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Foods high in Manganese

Whole foods (vegetables, fruits, legumes, nuts and seeds, grains, dairy and eggs, meat, poultry, fish and oils) ranked by how much manganese they give per 100 calories, so foods that give a lot without many calories come first. The Daily Value is 2.3 mg.

Foods high in Manganese
FoodTypical portionIn that portionPer 100 kcal
Jujube, Chinese, fresh, dried100 g31.1 mg (1351% DV)11.1 mg
Epazote, raw100 g3.1 mg (135% DV)9.68 mg
Fireweed, leaves, raw1 cup, chopped (23 g)1.54 mg (67% DV)6.51 mg
Beef, New Zealand, imported, variety meats and by-products, tripe cooked, boiled100 g6.07 mg (264% DV)5.89 mg
Wheat bran, crude1 cup (58 g)6.67 mg (290% DV)5.32 mg
Lemon grass (citronella), raw1 cup (67 g)3.5 mg (152% DV)5.28 mg
Beef, New Zealand, imported, variety meats and by-products, tripe uncooked, raw100 g4.05 mg (176% DV)5.27 mg
Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program)1 cup, frozen (140 g)4.02 mg (175% DV)5.04 mg
Hearts of palm, canned1 cup (146 g)2.04 mg (88% DV)4.98 mg
Rice bran, crude1 cup (118 g)16.8 mg (729% DV)4.5 mg
Amaranth leaves, cooked, boiled, drained, with salt1 cup (132 g)1.14 mg (49% DV)4.1 mg
Mollusks, mussel, blue, raw1 cup (150 g)5.1 mg (222% DV)3.95 mg
Mollusks, mussel, blue, cooked, moist heat100 g6.8 mg (296% DV)3.95 mg
Wheat germ, crude1 cup (115 g)15.3 mg (665% DV)3.69 mg
Pineapple, raw, traditional varieties1 label serving (112 g)1.78 mg (78% DV)3.54 mg
Pineapple, canned, water pack, solids and liquids1 slice, or ring (3" dia) with liquid (47 g)0.53 mg (23% DV)3.5 mg
Grapes, muscadine, raw1 grape (6 g)0.12 mg (5% DV)3.46 mg
Teff, cooked1 cup (252 g)7.21 mg (313% DV)2.83 mg
Teff, uncooked1 cup (193 g)17.8 mg (775% DV)2.52 mg
Nuts, hazelnuts or filberts, blanched100 g12.7 mg (550% DV)2.01 mg
Soy sauce made from soy and wheat (shoyu)1 cup (255 g)2.6 mg (113% DV)1.92 mg
Soy sauce made from soy and wheat (shoyu), low sodium1 cup (255 g)2.57 mg (112% DV)1.77 mg
Nuts, macadamia nuts, raw100 g11.3 mg (491% DV)1.69 mg
Nuts, pine nuts, raw100 g10.3 mg (446% DV)1.59 mg
Peanut flour, defatted1 cup (60 g)2.94 mg (128% DV)1.5 mg
Seeds, hemp seed, hulled3 tbsp (30 g)2.28 mg (99% DV)1.37 mg
Nuts, pine nuts, dried1 cup (135 g)11.9 mg (517% DV)1.31 mg
Soy protein concentrate, produced by alcohol extraction100 g4.19 mg (182% DV)1.28 mg
Soy protein concentrate, produced by acid wash100 g4.19 mg (182% DV)1.28 mg
Fish, pike, walleye, cooked, dry heat1 fillet (124 g)1.27 mg (55% DV)0.86 mg
Fish, pike, walleye, raw1 fillet (159 g)1.27 mg (55% DV)0.86 mg
Mollusks, oyster, Pacific, raw1 medium (50 g)0.32 mg (14% DV)0.79 mg
Salad dressing, sweet and sour1 cup (250 g)0.15 mg (7% DV)0.4 mg
Pork, fresh, variety meats and by-products, liver, raw100 g0.34 mg (15% DV)0.26 mg
Ice cream, lowfat, no sugar added, cone, added peanuts and chocolate sauce100 g0.68 mg (29% DV)0.26 mg
Lamb, variety meats and by-products, liver, cooked, pan-fried100 g0.59 mg (26% DV)0.25 mg
Lamb, New Zealand, imported, liver, raw100 g0.33 mg (14% DV)0.24 mg
Lamb, variety meats and by-products, liver, cooked, braised100 g0.52 mg (23% DV)0.24 mg
Turkey, all classes, liver, raw1 raw, liver (78 g)0.23 mg (10% DV)0.23 mg
Beef, variety meats and by-products, liver, raw100 g0.31 mg (13% DV)0.23 mg
Beef, New Zealand, imported, variety meats and by-products, liver, raw100 g0.3 mg (13% DV)0.23 mg
Lamb, New Zealand, imported, liver, cooked, soaked and fried100 g0.37 mg (16% DV)0.22 mg
Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled100 g0.33 mg (14% DV)0.22 mg
Chicken, liver, all classes, cooked, pan-fried1 liver (44 g)0.17 mg (7% DV)0.22 mg
Chicken, liver, all classes, cooked, simmered1 liver (44 g)0.16 mg (7% DV)0.21 mg
Chicken, liver, all classes, raw1 liver (44 g)0.11 mg (5% DV)0.21 mg
Duck, domesticated, liver, raw1 liver (44 g)0.11 mg (5% DV)0.19 mg
Veal, variety meats and by-products, liver, raw100 g0.26 mg (11% DV)0.18 mg
Pork, fresh, variety meats and by-products, liver, cooked, braised100 g0.3 mg (13% DV)0.18 mg
Ice cream sandwich1 serving (70 g)0.27 mg (12% DV)0.16 mg

Source: USDA FoodData Central (SR Legacy and Foundation Foods). Daily Values: FDA, 21 CFR 101.9.