Top Foods with Manganese

Manganese (Mn) is an essential mineral that helps your body process cholesterol, carbohydrates, and protein. Sources of manganese include nuts, legumes, seeds, whole grains, and leafy green vegetables.

Name Manganese Calories Total Fat Proteins Carbohydrates Group
Chickpeas (garbanzo Beans, Bengal Gram), Mature Seeds, Raw926.52%3786.04g20.47g62.95gLegumes And Legume Products
Cereals Ready-to-eat, Wheat Germ, Toasted, Plain867.83%38210.7g29.1g49.6gBreakfast Cereals
Cereals Ready-to-eat, Sun Country, Kretschmer Wheat Germ, Regular829.57%3669.56g31.43g49.38gBreakfast Cereals
Cereals Ready-to-eat, Sun Country, Kretschmer Toasted Wheat Bran755.65%2005.16g17.56g59.51gBreakfast Cereals
Cereals Ready-to-eat, Sun Country, Kretschmer Honey Crunch Wheat Germ690.43%3727.78g26.55g58.11gBreakfast Cereals
Beverages, Chocolate Drink, Milk And Soy Based, Ready To Drink, Fortified642.17%1011.69g4.22g17.3gBeverages
Rice Bran, Crude617.83%31620.85g13.35g49.69gCereal Grains And Pasta
Wheat Germ, Crude578.26%3609.72g23.15g51.8gCereal Grains And Pasta
Nuts, Hazelnuts Or Filberts, Blanched550%62961.15g13.7g17gNut And Seed Products
Wheat Bran, Crude500%2164.25g15.55g64.51gCereal Grains And Pasta
Mango, Dried, Sweetened434.78%3191.18g2.45g78.58gFruits And Fruit Juices
Teff, Uncooked401.74%3672.38g13.3g73.13gCereal Grains And Pasta
Nuts, Pine Nuts, Dried382.61%67368.37g13.69g13.08gNut And Seed Products
Nuts, Formulated, Wheat-based, Unflavored, With Salt Added344.35%62257.7g13.82g23.68gNut And Seed Products
Hazelnuts, Beaked (northern Plains Indians)330.43%62852.99g14.89g22.98gAmerican Indian/alaska Native Foods
Seeds, Hemp Seed, Hulled330.43%55348.75g31.56g8.67gNut And Seed Products
Cereals Ready-to-eat, Kellogg, Kellogg's All-bran Original322.17%2594.9g13.14g74.24gBreakfast Cereals
Nuts, Formulated, Wheat-based, All Flavors Except Macadamia, Without Salt302.17%64762.3g13.11g20.79gNut And Seed Products
Mollusks, Mussel, Blue, Cooked, Moist Heat295.65%1724.48g23.8g7.39gFinfish And Shellfish Products
Fireweed, Leaves, Raw291.3%1032.75g4.71g19.22gVegetables And Vegetable Products
Nuts, Butternuts, Dried285.22%61256.98g24.9g12.05gNut And Seed Products
Nuts, Hazelnuts Or Filberts268.7%62860.75g14.95g16.7gNut And Seed Products
Beef, New Zealand, Imported, Variety Meats And By-products, Tripe Cooked, Boiled263.91%1032.98g19g0gBeef Products
Rye Flour, Dark263.48%3252.22g15.91g68.63gCereal Grains And Pasta
Seaweed, Canadian Cultivated Emi-tsunomata, Dry255.65%2591.39g15.34g46.24gVegetables And Vegetable Products
Cereals Ready-to-eat, Kellogg, Kellogg's All-bran Bran Buds251.74%2572.5g8.9g81gBreakfast Cereals
Cereals, Quaker, Oat Bran, Quaker/mother's Oat Bran, Dry247.83%3647.97g17.03g62.94gBreakfast Cereals
Oat Bran, Raw244.78%2467.03g17.3g66.22gCereal Grains And Pasta
Nuts, Hazelnuts Or Filberts, Dry Roasted, Without Salt Added241.3%64662.4g15.03g17.6gNut And Seed Products
Crackers, Rye, Wafers, Plain233.48%3340.9g9.6g80.4gBaked Products
Cereals Ready-to-eat, Kellogg, Kellogg's All-bran Complete Wheat Flakes230.43%3272.5g10.2g81.6gBreakfast Cereals
Cereals, Wheatena, Dry228.7%3572.9g13.1g75.6gBreakfast Cereals
Lemon Grass (citronella), Raw226.96%990.49g1.82g25.31gVegetables And Vegetable Products
Oats213.91%3896.9g16.89g66.27gCereal Grains And Pasta
Peanut Flour, Defatted213.04%3270.55g52.2g34.7gLegumes And Legume Products
Nuts, Hickorynuts, Dried200.43%65764.37g12.72g18.25gNut And Seed Products
Seeds, Pumpkin And Squash Seed Kernels, Dried197.39%55949.05g30.23g10.71gNut And Seed Products
Nuts, Pecans195.65%69171.97g9.17g13.86gNut And Seed Products
Seeds, Pumpkin And Squash Seed Kernels, Roasted, With Salt Added195.22%57449.05g29.84g14.71gNut And Seed Products
Seeds, Pumpkin And Squash Seed Kernels, Roasted, Without Salt195.22%57449.05g29.84g14.71gNut And Seed Products
Sugars, Maple192.17%3540.2g0.1g90.9gSweets
Wheat, Soft Red Winter190.87%3311.56g10.35g74.24gCereal Grains And Pasta
Nuts, Pine Nuts, Pinyon, Dried188.26%62960.98g11.57g19.3gNut And Seed Products
Seaweed, Agar, Dried186.96%3060.3g6.21g80.88gVegetables And Vegetable Products
Cereals, Quaker, Quick Oats, Dry186.96%3716.87g13.7g68.18gBreakfast Cereals
Peanut Flour, Low Fat183.91%42821.9g33.8g31.27gLegumes And Legume Products
Cereals Ready-to-eat, Post, Shredded Wheat, Lightly Frosted, Spoon-size182.61%3521.9g7.8g83.8gBreakfast Cereals
Triticale Flour, Whole-grain182.17%3381.81g13.18g73.14gCereal Grains And Pasta
Soy Protein Concentrate, Produced By Acid Wash182.17%3280.46g63.63g25.41gLegumes And Legume Products
Soy Protein Concentrate, Produced By Alcohol Extraction182.17%3280.46g63.63g25.41gLegumes And Legume Products
Baking Chocolate, Unsweetened, Squares181.3%64252.31g14.32g28.42gSweets
Nuts, Macadamia Nuts, Raw179.57%71875.77g7.91g13.82gNut And Seed Products
Wheat Flour, Whole-grain176.96%3402.5g13.21g71.97gCereal Grains And Pasta
Beef, New Zealand, Imported, Variety Meats And By-products, Tripe Uncooked, Raw176.52%771.98g14.86g0gBeef Products
Wheat, Hard Red Spring176.52%3291.92g15.4g68.03gCereal Grains And Pasta
Oat Flour, Partially Debranned174.78%4049.12g14.66g65.7gCereal Grains And Pasta
Rice Flour, Brown174.35%3632.78g7.23g76.48gCereal Grains And Pasta
Cereals Ready-to-eat, Granola, Homemade173.91%48924.31g13.67g53.88gBreakfast Cereals
Wheat, Hard Red Winter173.48%3271.54g12.61g71.18gCereal Grains And Pasta
Cereals Ready-to-eat, Kashi 7 Whole Grain Puffs172.17%3362.3g13g78.6gBreakfast Cereals
Nuts, Pecans, Dry Roasted, With Salt Added170.87%71074.27g9.5g13.55gNut And Seed Products
Nuts, Pecans, Dry Roasted, Without Salt Added170.87%71074.27g9.5g13.55gNut And Seed Products
Cereals Ready-to-eat, General Mills, Wheat Chex170.43%3451.8g9.8g82.2gBreakfast Cereals
Nuts, Walnuts, Black, Dried169.57%61959.33g24.06g9.58gNut And Seed Products
Macaroni, Vegetable, Enriched, Dry167.39%3671.04g13.14g74.88gCereal Grains And Pasta
Cereals Ready-to-eat, Quaker, Toasted Multigrain Crisps167.39%3725.11g12.38g74.9gBreakfast Cereals
Cocoa, Dry Powder, Unsweetened166.96%22813.7g19.6g57.9gSweets
Wheat, Hard White166.09%3421.71g11.31g75.9gCereal Grains And Pasta
Soy Meal, Defatted, Raw165.22%3372.39g49.2g35.89gLegumes And Legume Products
Rice, Brown, Medium-grain, Raw162.61%3622.68g7.5g76.17gCereal Grains And Pasta
Cocoa, Dry Powder, Unsweetened, Processed With Alkali162.61%22013.1g18.1g58.3gSweets
Winged Beans, Mature Seeds, Raw161.74%40916.32g29.65g41.71gLegumes And Legume Products
Nuts, Chestnuts, Japanese, Dried161.3%3601.24g5.25g81.43gNut And Seed Products
Nuts, Pecans, Oil Roasted, With Salt Added160.87%71575.23g9.2g13.01gNut And Seed Products
Nuts, Pecans, Oil Roasted, Without Salt Added160.87%71575.23g9.2g13.01gNut And Seed Products
Tofu, Dried-frozen (koyadofu), Prepared With Calcium Sulfate160.43%47030.34g52.43g8.3gLegumes And Legume Products
Tofu, Dried-frozen (koyadofu)160.43%47730.34g52.47g10.03gLegumes And Legume Products
Cereals Ready-to-eat, General Mills, Wheaties159.13%3532.3g8.3g83.3gBreakfast Cereals
Cereals, Oats, Regular And Quick, Not Fortified, Dry157.83%3796.52g13.15g67.7gBreakfast Cereals
Cereals Ready-to-eat, Uncle Sam Cereal156.96%34611.6g15.98g65.78gBreakfast Cereals
Cereals Ready-to-eat, General Mills, Cheerios154.35%3766.73g12.09g73.23gBreakfast Cereals
Crackers, Matzo, Whole-wheat152.17%3511.5g13.1g78.9gBaked Products
Cereals Ready-to-eat, Ralston Enriched Wheat Bran Flakes150.87%3103.36g10.21g79.77gBreakfast Cereals
Cereals Ready-to-eat, Kellogg's Frosted Mini-wheats, Big Bite150.87%3501.6g9.2g83.4gBreakfast Cereals
Cereals Ready-to-eat, General Mills, Whole Grain Total150%3202.1g8.4g74.7gBreakfast Cereals
Pineapple Juice, Frozen Concentrate, Unsweetened, Undiluted149.57%1790.1g1.3g44.3gFruits And Fruit Juices
Wheat, Soft White148.26%3401.99g10.69g75.36gCereal Grains And Pasta
Nuts, Walnuts, English148.26%65465.21g15.23g13.71gNut And Seed Products
Wheat Flour, Whole-grain, Soft Wheat147.83%3321.95g9.61g74.48gCereal Grains And Pasta
Mollusks, Mussel, Blue, Raw147.83%862.24g11.9g3.69gFinfish And Shellfish Products
Cereals Ready-to-eat, Kashi Go Lean Crunch!, Honey Almond Flax147.83%3799.9g16.79g66.9gBreakfast Cereals
Cereals, Oats, Instant, Fortified, Plain, Dry147.39%3626.9g11.92g69.52gBreakfast Cereals
Amaranth Grain, Uncooked144.78%3717.02g13.56g65.25gCereal Grains And Pasta
Cereals Ready-to-eat, Post, Grape-nuts Cereal140.87%3611.81g11.22g80.49gBreakfast Cereals
Cereals Ready-to-eat, Health Valley, Fiber 7 Flakes140.43%3531.41g14.44g78.15gBreakfast Cereals
Triticale139.57%3362.09g13.05g72.13gCereal Grains And Pasta
Cereals Ready-to-eat, Post Raisin Bran Cereal139.57%3241.6g7.6g78.9gBreakfast Cereals
Cereals Ready-to-eat, Kashi Organic Promise, Island Vanilla139.13%3501.9g10.7g80.8gBreakfast Cereals
Cereals, Whole Wheat Hot Natural Cereal, Dry139.13%3422g11.2g75.2gBreakfast Cereals
Cereals Ready-to-eat, Kellogg's Special K Chocolatey Delight137.83%3817.3g6.5g81.2gBreakfast Cereals
Soy Flour, Low-fat136.96%3728.9g49.81g30.63gLegumes And Legume Products
Cereals Ready-to-eat, Kashi 7 Whole Grain Honey Puffs136.96%3491.8g10g79gBreakfast Cereals
Epazote, Raw134.78%320.52g0.33g7.44gVegetables And Vegetable Products
Bulgur, Dry132.61%3421.33g12.29g75.87gCereal Grains And Pasta
Nuts, Macadamia Nuts, Dry Roasted, With Salt Added132.17%71676.08g7.79g12.83gNut And Seed Products
Nuts, Macadamia Nuts, Dry Roasted, Without Salt Added132.17%71876.08g7.79g13.38gNut And Seed Products
Cereals Ready-to-eat, Quaker, Oatmeal Squares132.17%3794.83g11.38g77.77gBreakfast Cereals
Soy Flour, Defatted131.3%3271.22g51.46g33.92gLegumes And Legume Products
Wheat, Durum130.87%3392.47g13.68g71.13gCereal Grains And Pasta
Spelt, Uncooked129.57%3382.43g14.57g70.19gCereal Grains And Pasta
Pasta, Whole-wheat, Dry129.57%3522.93g13.87g73.37gCereal Grains And Pasta
Rice, Brown, Parboiled, Dry, Uncle Ben's129.57%3702.75g7.6g78.68gCereal Grains And Pasta
Beverages, Tea, Instant, Lemon, With Added Ascorbic Acid129.13%3850.3g0.6g97.6gBeverages
Beverages, Tea, Instant, Decaffeinated, Lemon, Sweetened129.13%4010.73g0.12g98.55gBeverages
Syrups, Maple126.52%2600.06g0.04g67.04gSweets
Cereals Ready-to-eat, Oat Bran Flakes, Health Valley126.09%3803g10g78gBreakfast Cereals
Blueberries, Wild, Frozen124.78%570.16g0g13.85gFruits And Fruit Juices
Teff, Cooked124.35%1010.65g3.87g19.86gCereal Grains And Pasta
Grape Leaves, Raw124.35%932.12g5.6g17.31gVegetables And Vegetable Products
Rice, Brown, Long-grain, Raw123.91%3673.2g7.54g76.25gCereal Grains And Pasta
Nuts, Coconut Meat, Dried (desiccated), Toasted121.74%59247g5.3g44.4gNut And Seed Products
Cereals, Quaker, Instant Oatmeal, Cinnamon-spice, Dry121.3%3695.1g10.39g74.52gBreakfast Cereals
Cereals Ready-to-eat, Kashi Golean121.3%3112.2g24.89g67.19gBreakfast Cereals
Nuts, Coconut Meat, Dried (desiccated), Creamed120.87%68469.08g5.3g21.52gNut And Seed Products
Nuts, Coconut Meat, Dried (desiccated), Not Sweetened119.57%66064.53g6.88g23.65gNut And Seed Products
Wheat, Kamut Khorasan, Uncooked119.13%3372.13g14.54g70.58gCereal Grains And Pasta
Seeds, Chia Seeds, Dried118.26%48630.74g16.54g42.12gNut And Seed Products
Cereals Ready-to-eat, Ralston Tasteeos117.39%3575.36g10.71g75.5gBreakfast Cereals
Cereals Ready-to-eat, Kellogg, Kellogg's Special K, Cinnamon Pecan116.52%3756g7.5g81.2gBreakfast Cereals
Cereals Ready-to-eat, Kellogg, Kellogg's Raisin Bran116.52%3182.72g7.72g77.29gBreakfast Cereals
Muffins, Wheat Bran, Dry Mix116.09%39612g7.1g73gBaked Products
Spaghetti, Spinach, Dry115.22%3721.57g13.35g74.81gCereal Grains And Pasta
Peanuts, Spanish, Raw114.78%57049.6g26.15g15.83gLegumes And Legume Products
Muffins, Oat Bran114.35%2707.4g7g48.3gBaked Products
Leeks, (bulb And Lower-leaf Portion), Freeze-dried114.35%3212.1g15.2g74.65gVegetables And Vegetable Products
Nuts, Mixed Nuts, Dry Roasted, With Peanuts, Salt Added, Chosen Roaster113.48%63258.8g18g19.02gNut And Seed Products
Nuts, Mixed Nuts, Dry Roasted, With Peanuts, Without Salt Added113.48%60753.5g19.5g22.42gNut And Seed Products
Nuts, Chestnuts, Chinese, Dried113.04%3631.81g6.82g79.76gNut And Seed Products
Rye Grain112.17%3381.63g10.34g75.86gCereal Grains And Pasta
Cereals, Oats, Instant, Fortified, With Cinnamon And Spice, Dry112.17%3694.84g9.53g76.08gBreakfast Cereals
Bread, Whole-wheat, Commercially Prepared, Toasted110.87%3064.07g16.27g51.16gBaked Products
Seeds, Sesame Butter, Paste110.43%58650.87g18.08g24.05gNut And Seed Products
Mary's Gone Crackers, Original Crackers, Organic Gluten Free109.57%44615.63g12.06g64.29gBaked Products
Soybeans, Mature Seeds, Raw109.57%44619.94g36.49g30.16gLegumes And Legume Products
Cereals Ready-to-eat, Quaker, Quaker 100% Natural Granola With Oats, Wheat, Honey, And Raisins109.57%41210.38g9.66g74.67gBreakfast Cereals
Cereals Ready-to-eat, Post, Shredded Wheat, Original Big Biscuit109.57%3372.01g11.37g78.96gBreakfast Cereals
Seeds, Sesame Seeds, Whole, Roasted And Toasted108.7%56548g16.96g25.74gNut And Seed Products
Crackers, Crispbread, Rye107.83%3661.3g7.9g82.2gBaked Products
Seeds, Flaxseed107.83%53442.16g18.29g28.88gNut And Seed Products
Nuts, Coconut Meat, Dried (desiccated), Sweetened, Shredded107.83%50135.49g2.88g47.67gNut And Seed Products
Cereals Ready-to-eat, Wheat And Bran, Presweetened With Nuts And Fruits107.39%3855.6g7.1g76.2gBreakfast Cereals
Cereals Ready-to-eat, Kellogg, Special K, Fruit & Yogurt107.39%3672.9g7.1g85.3gBreakfast Cereals
Nuts, Almonds, Oil Roasted, Lightly Salted106.96%60755.17g21.23g17.68gNut And Seed Products
Nuts, Almonds, Oil Roasted, With Salt Added106.96%60755.17g21.23g17.68gNut And Seed Products
Nuts, Almonds, Oil Roasted, Without Salt Added106.96%60755.17g21.23g17.68gNut And Seed Products
Seeds, Sesame Seeds, Whole, Dried106.96%57349.67g17.73g23.45gNut And Seed Products
Crackers, Gluten-free, Multi-seeded And Multigrain106.52%45315.84g11.25g66.3gBaked Products
Cereals Ready-to-eat, General Mills, Honey Nut Clusters106.52%3742g7.7g85.2gBreakfast Cereals
Crunchmaster, Multi-grain Crisps, Snack Crackers, Gluten-free105.22%45615.92g10.91g67.18gBaked Products
Rye Flour, Medium104.78%3491.52g10.88g75.43gCereal Grains And Pasta
Lupins, Mature Seeds, Raw103.48%3719.74g36.17g40.37gLegumes And Legume Products
Cereals, Quaker, Instant Oatmeal, Fruit And Cream Variety, Dry103.48%3796.37g8.3g75.42gBreakfast Cereals
Crackers, Rye, Wafers, Seasoned103.04%3819.2g9g73.8gBaked Products
Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free102.61%47118.93g7.63g67.57gBaked Products
Peanuts, Spanish, Oil-roasted, Without Salt102.61%57949.04g28.01g17.45gLegumes And Legume Products
Peanuts, Spanish, Oil-roasted, With Salt102.61%57949.04g28.01g17.45gLegumes And Legume Products
Cereals Ready-to-eat, Quaker, Quaker Oat Life, Plain101.3%3744.43g9.98g77.74gBreakfast Cereals
Seeds, Lotus Seeds, Dried100.87%3321.97g15.41g64.47gNut And Seed Products
Cereals Ready-to-eat, General Mills, Berry Burst Cheerios, Triple Berry100.87%3784.5g8.8g80.5gBreakfast Cereals
Rolls, Hamburger Or Hot Dog, Whole Wheat100.43%2694.38g12.38g44.93gBaked Products
Nuts, Pilinuts, Dried100.43%71979.55g10.8g3.98gNut And Seed Products
Syrup, Maple, Canadian100%2700g0g67.38gSweets
Rolls, Dinner, Whole-wheat100%2664.7g8.7g51.1gBaked Products
Blueberries, Wild, Canned, Heavy Syrup, Drained100%1070.34g0.56g28.32gFruits And Fruit Juices
Cereals, Oats, Instant, Fortified, Maple And Brown Sugar, Dry100%3684.73g9.25g76.67gBreakfast Cereals