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Top 101 Foods High In Manganese

Data Source: U.S. Agricultural Research Service Food Data Central

Default Ranking - Common Serving Size

Reference Dietary Intake For Manganese

2.3 mg
MALES
1.8 mg
FEMALES
5.0 mg
PREGNANT
3.0 mg
BREASTFEEDING
Nutrients Per Serving Nutrient Density Per Calorie
Food Name Common Serving Amount (% RDI) Calories 100% RDI
garbanzo beans per 1.0 cup (200.0g) 43mg (1853%) 41
pine nuts per 1.0 cup (135.0g) 12mg (517%) 176
butternuts per 1.0 cup (120.0g) 8mg (342%) 215
rye flour per 1.0 cup (128.0g) 8mg (337%) 123
Oats per 1.0 cup (156.0g) 8mg (333%) 182
wheat bran per 1.0 cup (58.0g) 7mg (290%) 43
pumpkin seeds per 1.0 cup (129.0g) 6mg (255%) 283
wheat, soft white per 1.0 cup (168.0g) 6mg (249%) 230
macadamia nuts per 1.0 cup (134.0g) 6mg (241%) 400
oat bran per 1.0 cup (94.0g) 5mg (230%) 100
beef tripe per 3.0 oz (85.0g) 5mg (224%) 39
mussel per 1.0 cup (150.0g) 5mg (222%) 58
pecans per 1.0 cup (109.0g) 5mg (213%) 353
walnuts per 1.0 cup (125.0g) 5mg (212%) 365
rye grain per 1.0 cup (169.0g) 4mg (189%) 302
lupin seeds per 1.0 cup (180.0g) 4mg (186%) 358
bulgur per 1.0 cup (140.0g) 4mg (186%) 258
oat flour per 1.0 cup (104.0g) 4mg (182%) 231
almonds per 1.0 cup whole kernels (157.0g) 4mg (168%) 568
hazelnuts per 1.0 oz (28.4g) 4mg (156%) 114
barley, hulled per 1.0 cup (184.0g) 4mg (155%) 419
lemongrass per 1.0 cup (67.0g) 4mg (152%) 44
pili nuts per 1.0 cup (120.0g) 3mg (121%) 715
canned pineapple per 1.0 cup (252.0g) 3mg (120%) 109
canned pineapple per 1.0 cup (254.0g) 3mg (119%) 166
sunflower seeds per 1.0 cup (128.0g) 3mg (117%) 595
natto per 1.0 cup (175.0g) 3mg (116%) 318
peanuts per 1.0 cup (144.0g) 3mg (116%) 747
pearled barley per 1.0 cup (200.0g) 3mg (115%) 612
rye flour per 1.0 cup (102.0g) 2mg (107%) 333
peas per 1.0 cup (197.0g) 2mg (104%) 664
garlic per 1.0 cup (136.0g) 2mg (99%) 205
buckwheat per 1.0 cup (170.0g) 2mg (96%) 607
coconut milk per 1.0 cup (240.0g) 2mg (96%) 578
sesame seeds per 1.0 cup (150.0g) 2mg (94%) 1008
cashews per 1.0 cup (129.0g) 2mg (94%) 800
pasta, gluten-free per 1.0 cup spaghetti not packed (169.0g) 2mg (90%) 259
black beans per 1.0 cup (194.0g) 2mg (89%) 740
kidney beans per 1.0 cup (184.0g) 2mg (89%) 698
white rice per 1.0 cup (185.0g) 2mg (88%) 772
sprouted wheat per 1.0 cup (108.0g) 2mg (87%) 245
rice, brown, long-grain per 1.0 cup (202.0g) 2mg (86%) 290
rice flour per 1.0 cup (158.0g) 2mg (82%) 702
lima beans per 1.0 cup (156.0g) 2mg (82%) 214
chick peas per 1.0 cup (164.0g) 2mg (73%) 366
spinach per 1.0 cup (180.0g) 2mg (73%) 57
coconut per 1.0 cup (77.0g) 2mg (73%) 469
brazil nuts per 1.0 cup (133.0g) 2mg (71%) 1239
edamame per 1.0 cup (155.0g) 2mg (69%) 272
pasta, whole-wheat per 1.0 cup spaghetti not packed (117.0g) 2mg (67%) 259
pineapple per 1.0 cup (165.0g) 2mg (67%) 124
pistachio nuts per 1.0 cup (123.0g) 2mg (66%) 1053
pineapple juice, unsweetened per 1.0 cup (250.0g) 1mg (55%) 242
per 1.0 cup (250.0g) 1mg (55%) 242
coconut meat per 1.0 cup (80.0g) 1mg (52%) 543
quinoa per 1.0 cup (185.0g) 1mg (51%) 437
amaranth leaves per 1.0 cup (132.0g) 1mg (49%) 56
crackers per 1.0 cup (182.0g) 1mg (48%) 313
sweet potato per 1.0 cup (200.0g) 1mg (43%) 416
lentils per 1.0 cup (198.0g) 1mg (43%) 540
collards per 1.0 cup (190.0g) 1mg (42%) 149
navy beans per 1.0 cup (182.0g) 1mg (42%) 611
blackberries per 1.0 cup (144.0g) 1mg (40%) 153
pepperoni per 3.0 oz (85.0g) 1mg (40%) 1079
poi per 1.0 cup (240.0g) 1mg (39%) 696
raspberries per 1.0 cup (123.0g) 1mg (36%) 179
cowpeas per 1.0 cup (171.0g) 1mg (35%) 562
corn grain, yellow per 1.0 cup (166.0g) 1mg (35%) 1731
turnip greens per 1.0 cup (164.0g) 1mg (34%) 140
welk per 3.0 oz (85.0g) 1mg (33%) 711
boysenberries per 1.0 cup (132.0g) 1mg (31%) 210
broad beans per 1.0 cup (170.0g) 1mg (31%) 601
buckwheat groats per 1.0 cup (168.0g) 1mg (29%) 525
dried currants per 1.0 cup (144.0g) 1mg (29%) 1388
soybeans (sprouted) per 1.0 cup (94.0g) 1mg (29%) 262
grapes per 1.0 cup (92.0g) 1mg (29%) 215
cornmeal, yellow per 1.0 cup (122.0g) 1mg (26%) 1672
cornmeal, white per 1.0 cup (122.0g) 1mg (26%) 1672
bananas per 1.0 cup (225.0g) 1mg (26%) 758
tofu per 0.2 block (91.0g) 1mg (26%) 287
taro per 1.0 cup slices (132.0g) 1mg (26%) 727
strawberries per 1.0 cup (152.0g) 1mg (26%) 191
escarole per 1.0 cup (150.0g) 1mg (25%) 114
kale per 1.0 cup (130.0g) 1mg (24%) 155
corn flour, whole yellow per 1.0 cup (117.0g) 1mg (23%) 1805
corn flour, whole-grain per 1.0 cup (117.0g) 1mg (23%) 1805
yam per 1.0 cup (136.0g) 1mg (22%) 719
egg noodles per 1.0 cup (160.0g) 1mg (22%) 1008
Noodles, egg, enriched, cooked per 1.0 cup (160.0g) 1mg (22%) 1008
oysters per 3.0 oz (85.0g) 1mg (22%) 397
blueberries per 1.0 cup (148.0g) 0mg (22%) 390
raisins per 1.0 cup (165.0g) 0mg (21%) 2300
millet, cooked per 1.0 cup (174.0g) 0mg (21%) 1006
wild rice per 1.0 cup (164.0g) 0mg (20%) 824
beets per 1.0 cup (136.0g) 0mg (19%) 301
gooseberries, canned per 1.0 cup (252.0g) 0mg (19%) 949
crayfish per 3.0 oz (85.0g) 0mg (19%) 361
raisins per 1.0 cup (165.0g) 0mg (19%) 2550
corn flour, masa per 1.0 cup (114.0g) 0mg (19%) 2220
leeks per 1.0 cup (89.0g) 0mg (19%) 292
sesame butter per 1.0 tbsp (16.0g) 0mg (18%) 531

Recipes High In Manganese

Breakfast

Scrambled Eggs with Spinach & Parmesan

from nutrientoptimiser.com

Oven-baked Egg with Spinach

from nutrientoptimiser.com

French Omelet With Spinach & Swiss Cheese

from nutrientoptimiser.com

Frittata with Ham and Spinach

from nutrientoptimiser.com

Spinach Omelette

from nutrientoptimiser.com

Scrambled Eggs with Bacon and Wild Garlic

from nutrientoptimiser.com

Egg-White Omelet with Spinach, Feta and Herbs

from nutrientoptimiser.com

Light Spinach and Feta Omelette

from nutrientoptimiser.com

Spinach and Cheese Omelet with Salmon

from nutrientoptimiser.com

Salads

Escarole Salad with Chopped Egg and Anchovy Vinaigrette

from nutrientoptimiser.com

Green Salad with Lemon and Garlic Vinaigrette

from nutrientoptimiser.com

Roasted Garlic Parmesan Almonds (Salad Topper)

from nutrientoptimiser.com

Simple Raw Kale Salad

from nutrientoptimiser.com

Curried Red Quinoa and Peach Salad

from nutrientoptimiser.com

Frisee Salad with Blue Cheese, Bacon and Hazelnuts

from nutrientoptimiser.com

Warm Spinach and Basil Salad

from nutrientoptimiser.com

Baby Spinach & Pine Nut Salad with Creamy Bacon Dressing

from nutrientoptimiser.com

Spinach Salad With Bacon and Mushrooms

from nutrientoptimiser.com

Dinner

Vera's Roast Turkey Breast With Garlic and Thyme

from nutrientoptimiser.com

Romaine with Garlic Lemon Anchovy Dressing

from nutrientoptimiser.com

Wilted Escarole with Garlic, Lemon and Oil

from nutrientoptimiser.com

Tofu & Spinach Pesto

from nutrientoptimiser.com

Sauteed Escarole

from nutrientoptimiser.com

Garlic Rosemary Turkey

from nutrientoptimiser.com

Sauteed Spinach with Bacon and Mustard

from nutrientoptimiser.com

Asparagus With Anchovies and Garlic

from nutrientoptimiser.com

Sardines with Garlic and Parsley

from nutrientoptimiser.com