg Legumes and Legume Products
10 Raw White Sorghum Bran 3.8 mg Cereal Grains and Pasta
11 Dry Chickpeas (Garbanzo Beans) 3.6 mg Legumes and Legume Products
12 Whole Wheat Flour 3.6 mg Cereal Grains and Pasta
13 Steel Cut Oats 3.4 mg Cereal Grains and Pasta
14 Dry Khorasan Grain 3.3 mg Cereal Grains and Pasta
15 Whole Grain Oat Flour 3.3 mg Cereal Grains and Pasta
16 Old Fashioned Rolled Oats 3.2 mg Cereal Grains and Pasta
17 Full-Fat Soy Flour 3.2 mg Legumes and Legume Products
18 Raw English Walnut Halves 3.0 mg Nut and Seed Products
19 Whole Grain Spelt Flour 2.9 mg Cereal Grains and Pasta
20 Chestnut Flour 2.9 mg Nut and Seed Products
21 Dry Roasted Sunflower Kernels (Salted) 2.9 mg Nut and Seed Products
22 Brown Rice Flour 2.8 mg Cereal Grains and Pasta
23 Raw Long Grain Brown Rice 2.7 mg Cereal Grains and Pasta
24 Dry Raw Bulgur 2.6 mg Cereal Grains and Pasta
25 Raw Sunflower Seed Kernels 2.6 mg Nut and Seed Products
26 Raw Red Rice 2.6 mg Cereal Grains and Pasta
27 Dry Pearled Farro 2.6 mg Cereal Grains and Pasta
28 Ground Flaxseed 2.4 mg Nut and Seed Products
29 Amaranth Flour 2.3 mg Cereal Grains and Pasta
30 Raw Pecan Halves 2.3 mg Nut and Seed Products
31 Dry Navy Beans 2.2 mg Legumes and Legume Products
32 Dry Navy Beans 2.2 mg Legumes and Legume Products
33 Whole-Wheat Bread 2.2 mg Baked Products
34 Dry Tan Beans 2.2 mg Legumes and Legume Products
35 Dry Tan Beans 2.2 mg Legumes and Legume Products
36 Raw Whole Almonds 2.1 mg Nut and Seed Products
37 Creamy Almond Butter 2.1 mg Nut and Seed Products
38 Rye Flour 2.1 mg Cereal Grains and Pasta
39 Dry Black Beans 2.1 mg Legumes and Legume Products
40 Dry Black Beans 2.1 mg Legumes and Legume Products
41 Dry Small White Beans 2.1 mg Legumes and Legume Products
42 Dry Small White Beans 2.1 mg Legumes and Legume Products
43 Dry Medium Red Beans 2.1 mg Legumes and Legume Products
44 Dry Medium Red Beans 2.1 mg Legumes and Legume Products
45 Dry Roasted Salted Almonds 2.0 mg Nut and Seed Products
46 Quinoa Flour 2.0 mg Cereal Grains and Pasta
47 Raw Cashews 1.9 mg Nut and Seed Products
48 Dry Carioca Beans 1.9 mg Legumes and Legume Products
49 Dry Red Beans 1.9 mg Legumes and Legume Products
50 Dry Red Beans 1.9 mg Legumes and Legume Products

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