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Foods high in manganese

The most manganese per typical portion among 6,931 USDA reference foods: teff, 7.2 mg in 1 cup, 313% of the 2 mg Daily Value. 173 of the 704 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most manganese per portion?

  1. 1
    Teff
    Teff, cooked · 1 cup (252 g)
    7.2mg313% DV · 2.9 mg per 100 g · 5.7 mg per 200 calories
  2. 2
    Mussel
    Mollusks, mussel, blue, cooked, moist heat · 3 oz (85 g)
    5.8mg252% DV · 6.8 mg per 100 g · 7.9 mg per 200 calories
  3. 3
    Beef
    Beef, New Zealand, imported, variety meats and by-products, tripe cooked, boiled · 3 oz (85 g)
    5.2mg226% DV · 6.1 mg per 100 g · 12 mg per 200 calories
  4. 4
    Wild blueberries
    Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program) · 1 cup, frozen (140 g)
    4.0mg174% DV · 2.9 mg per 100 g · 10 mg per 200 calories
  5. 5
    Hazelnuts
    Nuts, hazelnuts or filberts, blanched · 1 oz (28 g)
    3.6mg157% DV · 13 mg per 100 g · 4.0 mg per 200 calories
  6. 6
    Rye crackers
    Crackers, rye, wafers, plain · 1 cup, crushed (61 g)
    3.3mg143% DV · 5.4 mg per 100 g · 3.2 mg per 200 calories
  7. 7
    Hummus
    Hummus, commercial · 1 cup (246 g)
    2.8mg122% DV · 1.2 mg per 100 g · 1.0 mg per 200 calories
  8. 8
    Pineapple
    Pineapple, canned, water pack, solids and liquids · 1 cup, crushed, sliced, or chunks (246 g)
    2.8mg122% DV · 1.1 mg per 100 g · 7.0 mg per 200 calories
  9. 9
    Natto
    Natto · 1 cup (175 g)
    2.7mg117% DV · 1.5 mg per 100 g · 1.4 mg per 200 calories
  10. 10
    Miso
    Miso · 1 cup (275 g)
    2.4mg104% DV · 0.9 mg per 100 g · 0.9 mg per 200 calories
  11. 11
    Hemp seed
    Seeds, hemp seed, hulled · 3 tbsp (30 g)
    2.3mg100% DV · 7.6 mg per 100 g · 2.7 mg per 200 calories
  12. 12
    Garlic
    Garlic, raw · 1 cup (136 g)
    2.3mg100% DV · 1.7 mg per 100 g · 2.2 mg per 200 calories
  13. 13
    2.2mg96% DV · 7.9 mg per 100 g · 2.5 mg per 200 calories
  14. 14
    2.2mg96% DV · 3.9 mg per 100 g · 2.1 mg per 200 calories
  15. 15
    Tempeh
    Tempeh · 1 cup (166 g)
    2.2mg96% DV · 1.3 mg per 100 g · 1.4 mg per 200 calories
  16. 16
    Brown rice
    Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) · 1 cup (195 g)
    2.1mg91% DV · 1.1 mg per 100 g · 2.0 mg per 200 calories
  17. 17
    Lima beans
    Lima beans, immature seeds, cooked, boiled, drained, without salt · 1 cup (170 g)
    2.1mg91% DV · 1.3 mg per 100 g · 2.0 mg per 200 calories
  18. 18
    Spelt
    Spelt, cooked · 1 cup (194 g)
    2.1mg91% DV · 1.1 mg per 100 g · 1.7 mg per 200 calories
  19. 19
    Whole-wheat crackers
    Crackers, whole-wheat, low salt · 1 cup, crushed (94 g)
    2.1mg91% DV · 2.2 mg per 100 g · 1.0 mg per 200 calories
  20. 20
    Spaghetti
    Spaghetti, spinach, cooked · 1 cup (140 g)
    2.1mg91% DV · 1.5 mg per 100 g · 2.3 mg per 200 calories
  21. 21
    Amaranth grain
    Amaranth grain, cooked · 1 cup (246 g)
    2.1mg91% DV · 0.9 mg per 100 g · 1.7 mg per 200 calories
  22. 22
    Winged beans
    Winged beans, mature seeds, cooked, boiled, without salt · 1 cup (172 g)
    2.1mg91% DV · 1.2 mg per 100 g · 1.6 mg per 200 calories
  23. 23
    Hearts of palm
    Hearts of palm, canned · 1 cup (146 g)
    2.0mg87% DV · 1.4 mg per 100 g · 10.0 mg per 200 calories
  24. 24
    Soybeans
    Soybean, curd cheese · 1 cup (225 g)
    2.0mg87% DV · 0.9 mg per 100 g · 1.2 mg per 200 calories
  25. 25
    Whole-wheat pasta
    Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) · 1 cup spaghetti packed (151 g)
    2.0mg87% DV · 1.3 mg per 100 g · 1.8 mg per 200 calories
  26. 26
    Chicken
    Chicken, meatless · 1 cup (168 g)
    2.0mg87% DV · 1.2 mg per 100 g · 1.1 mg per 200 calories
  27. 27
    Chickpeas
    Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids · 1 cup (240 g)
    2.0mg87% DV · 0.8 mg per 100 g · 1.9 mg per 200 calories
  28. 28
    Blackberries
    Blackberries, frozen, unsweetened · 1 cup, unthawed (151 g)
    1.8mg78% DV · 1.2 mg per 100 g · 3.8 mg per 200 calories
  29. 29
    Loganberries
    Loganberries, frozen · 1 cup, unthawed (147 g)
    1.8mg78% DV · 1.2 mg per 100 g · 4.5 mg per 200 calories
  30. 30
    Wheat
    Wheat, khorasan, cooked · 1 cup (172 g)
    1.8mg78% DV · 1.0 mg per 100 g · 1.6 mg per 200 calories
  31. 31
    Spinach
    Spinach, cooked, boiled, drained, without salt · 1 cup (180 g)
    1.7mg74% DV · 0.9 mg per 100 g · 8.1 mg per 200 calories
  32. 32
    Edamame
    Edamame, frozen, prepared · 1 cup (155 g)
    1.6mg70% DV · 1.0 mg per 100 g · 1.7 mg per 200 calories
  33. 33
    Whole grain pasta
    Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked · 1 cup spaghetti packed (151 g)
    1.6mg70% DV · 1.0 mg per 100 g · 1.3 mg per 200 calories
  34. 34
    Fireweed
    Fireweed, leaves, raw · 1 cup, chopped (23 g)
    1.5mg65% DV · 6.7 mg per 100 g · 13 mg per 200 calories
  35. 35
    1.5mg65% DV · 0.8 mg per 100 g · 2.9 mg per 200 calories
  36. 36
    Tofu
    Tofu, raw, firm, prepared with calcium sulfate · 0.5 cup (126 g)
    1.5mg65% DV · 1.2 mg per 100 g · 1.6 mg per 200 calories
  37. 37
    Naan bread
    Bread, naan, whole wheat, commercially prepared, refrigerated · 1 piece (106 g)
    1.5mg65% DV · 1.4 mg per 100 g · 1.0 mg per 200 calories
  38. 38
    Wheat crackers
    Crackers, wheat, low salt · 1 cup, crushed (83 g)
    1.5mg65% DV · 1.8 mg per 100 g · 0.8 mg per 200 calories
  39. 39
    Succotash
    Succotash, (corn and limas), cooked, boiled, drained, without salt · 1 cup (192 g)
    1.5mg65% DV · 0.8 mg per 100 g · 1.3 mg per 200 calories
  40. 40
    1.5mg65% DV · 2.1 mg per 100 g · 1.2 mg per 200 calories
  41. 41
    Bagel
    Bagels, multigrain · 1 piece bagel (81 g)
    1.4mg61% DV · 1.8 mg per 100 g · 1.5 mg per 200 calories
  42. 42
    Cowpeas
    Cowpeas (blackeyes), immature seeds, frozen, unprepared · 1 cup (160 g)
    1.4mg61% DV · 0.9 mg per 100 g · 1.3 mg per 200 calories
  43. 43
    Crackers, crispbread, rye
    1 cup, crushed (55 g)
    1.4mg61% DV · 2.5 mg per 100 g · 1.4 mg per 200 calories
  44. 44
    White beans
    Beans, white, mature seeds, canned · 1 cup (262 g)
    1.3mg57% DV · 0.5 mg per 100 g · 0.9 mg per 200 calories
  45. 45
    Vegetable macaroni
    Macaroni, vegetable, enriched, cooked · 1 cup spiral shaped (134 g)
    1.3mg57% DV · 1.0 mg per 100 g · 1.5 mg per 200 calories
  46. 46
    Adzuki beans
    Beans, adzuki, mature seeds, cooked, boiled, without salt · 1 cup (230 g)
    1.3mg57% DV · 0.6 mg per 100 g · 0.9 mg per 200 calories
  47. 47
    Oats
    Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) · 1 cup, cooked (234 g)
    1.3mg57% DV · 0.6 mg per 100 g · 1.6 mg per 200 calories
  48. 48
    Pecans
    Nuts, pecans · 1 oz (19 halves) (28 g)
    1.3mg57% DV · 4.5 mg per 100 g · 1.3 mg per 200 calories
  49. 49
    1.3mg57% DV · 4.5 mg per 100 g · 1.6 mg per 200 calories
  50. 50
    Granola bars
    Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors · 2 bar (40 g)
    1.3mg57% DV · 3.1 mg per 100 g · 1.4 mg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodManganese per 100 gIn the portion ranking
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,269 mgnot an everyday portion (rule above)
Beverages, tea, instant, unsweetened, powder133 mgnot an everyday portion (rule above)
Beverages, nutritional shake mix, high protein, powder125 mgnot an everyday portion (rule above)
Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted124 mgnot an everyday portion (rule above)
Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder77 mgnot an everyday portion (rule above)
Spices, cloves, ground60 mgnot an everyday portion (rule above)
Spices, ginger, ground33 mgnot an everyday portion (rule above)
Jujube, Chinese, fresh, dried31 mgnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Manganese: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov