Manganese in Foods

List of foods with a high manganese content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Clove 60.13mg 2614.3%
2 Ground ginger 33.3mg 1447.8%
3 Saffron 28.41mg 1235.2%
4 Cardamom 28mg 1217.4%
5 Chickpeas 21.31mg 926.5%
6 Turmeric 19.8mg 860.9%
7 Cinnamon 17.47mg 759.6%
8 Rice bran 14.21mg 617.8%
9 Black pepper 12.75mg 554.3%
10 Wheat bran 11.5mg 500%
11 Pine nuts 8.8mg 382.6%
12 Bay leaf 8.17mg 355.2%
13 Tarragon 7.97mg 346.5%
14 Hemp seed 7.6mg 330.4%
15 Celery seed 7.57mg 329.1%
16 Mussels 6.8mg 295.7%
17 Poppy seeds 6.71mg 291.7%
18 Fireweed 6.7mg 291.3%
19 Butternuts 6.56mg 285.2%
20 Fennel seed 6.53mg 283.9%
21 Hazelnuts 6.18mg 268.7%
22 Savory 6.1mg 265.2%
23 Oat bran 5.63mg 244.8%
24 Dry roasted hazelnuts 5.55mg 241.3%
25 Marjoram 5.43mg 236.1%
26 Oregano 4.99mg 217%
27 Pumpkin seed 4.54mg 197.4%
28 Pecans 4.5mg 195.7%
29 Soy protein concentrate 4.19mg 182.2%
30 Triticale flour 4.19mg 182.2%
31 Macadamia nuts 4.13mg 179.6%
32 Whole-wheat flour 4.07mg 177%
33 Oat flour 4.02mg 174.8%
34 Brown rice flour 4.01mg 174.3%
35 Black walnuts 3.9mg 169.6%
36 Soy meal 3.8mg 165.2%
37 Walnuts 3.41mg 148.3%
38 Cumin seed 3.33mg 144.8%
39 Sage 3.13mg 136.1%
40 Dry roasted macadamias 3.04mg 132.2%
41 Allspice 2.94mg 127.8%
42 Teff 2.86mg 124.3%
43 Grape leaves 2.86mg 124.3%
44 Dried coconut meat 2.75mg 119.6%
45 Chia seeds 2.72mg 118.3%
46 Flaxseed 2.48mg 107.8%
47 Rye crispbread 2.48mg 107.8%
48 Multi-grain crackers 2.45mg 106.5%
49 Mustard seed 2.45mg 106.5%
50 Pili nuts 2.31mg 100.4%
51 Anise seed 2.3mg 100%
52 Roasted almonds 2.23mg 97%
53 Almonds 2.18mg 94.8%
54 Whole-wheat bread 2.17mg 94.3%
55 Dry roasted sunflower seeds 2.11mg 91.7%
56 Chervil 2.1mg 91.3%
57 Buckwheat flour 2.03mg 88.3%
58 Multigrain bread 2.03mg 88.3%
59 Sunflower seed flour 1.98mg 86.1%
60 Grapes (muscadine) 1.97mg 85.7%
61 Sunflower seeds 1.95mg 84.8%
62 Dark chocolate (70-85% cacao) 1.95mg 84.8%
63 Peanuts 1.93mg 83.9%
64 Coriander seeds 1.9mg 82.6%
65 Wheat sprouts 1.86mg 80.9%
66 Dill seed 1.83mg 79.6%
67 Roasted peanuts 1.79mg 77.8%
68 Thyme 1.72mg 74.8%
69 Chili powder 1.7mg 73.9%
70 Garlic 1.67mg 72.6%
71 Wheat bran bread 1.67mg 72.6%
72 Cashew nuts 1.66mg 72.2%
73 Rice bran bread 1.59mg 69.1%
74 Crackers 1.55mg 67.4%
75 Sisymbrium seeds 1.51mg 65.7%
76 Ground mace 1.5mg 65.2%
77 Coconut meat 1.5mg 65.2%
78 Soy protein isolate 1.49mg 64.8%
79 Sesame flour 1.49mg 64.8%
80 Sesame seeds 1.44mg 62.6%
81 Toasted sesame seeds 1.43mg 62.2%
82 Dark chocolate (45-59% cacao) 1.42mg 61.7%
83 Wakame 1.4mg 60.9%
84 Hearts of palm 1.39mg 60.4%
85 Beechnuts 1.34mg 58.3%
86 Dark chocolate (60-69% cacao) 1.33mg 57.8%
87 Whole wheat pasta 1.32mg 57.4%
88 Raw buckwheat 1.3mg 56.5%
89 Tempeh 1.3mg 56.5%
90 Caraway seed 1.3mg 56.5%
91 Dill weed 1.26mg 54.8%
92 Whole grain sorghum flour 1.26mg 54.8%
93 Lima beans 1.25mg 54.3%
94 Loganberries 1.25mg 54.3%
95 Dry roasted pistachio nuts 1.24mg 53.9%
96 Fenugreek seed 1.23mg 53.5%
97 Gluten-free brown rice pasta 1.23mg 53.5%
98 Brazil nuts 1.22mg 53%
99 Rice flour 1.2mg 52.2%
100 Pistachio nuts 1.2mg 52.2%
101 Barley malt flour 1.19mg 51.7%
102 Peppermint 1.18mg 51.3%
103 Tofu 1.17mg 50.9%
104 Rye flour 1.16mg 50.4%
105 Basil 1.15mg 50%
106 Bass 1.14mg 49.6%
107 Parboiled brown rice 1.14mg 49.6%
108 Spearmint 1.12mg 48.7%
109 Medium-grain brown rice 1.1mg 47.8%
110 Trout 1.09mg 47.4%
111 Paratha 1.05mg 45.7%
112 Barley flour 1.03mg 44.8%
113 Cooked chickpeas 1.03mg 44.8%
114 Walleye 1.03mg 44.8%
115 Wheat bread 1.03mg 44.8%
116 Edamame 1.02mg 44.3%
117 Millet flour 1mg 43.5%
118 Clam 1mg 43.5%
119 Laver 0.99mg 43%
120 Long-grain brown rice 0.97mg 42.2%
121 Rosemary 0.96mg 41.7%
122 Oatmeal bread 0.94mg 40.9%
123 Cooked spinach 0.94mg 40.9%
124 Pineapple 0.93mg 40.4%
125 Bread crumbs 0.92mg 40%
126 Coconut milk 0.92mg 40%
127 Smelt 0.9mg 39.1%
128 Burbot 0.9mg 39.1%
129 Spinach 0.9mg 39.1%
130 Amaranth leaves 0.89mg 38.7%
131 Halva 0.87mg 37.8%
132 Amaranth grain 0.85mg 37%
133 Oatmeal 0.84mg 36.5%
134 Roasted cashews 0.83mg 36.1%
135 Soy beans 0.82mg 35.7%
136 Rye bread 0.82mg 35.7%
137 Chili pepper 0.82mg 35.7%
138 Okra 0.79mg 34.3%
139 Lamb's quarters 0.78mg 33.9%
140 Oat bran bread 0.78mg 33.9%
141 Soy bean sprouts 0.7mg 30.4%
142 Wheat flour 0.68mg 29.6%
143 Lupin beans 0.68mg 29.6%
144 Raspberries 0.67mg 29.1%
145 Extra-firm tofu 0.67mg 29.1%
146 Kale 0.66mg 28.7%
147 Collard greens 0.66mg 28.7%
148 Blackberry 0.65mg 28.3%
149 Quinoa 0.63mg 27.4%
150 Firm tofu 0.63mg 27.4%
151 Lotus seeds 0.62mg 27%
152 Bulgur 0.61mg 26.5%
153 Morel mushrooms 0.59mg 25.7%
154 Dried bananas 0.57mg 24.8%
155 Adzuki beans 0.57mg 24.8%
156 Parsnips 0.56mg 24.3%
157 Tortilla 0.56mg 24.3%
158 Garden cress 0.55mg 23.9%
159 Pink beans 0.55mg 23.9%
160 Navy beans 0.53mg 23%
161 Crayfish 0.52mg 22.6%
162 Naan 0.51mg 22.2%
163 Cooked collard greens 0.51mg 22.2%
164 Fiddlehead ferns 0.51mg 22.2%
165 Lentil sprouts 0.51mg 22.2%
166 Pigeon peas 0.5mg 21.7%
167 Soy sauce (tamari) 0.5mg 21.7%
168 Lentils 0.49mg 21.3%
169 Pita bread 0.48mg 20.9%
170 Leeks 0.48mg 20.9%
171 Cowpeas 0.48mg 20.9%
172 Long-grain white rice 0.47mg 20.4%
173 Milk chocolate 0.47mg 20.4%
174 Arrowroot flour 0.47mg 20.4%
175 Turnip greens 0.47mg 20.4%
176 Sweet yeast bread 0.46mg 20%
177 Whole grain corn flour 0.46mg 20%
178 Oyster 0.46mg 20%
179 Pinto beans 0.45mg 19.6%
180 Taro root 0.45mg 19.6%
181 Black beans 0.44mg 19.1%
182 Pea sprouts 0.44mg 19.1%
183 Sorghum flour 0.43mg 18.7%
184 Kidney beans 0.43mg 18.7%
185 Chicory greens 0.43mg 18.7%
186 Coriander 0.43mg 18.7%
187 Mustard 0.42mg 18.3%
188 Fava beans 0.42mg 18.3%
189 Endive 0.42mg 18.3%
190 Pokeberry shoots 0.42mg 18.3%
191 Green peas 0.41mg 17.8%
192 Buckwheat 0.4mg 17.4%
193 Peas 0.4mg 17.4%
194 Rapini 0.4mg 17.4%
195 Beet greens 0.39mg 17%
196 Wasabi 0.39mg 17%
197 Strawberry 0.39mg 17%
198 Escarole 0.39mg 17%
199 Cooked rapini 0.38mg 16.5%
200 Medium-grain white rice 0.38mg 16.5%