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Manganese Rich Foods


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Welcome to the Manganese and nutrition section of the site. The complete nutrition and vitamin database of over 7000 foods has been sorted based on the amount of Manganese, giving a list of Manganese Rich Foods.

We have a list of the top 50 foods with a high content of Manganese ranging from Tea, instant, unsweetened, powder, decaffeinated through to Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry.

Click a food item from the list below, for example Tea, instant, unsweetened, powder. In this food example the amount of Manganese per 100g, is 133 mg.

The full nutritional break down as well as the Manganese content can be accessed from each item link below, for the top 50 foods, which can be scaled for different amounts, from our list of foods high in Manganese per 100g and per typical serving.

Highest Manganese Content in Food and Drink per 100g

The Manganese content ranges from 133 mg for Tea, instant, unsweetened, powder, decaffeinated through to 5.7 mg for Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry per 100g of food. The difference between the highest and lowest values gives a range of 127.3 mg of Manganese in the top 50 foods per 100g. The range of calories for these foods is from 315 kcal through to 364 kcal.

From this list of foods there are foods which contain greater than 50% of the RDA per 100g of Manganese.

List of Food Groups containing the highest amount of Manganese

From the list of foods with a high Manganese content, we have put them into the food groups or food categories with the following list below.

Spices and Herbs = 20 foods.
Breakfast Cereals = 7 foods.
Nut and Seed Products = 6 foods.
Beverages = 5 foods.
Cereal Grains and Pasta = 5 foods.
Snacks = 2 foods.
Vegetables and Vegetable Products = 2 foods.
Fish = 1 foods.
American Indian/Alaska Native Foods = 1 foods.
Baby Foods = 1 foods.

Highest Amount of Manganese per Serving

Please remember that the above gives an accurate value in 100g for high Manganese foods. For example 100g of Tea, instant, unsweetened, powder, decaffeinated contains 133 mg of Manganese. However, there are other factors to consider when you are assessing your Manganese nutritional requirements. You should also take into account portion sizes when you are considering the amount of Manganese in food.

For Tea, instant, unsweetened, powder, decaffeinated, which contains the highest amount of Manganese in 100 g, the amount of Manganese in a typical serving of 1 serving 2 tsp (or 0.7 g) is 0.93 mg.

The food with the highest Manganese content per typical serving is Cereals ready-to-eat, wheat germ, toasted, plain which contains 22.55 mg in 1 cup (or 113 g).

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Manganese content.

 

List of Foods High in Manganese

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1. Tea, instant, unsweetened, powder, decaffeinated - Manganese
  Food Category is Beverages.
  133 mg of Manganese per 100g.
  For this serving the amount of Calories is 315 kcal per 100g(16 %DV cals).
  A typical serving of 1 serving 2 tsp (or 0.7g), Manganese content is 0.93 mg .  Calories per serving are 2.21 kcal (0 %DV cals).
2. Tea, instant, unsweetened, powder - Manganese
  Food Category is Beverages.
  133 mg of Manganese per 100g.
  For this serving the amount of Calories is 315 kcal per 100g(16 %DV cals).
  A typical serving of 1 serving 1 tsp (or 0.7g), Manganese content is 0.93 mg .  Calories per serving are 2.21 kcal (0 %DV cals).
3. Spices, cloves, ground - Manganese
  Food Category is Spices and Herbs.
  60.127 mg of Manganese per 100g.
  For this serving the amount of Calories is 274 kcal per 100g(14 %DV cals).
  A typical serving of 1 tbsp (or 6.5g), Manganese content is 3.91 mg .  Calories per serving are 17.81 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 2.1g), Manganese content is 1.26 mg .  Calories per serving are 5.75 kcal (0 %DV cals).
4. Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA (formerly ROSS) - Manganese
  Food Category is Baby Foods.
  51.499 mg of Manganese per 100g.
  For this serving the amount of Calories is 520 kcal per 100g(26 %DV cals).
  A typical serving of 1 fl oz (or 30.5g), Manganese content is 15.71 mg .  Calories per serving are 158.6 kcal (8 %DV cals).
5. Spices, ginger, ground - Manganese
  Food Category is Spices and Herbs.
  33.3 mg of Manganese per 100g.
  For this serving the amount of Calories is 335 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp (or 5.2g), Manganese content is 1.73 mg .  Calories per serving are 17.42 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 1.8g), Manganese content is 0.6 mg .  Calories per serving are 6.03 kcal (0 %DV cals).
6. Tea, instant, unsweetened, lemon-flavored, powder - Manganese
  Food Category is Beverages.
  30.67 mg of Manganese per 100g.
  For this serving the amount of Calories is 345 kcal per 100g(17 %DV cals).
  A typical serving of 1 tsp, rounded (or 1.4g), Manganese content is 0.43 mg .  Calories per serving are 4.83 kcal (0 %DV cals).
  Other food servings - 2 tbsp, rounded (or 11.3g), Manganese content is 3.47 mg .  Calories per serving are 38.99 kcal (2 %DV cals).
7. Tea, instant, sweetened with non-nutritive sweetener, lemon-flavored, powder, decaffeinated - Manganese
  Food Category is Beverages.
  30.37 mg of Manganese per 100g.
  For this serving the amount of Calories is 338 kcal per 100g(17 %DV cals).
  A typical serving of 2 tsp (or 1.6g), Manganese content is 0.49 mg .  Calories per serving are 5.41 kcal (0 %DV cals).
8. Tea, instant, sweetened with sodium saccharin, lemon-flavored, powder - Manganese
  Food Category is Beverages.
  30.37 mg of Manganese per 100g.
  For this serving the amount of Calories is 338 kcal per 100g(17 %DV cals).
  A typical serving of 2 tsp (or 1.6g), Manganese content is 0.49 mg .  Calories per serving are 5.41 kcal (0 %DV cals).
  Other food servings - 4 tbsp (1/4 cup) (or 14.4g), Manganese content is 4.37 mg .  Calories per serving are 48.67 kcal (2 %DV cals).
9. Spices, saffron - Manganese
  Food Category is Spices and Herbs.
  28.408 mg of Manganese per 100g.
  For this serving the amount of Calories is 310 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp (or 2.1g), Manganese content is 0.6 mg .  Calories per serving are 6.51 kcal (0 %DV cals).
  Other food servings - 1 tsp (or 0.7g), Manganese content is 0.2 mg .  Calories per serving are 2.17 kcal (0 %DV cals).
10. Spices, cardamom - Manganese
  Food Category is Spices and Herbs.
  28 mg of Manganese per 100g.
  For this serving the amount of Calories is 311 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp, ground (or 5.8g), Manganese content is 1.62 mg .  Calories per serving are 18.04 kcal (1 %DV cals).
  Other food servings - 1 tsp, ground (or 2g), Manganese content is 0.56 mg .  Calories per serving are 6.22 kcal (0 %DV cals).
11. Cereals ready-to-eat, wheat germ, toasted, plain - Manganese
  Food Category is Breakfast Cereals.
  19.956 mg of Manganese per 100g.
  For this serving the amount of Calories is 382 kcal per 100g(19 %DV cals).
  A typical serving of 1 cup (or 113g), Manganese content is 22.55 mg .  Calories per serving are 431.66 kcal (22 %DV cals).
  Other food servings - 1 oz (or 28.35g), Manganese content is 5.66 mg .  Calories per serving are 108.3 kcal (5 %DV cals).
12. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular - Manganese
  Food Category is Breakfast Cereals.
  19.08 mg of Manganese per 100g.
  For this serving the amount of Calories is 366 kcal per 100g(18 %DV cals).
  A typical serving of 1.67 tablespoon (or 14g), Manganese content is 2.67 mg .  Calories per serving are 51.24 kcal (3 %DV cals).
13. Spices, cinnamon, ground - Manganese
  Food Category is Spices and Herbs.
  17.466 mg of Manganese per 100g.
  For this serving the amount of Calories is 247 kcal per 100g(12 %DV cals).
  A typical serving of 1 tbsp (or 7.8g), Manganese content is 1.36 mg .  Calories per serving are 19.27 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 2.6g), Manganese content is 0.45 mg .  Calories per serving are 6.42 kcal (0 %DV cals).
14. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran - Manganese
  Food Category is Breakfast Cereals.
  17.38 mg of Manganese per 100g.
  For this serving the amount of Calories is 200 kcal per 100g(10 %DV cals).
  A typical serving of .25 cup (1 NLEA serving) (or 16g), Manganese content is 2.78 mg .  Calories per serving are 32 kcal (2 %DV cals).
15. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ - Manganese
  Food Category is Breakfast Cereals.
  15.88 mg of Manganese per 100g.
  For this serving the amount of Calories is 372 kcal per 100g(19 %DV cals).
  A typical serving of 1.667 tbsp (1 NLEA serving) (or 14g), Manganese content is 2.22 mg .  Calories per serving are 52.08 kcal (3 %DV cals).
16. Spices, pumpkin pie spice - Manganese
  Food Category is Spices and Herbs.
  15.844 mg of Manganese per 100g.
  For this serving the amount of Calories is 342 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp (or 5.6g), Manganese content is 0.89 mg .  Calories per serving are 19.15 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 1.7g), Manganese content is 0.27 mg .  Calories per serving are 5.81 kcal (0 %DV cals).
17. Rice bran, crude - Manganese
  Food Category is Cereal Grains and Pasta.
  14.21 mg of Manganese per 100g.
  For this serving the amount of Calories is 316 kcal per 100g(16 %DV cals).
  A typical serving of 1 cup (or 118g), Manganese content is 16.77 mg .  Calories per serving are 372.88 kcal (19 %DV cals).
18. Wheat germ, crude - Manganese
  Food Category is Cereal Grains and Pasta.
  13.301 mg of Manganese per 100g.
  For this serving the amount of Calories is 360 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 115g), Manganese content is 15.3 mg .  Calories per serving are 414 kcal (21 %DV cals).
19. Spices, pepper, black - Manganese
  Food Category is Spices and Herbs.
  12.753 mg of Manganese per 100g.
  For this serving the amount of Calories is 251 kcal per 100g(13 %DV cals).
  A typical serving of 1 tbsp, ground (or 6.9g), Manganese content is 0.88 mg .  Calories per serving are 17.32 kcal (1 %DV cals).
  Other food servings - 1 tsp, ground (or 2.3g), Manganese content is 0.29 mg .  Calories per serving are 5.77 kcal (0 %DV cals).
  Other food servings - 1 tsp, whole (or 2.9g), Manganese content is 0.37 mg .  Calories per serving are 7.28 kcal (0 %DV cals).
  Other food servings - 1 dash (or 0.1g), Manganese content is 0.01 mg .  Calories per serving are 0.25 kcal (0 %DV cals).
20. Nuts, hazelnuts or filberts, blanched - Manganese
  Food Category is Nut and Seed Products.
  12.65 mg of Manganese per 100g.
  For this serving the amount of Calories is 629 kcal per 100g(31 %DV cals).
  A typical serving of 1 oz (or 28.35g), Manganese content is 3.59 mg .  Calories per serving are 178.32 kcal (9 %DV cals).
21. Wheat bran, crude - Manganese
  Food Category is Cereal Grains and Pasta.
  11.5 mg of Manganese per 100g.
  For this serving the amount of Calories is 216 kcal per 100g(11 %DV cals).
  A typical serving of 1 cup (or 58g), Manganese content is 6.67 mg .  Calories per serving are 125.28 kcal (6 %DV cals).
22. Spearmint, dried - Manganese
  Food Category is Spices and Herbs.
  11.482 mg of Manganese per 100g.
  For this serving the amount of Calories is 285 kcal per 100g(14 %DV cals).
  A typical serving of 1 tbsp (or 1.6g), Manganese content is 0.18 mg .  Calories per serving are 4.56 kcal (0 %DV cals).
  Other food servings - 1 tsp (or 0.5g), Manganese content is 0.06 mg .  Calories per serving are 1.43 kcal (0 %DV cals).
23. Spices, parsley, dried - Manganese
  Food Category is Spices and Herbs.
  9.81 mg of Manganese per 100g.
  For this serving the amount of Calories is 292 kcal per 100g(15 %DV cals).
  A typical serving of 1 tsp (or 0.5g), Manganese content is 0.05 mg .  Calories per serving are 1.46 kcal (0 %DV cals).
  Other food servings - 1 tbsp (or 1.6g), Manganese content is 0.16 mg .  Calories per serving are 4.67 kcal (0 %DV cals).
24. Spices, basil, dried - Manganese
  Food Category is Spices and Herbs.
  9.8 mg of Manganese per 100g.
  For this serving the amount of Calories is 233 kcal per 100g(12 %DV cals).
  A typical serving of 1 tsp, leaves (or 0.7g), Manganese content is 0.07 mg .  Calories per serving are 1.63 kcal (0 %DV cals).
  Other food servings - 1 tbsp, leaves (or 2.1g), Manganese content is 0.21 mg .  Calories per serving are 4.89 kcal (0 %DV cals).
  Other food servings - 1 tsp, ground (or 1.4g), Manganese content is 0.14 mg .  Calories per serving are 3.26 kcal (0 %DV cals).
  Other food servings - 1 tbsp, ground (or 4.5g), Manganese content is 0.44 mg .  Calories per serving are 10.49 kcal (1 %DV cals).
25. Teff, uncooked - Manganese
  Food Category is Cereal Grains and Pasta.
  9.24 mg of Manganese per 100g.
  For this serving the amount of Calories is 367 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 193g), Manganese content is 17.83 mg .  Calories per serving are 708.31 kcal (35 %DV cals).
26. Nuts, pine nuts, dried - Manganese
  Food Category is Nut and Seed Products.
  8.802 mg of Manganese per 100g.
  For this serving the amount of Calories is 673 kcal per 100g(34 %DV cals).
  A typical serving of 1 cup (or 135g), Manganese content is 11.88 mg .  Calories per serving are 908.55 kcal (45 %DV cals).
  Other food servings - 1 oz (167 kernels) (or 28.35g), Manganese content is 2.5 mg .  Calories per serving are 190.8 kcal (10 %DV cals).
  Other food servings - 10 nuts (or 1.7g), Manganese content is 0.15 mg .  Calories per serving are 11.44 kcal (1 %DV cals).
27. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS - Manganese
  Food Category is Breakfast Cereals.
  8.204 mg of Manganese per 100g.
  For this serving the amount of Calories is 250 kcal per 100g(13 %DV cals).
  A typical serving of .333 cup (1 NLEA serving) (or 30g), Manganese content is 2.46 mg .  Calories per serving are 75 kcal (4 %DV cals).
28. Spices, bay leaf - Manganese
  Food Category is Spices and Herbs.
  8.167 mg of Manganese per 100g.
  For this serving the amount of Calories is 313 kcal per 100g(16 %DV cals).
  A typical serving of 1 tbsp, crumbled (or 1.8g), Manganese content is 0.15 mg .  Calories per serving are 5.63 kcal (0 %DV cals).
  Other food servings - 1 tsp, crumbled (or 0.6g), Manganese content is 0.05 mg .  Calories per serving are 1.88 kcal (0 %DV cals).
29. Spices, tarragon, dried - Manganese
  Food Category is Spices and Herbs.
  7.967 mg of Manganese per 100g.
  For this serving the amount of Calories is 295 kcal per 100g(15 %DV cals).
  A typical serving of 1 tsp, leaves (or 0.6g), Manganese content is 0.05 mg .  Calories per serving are 1.77 kcal (0 %DV cals).
  Other food servings - 1 tbsp, leaves (or 1.8g), Manganese content is 0.14 mg .  Calories per serving are 5.31 kcal (0 %DV cals).
  Other food servings - 1 tsp, ground (or 1.6g), Manganese content is 0.13 mg .  Calories per serving are 4.72 kcal (0 %DV cals).
  Other food servings - 1 tbsp, ground (or 4.8g), Manganese content is 0.38 mg .  Calories per serving are 14.16 kcal (1 %DV cals).
30. Nuts, formulated, wheat-based, unflavored, with salt added - Manganese
  Food Category is Nut and Seed Products.
  7.919 mg of Manganese per 100g.
  For this serving the amount of Calories is 622 kcal per 100g(31 %DV cals).
  A typical serving of 1 oz (or 28.35g), Manganese content is 2.25 mg .  Calories per serving are 176.34 kcal (9 %DV cals).
31. Spices, thyme, dried - Manganese
  Food Category is Spices and Herbs.
  7.867 mg of Manganese per 100g.
  For this serving the amount of Calories is 276 kcal per 100g(14 %DV cals).
  A typical serving of 1 tsp, leaves (or 1g), Manganese content is 0.08 mg .  Calories per serving are 2.76 kcal (0 %DV cals).
  Other food servings - 1 tbsp, leaves (or 2.7g), Manganese content is 0.21 mg .  Calories per serving are 7.45 kcal (0 %DV cals).
  Other food servings - 1 tsp, ground (or 1.4g), Manganese content is 0.11 mg .  Calories per serving are 3.86 kcal (0 %DV cals).
  Other food servings - 1 tbsp, ground (or 4.3g), Manganese content is 0.34 mg .  Calories per serving are 11.87 kcal (1 %DV cals).
32. Spices, turmeric, ground - Manganese
  Food Category is Spices and Herbs.
  7.833 mg of Manganese per 100g.
  For this serving the amount of Calories is 354 kcal per 100g(18 %DV cals).
  A typical serving of 1 tbsp (or 6.8g), Manganese content is 0.53 mg .  Calories per serving are 24.07 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 2.2g), Manganese content is 0.17 mg .  Calories per serving are 7.79 kcal (0 %DV cals).
33. Hazelnuts, beaked (Northern Plains Indians) - Manganese
  Food Category is American Indian/Alaska Native Foods.
  7.6 mg of Manganese per 100g.
  For this serving the amount of Calories is 628 kcal per 100g(31 %DV cals).
  A typical serving of 1 nut (or 0.4g), Manganese content is 0.03 mg .  Calories per serving are 2.51 kcal (0 %DV cals).
  Other food servings - 1 oz (or 28.35g), Manganese content is 2.15 mg .  Calories per serving are 178.04 kcal (9 %DV cals).
34. Spices, celery seed - Manganese
  Food Category is Spices and Herbs.
  7.567 mg of Manganese per 100g.
  For this serving the amount of Calories is 392 kcal per 100g(20 %DV cals).
  A typical serving of 1 tbsp (or 6.5g), Manganese content is 0.49 mg .  Calories per serving are 25.48 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 2g), Manganese content is 0.15 mg .  Calories per serving are 7.84 kcal (0 %DV cals).
35. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original - Manganese
  Food Category is Breakfast Cereals.
  7.41 mg of Manganese per 100g.
  For this serving the amount of Calories is 260 kcal per 100g(13 %DV cals).
  A typical serving of .5 cup (1 NLEA serving) (or 31g), Manganese content is 2.3 mg .  Calories per serving are 80.6 kcal (4 %DV cals).
36. Nuts, formulated, wheat-based, all flavors except macadamia, without salt - Manganese
  Food Category is Nut and Seed Products.
  6.949 mg of Manganese per 100g.
  For this serving the amount of Calories is 647 kcal per 100g(32 %DV cals).
  A typical serving of 1 oz (or 28.35g), Manganese content is 1.97 mg .  Calories per serving are 183.42 kcal (9 %DV cals).
37. Spices, poultry seasoning - Manganese
  Food Category is Spices and Herbs.
  6.857 mg of Manganese per 100g.
  For this serving the amount of Calories is 307 kcal per 100g(15 %DV cals).
  A typical serving of 1 tbsp (or 4.4g), Manganese content is 0.3 mg .  Calories per serving are 13.51 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 1.5g), Manganese content is 0.1 mg .  Calories per serving are 4.61 kcal (0 %DV cals).
38. Mollusks, mussel, blue, cooked, moist heat - Manganese
  Food Category is Fish.
  6.8 mg of Manganese per 100g.
  For this serving the amount of Calories is 172 kcal per 100g(9 %DV cals).
  A typical serving of 3 oz (or 85g), Manganese content is 5.78 mg .  Calories per serving are 146.2 kcal (7 %DV cals).
39. Spices, poppy seed - Manganese
  Food Category is Spices and Herbs.
  6.707 mg of Manganese per 100g.
  For this serving the amount of Calories is 525 kcal per 100g(26 %DV cals).
  A typical serving of 1 tbsp (or 8.8g), Manganese content is 0.59 mg .  Calories per serving are 46.2 kcal (2 %DV cals).
  Other food servings - 1 tsp (or 2.8g), Manganese content is 0.19 mg .  Calories per serving are 14.7 kcal (1 %DV cals).
40. Fireweed, leaves, raw - Manganese
  Food Category is Vegetables and Vegetable Products.
  6.704 mg of Manganese per 100g.
  For this serving the amount of Calories is 103 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup, chopped (or 23g), Manganese content is 1.54 mg .  Calories per serving are 23.69 kcal (1 %DV cals).
  Other food servings - 1 plant (or 22g), Manganese content is 1.47 mg .  Calories per serving are 22.66 kcal (1 %DV cals).
41. Nuts, butternuts, dried - Manganese
  Food Category is Nut and Seed Products.
  6.56 mg of Manganese per 100g.
  For this serving the amount of Calories is 612 kcal per 100g(31 %DV cals).
  A typical serving of 1 cup (or 120g), Manganese content is 7.87 mg .  Calories per serving are 734.4 kcal (37 %DV cals).
  Other food servings - 1 oz (or 28.35g), Manganese content is 1.86 mg .  Calories per serving are 173.5 kcal (9 %DV cals).
  Other food servings - 1 nutmeat (or 3g), Manganese content is 0.2 mg .  Calories per serving are 18.36 kcal (1 %DV cals).
42. Spices, fennel seed - Manganese
  Food Category is Spices and Herbs.
  6.533 mg of Manganese per 100g.
  For this serving the amount of Calories is 345 kcal per 100g(17 %DV cals).
  A typical serving of 1 tbsp, whole (or 5.8g), Manganese content is 0.38 mg .  Calories per serving are 20.01 kcal (1 %DV cals).
  Other food servings - 1 tsp, whole (or 2g), Manganese content is 0.13 mg .  Calories per serving are 6.9 kcal (0 %DV cals).
43. Spices, coriander leaf, dried - Manganese
  Food Category is Spices and Herbs.
  6.355 mg of Manganese per 100g.
  For this serving the amount of Calories is 279 kcal per 100g(14 %DV cals).
  A typical serving of 1 tbsp (or 1.8g), Manganese content is 0.11 mg .  Calories per serving are 5.02 kcal (0 %DV cals).
  Other food servings - 1 tsp (or 0.6g), Manganese content is 0.04 mg .  Calories per serving are 1.67 kcal (0 %DV cals).
44. Snacks, rice cakes, brown rice, buckwheat - Manganese
  Food Category is Snacks.
  6.18 mg of Manganese per 100g.
  For this serving the amount of Calories is 380 kcal per 100g(19 %DV cals).
  A typical serving of 1 cake (or 9g), Manganese content is 0.56 mg .  Calories per serving are 34.2 kcal (2 %DV cals).
  Other food servings - 2 cakes (or 18g), Manganese content is 1.11 mg .  Calories per serving are 68.4 kcal (3 %DV cals).
45. Snacks, rice cakes, brown rice, buckwheat, unsalted - Manganese
  Food Category is Snacks.
  6.18 mg of Manganese per 100g.
  For this serving the amount of Calories is 380 kcal per 100g(19 %DV cals).
  A typical serving of 1 cake (or 9g), Manganese content is 0.56 mg .  Calories per serving are 34.2 kcal (2 %DV cals).
  Other food servings - 2 cakes (or 18g), Manganese content is 1.11 mg .  Calories per serving are 68.4 kcal (3 %DV cals).
46. Nuts, hazelnuts or filberts - Manganese
  Food Category is Nut and Seed Products.
  6.175 mg of Manganese per 100g.
  For this serving the amount of Calories is 628 kcal per 100g(31 %DV cals).
  A typical serving of 1 cup, chopped (or 115g), Manganese content is 7.1 mg .  Calories per serving are 722.2 kcal (36 %DV cals).
  Other food servings - 1 cup, ground (or 75g), Manganese content is 4.63 mg .  Calories per serving are 471 kcal (24 %DV cals).
  Other food servings - 1 cup, whole (or 135g), Manganese content is 8.34 mg .  Calories per serving are 847.8 kcal (42 %DV cals).
  Other food servings - 1 oz (21 whole kernels) (or 28.35g), Manganese content is 1.75 mg .  Calories per serving are 178.04 kcal (9 %DV cals).
  Other food servings - 10 nuts (or 14g), Manganese content is 0.86 mg .  Calories per serving are 87.92 kcal (4 %DV cals).
47. Spices, savory, ground - Manganese
  Food Category is Spices and Herbs.
  6.1 mg of Manganese per 100g.
  For this serving the amount of Calories is 272 kcal per 100g(14 %DV cals).
  A typical serving of 1 tbsp (or 4.4g), Manganese content is 0.27 mg .  Calories per serving are 11.97 kcal (1 %DV cals).
  Other food servings - 1 tsp (or 1.4g), Manganese content is 0.09 mg .  Calories per serving are 3.81 kcal (0 %DV cals).
48. Rye flour, dark - Manganese
  Food Category is Cereal Grains and Pasta.
  6.062 mg of Manganese per 100g.
  For this serving the amount of Calories is 325 kcal per 100g(16 %DV cals).
  A typical serving of 1 cup (or 128g), Manganese content is 7.76 mg .  Calories per serving are 416 kcal (21 %DV cals).
49. Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry - Manganese
  Food Category is Vegetables and Vegetable Products.
  5.88 mg of Manganese per 100g.
  For this serving the amount of Calories is 259 kcal per 100g(13 %DV cals).
  A typical serving of .25 cup (or 5g), Manganese content is 0.29 mg .  Calories per serving are 12.95 kcal (1 %DV cals).
50. Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry - Manganese
  Food Category is Breakfast Cereals.
  5.7 mg of Manganese per 100g.
  For this serving the amount of Calories is 364 kcal per 100g(18 %DV cals).
  A typical serving of .5 cup (1 NLEA serving) (or 40g), Manganese content is 2.28 mg .  Calories per serving are 145.6 kcal (7 %DV cals).




Manganese and Nutrition Facts - Top 199 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats


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