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Foods High in Manganese

60 whole foods ranked by how much Manganese a typical serving delivers, shown as a percentage of the 2.3 mg daily value (≥10% per serving = a good source). Bone formation, MnSOD antioxidant, amino acid metabolism.

What Manganese does in the body →
  1. 1
    Wheat Germ
    Grain
    289% DV
    6.7 mg / 50 g
    95
  2. 2
    Fireweed
    Vegetable
    248% DV
    5.7 mg / 85 g
    93
  3. 3
    Seaweed
    Vegetable
    217% DV
    5 mg / 85 g
    91
  4. 4
    Teff
    Grain
    201% DV
    4.6 mg / 50 g
    88
  5. 5
    Lemon Grass (Citronella)
    Vegetable
    193% DV
    4.4 mg / 85 g
    82
  6. 6
    Rice Bran
    Grain
    185% DV
    4.3 mg / 30 g
    93
  7. 7
    Chickpeas (Garbanzo Bean
    Legume
    162% DV
    3.7 mg / 90 g
    95
  8. 8
    Wheat Bran
    Grain
    150% DV
    3.5 mg / 30 g
    94
  9. 9
    Chickpea
    Legume
    140% DV
    3.2 mg / 90 g
    75
  10. 10
    Epazote
    Vegetable
    114% DV
    2.6 mg / 85 g
    90
  11. 11
    Grape Leave
    Vegetable
    106% DV
    2.4 mg / 85 g
    94
  12. 12
    Lupin
    Legume
    93% DV
    2.1 mg / 90 g
    95
  13. 13
    Hemp Seeds
    Nuts & Seeds
    93% DV
    2.1 mg / 28 g
    92
  14. 14
    Hazelnut
    Nuts & Seeds
    93% DV
    2.1 mg / 28 g
    88
  15. 15
    Chia Seed
    Grain
    92% DV
    2.1 mg / 28 g
    81
  16. 16
    Einkorn
    Grain
    91% DV
    2.1 mg / 50 g
    88
  17. 17
    Lingonberries
    Fruit
    91% DV
    2.1 mg / 140 g
    88
  18. 18
    Wheat
    Grain
    88% DV
    2 mg / 50 g
    92
  19. 19
    Macaroni
    Grain
    84% DV
    1.9 mg / 50 g
    79
  20. 20
    Loganberries
    Fruit
    76% DV
    1.7 mg / 140 g
    90
  21. 21
    Oat Bran
    Grain
    73% DV
    1.7 mg / 30 g
    95
  22. 22
    Amaranth Grain
    Grain
    72% DV
    1.7 mg / 50 g
    87
  23. 23
    Amaranth
    Grain
    72% DV
    1.7 mg / 50 g
    83
  24. 24
    Khorasan
    Grain
    71% DV
    1.6 mg / 50 g
    87
  25. 25
    Mothbean
    Legume
    71% DV
    1.6 mg / 90 g
    81
  26. 26
    Green Tea (Matcha)
    Beverages
    70% DV
    1.6 mg / 100 g
    94
  27. 27
    Pigeon Peas (Red Gram)
    Legume
    70% DV
    1.6 mg / 90 g
    93
  28. 28
    Oat
    Grain
    70% DV
    1.6 mg / 50 g
    74
  29. 29
    Triticale
    Grain
    70% DV
    1.6 mg / 50 g
    74
  30. 30
    Salmonberries
    Fruit
    67% DV
    1.5 mg / 140 g
    91
  31. 31
    Spelt
    Grain
    65% DV
    1.5 mg / 50 g
    91
  32. 32
    Broadbeans (Fava Beans)
    Legume
    64% DV
    1.5 mg / 90 g
    93
  33. 33
    Garlic
    Vegetable
    62% DV
    1.4 mg / 85 g
    88
  34. 34
    Mungo Bean
    Legume
    60% DV
    1.4 mg / 90 g
    93
  35. 35
    Natto
    Legume
    60% DV
    1.4 mg / 90 g
    90
  36. 36
    Rice
    Grain
    59% DV
    1.3 mg / 50 g
    58
  37. 37
    Spaghetti
    Grain
    58% DV
    1.3 mg / 50 g
    91
  38. 38
    Bulgur
    Grain
    57% DV
    1.3 mg / 50 g
    79
  39. 39
    Rye Grain
    Grain
    56% DV
    1.3 mg / 50 g
    90
  40. 40
    Rye
    Grain
    56% DV
    1.3 mg / 50 g
    78
  41. 41
    Farro
    Grain
    56% DV
    1.3 mg / 50 g
    77
  42. 42
    Peanut Flour
    Legume
    55% DV
    1.3 mg / 30 g
    95
  43. 43
    Pumpkin Seeds (Pepitas)
    Nuts & Seeds
    55% DV
    1.3 mg / 28 g
    89
  44. 44
    Pecans
    Nuts & Seeds
    55% DV
    1.3 mg / 28 g
    83
  45. 45
    Wheat Flour
    Grain
    53% DV
    1.2 mg / 30 g
    91
  46. 46
    Pineapple
    Fruit
    53% DV
    1.2 mg / 140 g
    80
  47. 47
    Cloves (Ground)
    Herbs & Spices
    52% DV
    1.2 mg / 2 g
    97
  48. 48
    Rice Flour
    Grain
    52% DV
    1.2 mg / 30 g
    75
  49. 49
    Winged Bean Leave
    Vegetable
    51% DV
    1.2 mg / 85 g
    84
  50. 50
    Tempeh
    Legume
    51% DV
    1.2 mg / 90 g
    76
  51. 51
    Sorghum Bran
    Grain
    50% DV
    1.1 mg / 30 g
    91
  52. 52
    Macadamia Nut
    Nuts & Seeds
    50% DV
    1.2 mg / 28 g
    79
  53. 53
    Blackeye Pea
    Legume
    50% DV
    1.2 mg / 90 g
    74
  54. 54
    Lima Bean
    Legume
    48% DV
    1.1 mg / 90 g
    86
  55. 55
    Cacao Powder
    Nuts & Seeds
    47% DV
    1.1 mg / 28 g
    78
  56. 56
    Quinoa
    Grain
    44% DV
    1 mg / 50 g
    88
  57. 57
    Barley
    Grain
    42% DV
    1 mg / 50 g
    90
  58. 58
    Soy Flour
    Legume
    41% DV
    0.9 mg / 30 g
    95
  59. 59
    Walnuts
    Nuts & Seeds
    41% DV
    1 mg / 28 g
    94
  60. 60
    Boysenberries
    Fruit
    40% DV
    0.9 mg / 140 g
    90
Keep exploring:All nutrients →·Whole-foods catalog →·Manganese reference →

Amounts are for one typical serving (FDA/USDA reference portion) of the food's default form. %DV is relative to the 2.3 mg daily value. Educational reference, not medical advice.