NutriScrolls

Foods High in Manganese

Highest in manganese: Pine nuts (8.8 mg per 100 g). All 143 foods ranked per serving, per 100 g and per 100 kcal, with % DV.

By · Updated · 5 sources

Editorial policy · How we use data

Foods high in manganese

Per serving. Bars show the share of the Daily Value (2.3 mg a day). The line marks 100%.

Per 100 g. Bars show the share of the Daily Value (2.3 mg a day). The line marks 100%.

Per serving. Bars show the share of the EU Reference Intake (2 mg a day). The line marks 100%.

Per 100 g. Bars show the share of the EU Reference Intake (2 mg a day). The line marks 100%.

Per 100 kcal: the same calories of each food, for a fair comparison. Bars compare each food with the top food.

  1. 1.Pine nutsNuts and Seeds · per 1 oz (28 g)2.5 mg108% of the Daily Value125% of the Reference Intake
  2. 2.Hemp seedsNuts and Seeds · per 3 tbsp (30 g)2.28 mg99% of the Daily Value114% of the Reference Intake
  3. 3.OatsGrains · per ½ cup (40 g)1.97 mg85% of the Daily Value98% of the Reference Intake
  4. 4.WheatGrains · per ¼ cup (48 g)1.83 mg80% of the Daily Value92% of the Reference Intake
  5. 5.Brown riceGrains · per ¼ cup (48 g)1.78 mg77% of the Daily Value89% of the Reference Intake
  6. 6.HazelnutsNuts and Seeds · per 1 oz (28 g)1.75 mg76% of the Daily Value88% of the Reference Intake
  7. 7.ChickpeasBeans and Legumes · per 1 cup (164 g)1.69 mg73% of the Daily Value84% of the Reference Intake
  8. 8.PineappleFruits · per 1 cup (165 g)1.53 mg67% of the Daily Value76% of the Reference Intake
  9. 9.SoybeansBeans and Legumes · per 1 cup (172 g)1.42 mg62% of the Daily Value71% of the Reference Intake
  10. 10.Adzuki beansBeans and Legumes · per 1 cup (230 g)1.32 mg57% of the Daily Value66% of the Reference Intake
  11. 11.SpeltGrains · per ¼ cup (44 g)1.3 mg56% of the Daily Value65% of the Reference Intake
  12. 12.Pumpkin seedsNuts and Seeds · per 1 oz (28 g)1.29 mg56% of the Daily Value64% of the Reference Intake
  13. 13.PecansNuts and Seeds · per 1 oz (28 g)1.28 mg55% of the Daily Value64% of the Reference Intake
  14. 14.ClovesHerbs and spices · per 1 tsp (2.1 g)1.26 mg55% of the Daily Value63% of the Reference Intake
  15. 15.Macadamia nutsNuts and Seeds · per 1 oz (28 g)1.17 mg51% of the Daily Value59% of the Reference Intake
  16. 16.RyeGrains · per ¼ cup (42 g)1.09 mg47% of the Daily Value54% of the Reference Intake
  17. 17.LentilsBeans and Legumes · per 1 cup (198 g)0.98 mg43% of the Daily Value49% of the Reference Intake
  18. 18.Lima beansBeans and Legumes · per 1 cup (188 g)0.97 mg42% of the Daily Value49% of the Reference Intake
  19. 19.WalnutsNuts and Seeds · per 1 oz (28 g)0.97 mg42% of the Daily Value48% of the Reference Intake
  20. 20.Navy beansBeans and Legumes · per 1 cup (182 g)0.96 mg42% of the Daily Value48% of the Reference Intake
  21. 21.Great northern beansBeans and Legumes · per 1 cup (177 g)0.92 mg40% of the Daily Value46% of the Reference Intake
  22. 22.BarleyGrains · per ¼ cup (46 g)0.89 mg39% of the Daily Value45% of the Reference Intake
  23. 23.QuinoaGrains · per ¼ cup (43 g)0.86 mg38% of the Daily Value43% of the Reference Intake
  24. 24.PeasBeans and Legumes · per 1 cup (160 g)0.84 mg37% of the Daily Value42% of the Reference Intake
  25. 25.RaspberriesFruits · per 1 cup (123 g)0.82 mg36% of the Daily Value41% of the Reference Intake
  1. 1.Pine nutsNuts and Seeds8.8 mg383% of the Daily Value440% of the Reference Intake
  2. 2.Hemp seedsNuts and Seeds7.6 mg330% of the Daily Value380% of the Reference Intake
  3. 3.HazelnutsNuts and Seeds6.18 mg268% of the Daily Value309% of the Reference Intake
  4. 4.OatsGrains4.92 mg214% of the Daily Value246% of the Reference Intake
  5. 5.Pumpkin seedsNuts and Seeds4.54 mg198% of the Daily Value227% of the Reference Intake
  6. 6.PecansNuts and Seeds4.5 mg196% of the Daily Value225% of the Reference Intake
  7. 7.Macadamia nutsNuts and Seeds4.13 mg180% of the Daily Value207% of the Reference Intake
  8. 8.Cocoa powderMisc3.84 mg167% of the Daily Value192% of the Reference Intake
  9. 9.WheatGrains3.82 mg166% of the Daily Value191% of the Reference Intake
  10. 10.Brown riceGrains3.74 mg163% of the Daily Value187% of the Reference Intake
  11. 11.WalnutsNuts and Seeds3.41 mg148% of the Daily Value171% of the Reference Intake
  12. 12.SpeltGrains2.98 mg130% of the Daily Value149% of the Reference Intake
  13. 13.Chia seedsNuts and Seeds2.72 mg118% of the Daily Value136% of the Reference Intake
  14. 14.RyeGrains2.58 mg112% of the Daily Value129% of the Reference Intake
  15. 15.FlaxseedsNuts and Seeds2.48 mg108% of the Daily Value124% of the Reference Intake
  16. 16.Sesame seedsNuts and Seeds2.46 mg107% of the Daily Value123% of the Reference Intake
  17. 17.AlmondsNuts and Seeds2.18 mg95% of the Daily Value109% of the Reference Intake
  18. 18.QuinoaGrains2.03 mg88% of the Daily Value102% of the Reference Intake
  19. 19.Sunflower seedsNuts and Seeds1.95 mg85% of the Daily Value98% of the Reference Intake
  20. 20.BarleyGrains1.94 mg84% of the Daily Value97% of the Reference Intake
  21. 21.PeanutsNuts and Seeds1.93 mg84% of the Daily Value97% of the Reference Intake
  22. 22.ThymeHerbs and spices1.72 mg75% of the Daily Value86% of the Reference Intake
  23. 23.GarlicHerbs and spices1.67 mg73% of the Daily Value84% of the Reference Intake
  24. 24.CashewsNuts and Seeds1.66 mg72% of the Daily Value83% of the Reference Intake
  25. 25.CoconutsNuts and Seeds1.5 mg65% of the Daily Value75% of the Reference Intake
  1. 1.BasilHerbs and spices4.99 mg
  2. 2.SpinachVegetables3.9 mg
  3. 3.DillHerbs and spices2.94 mg
  4. 4.KaleVegetables2.63 mg
  5. 5.EndiveVegetables2.47 mg
  6. 6.PineappleFruits1.85 mg
  7. 7.CorianderHerbs and spices1.85 mg
  8. 8.Garden cressVegetables1.73 mg
  9. 9.ThymeHerbs and spices1.7 mg
  10. 10.Cocoa powderMisc1.68 mg
  11. 11.PeppermintHerbs and spices1.68 mg
  12. 12.Hemp seedsNuts and Seeds1.37 mg
  13. 13.Pine nutsNuts and Seeds1.31 mg
  14. 14.RaspberriesFruits1.29 mg
  15. 15.ArugulaVegetables1.28 mg
  16. 16.OatsGrains1.26 mg
  17. 17.ChivesHerbs and spices1.24 mg
  18. 18.Bok choyVegetables1.22 mg
  19. 19.StrawberriesFruits1.21 mg
  20. 20.GarlicHerbs and spices1.12 mg
  21. 21.WheatGrains1.12 mg
  22. 22.ZucchiniVegetables1.04 mg
  23. 23.Brown riceGrains1.03 mg
  24. 24.HazelnutsNuts and Seeds0.98 mg
  25. 25.RhubarbVegetables0.93 mg

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