Welcome to the list of the top 100 Foods and Drink highest in manganese content. Spices, cloves, ground contains the highest amount of manganese and has the highest nutritional value (using our nutritional density score). The amount of manganese in Spices, cloves, ground per 100g is 60.127 mg. For the top 100 list the amount of manganese ranges from 60.127 mg to 3.398 mg per 100g.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Spices, cloves, ground has a nutritional value score of 21 out of 100.





Other important and manganese related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Spices, cloves, ground, which is the top of the foods list for manganese content in your diet, the amount of Calories is 274 kcal (14% RDA), the amount of Protein is 5.97 g (11% RDA), the amount of Fat is 13 g (20% RDA) and the amount of Carbohydrate is 65.53 g (50% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the manganese content in Spices, cloves, ground from the list of foods.

Top Twenty List - highest manganese Content per 100g

Below is a basic list for manganese in foods for the top 20 foods. A more comprehensive list for the top 100 can be found at the bottom of the page along with different servings.

1. Spices, cloves, ground 60.127mg
2. Spices, ginger, ground 33.3mg
3. Spices, saffron 28.408mg
4. Spices, cardamom 28mg
5. Cereals ready-to-eat, wheat germ, toasted, plain 19.956mg
6. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular 19.08mg
7. Spices, cinnamon, ground 17.466mg
8. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran 17.38mg
9. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ 15.88mg
10. Spices, pumpkin pie spice 15.844mg
11. Rice bran, crude 14.21mg
12. Wheat germ, crude 13.301mg
13. Spices, pepper, black 12.753mg
14. Nuts, hazelnuts or filberts, blanched 12.65mg
15. Wheat bran, crude 11.5mg
16. Teff, uncooked 9.24mg
17. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS 8.204mg
18. Spices, bay leaf 8.167mg
19. Nuts, formulated, wheat-based, unflavored, with salt added 7.919mg
20. Spices, turmeric, ground 7.833mg

Highest Amount of manganese per Serving

Please remember that the above gives an accurate value in 100g for high manganese foods in your diet. You should also take into account portion sizes when you are considering the manganese nutritional content.

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 this serving the Calories content is 431.66 kcal (22% RDA), the Protein content is 32.88 g (59% RDA), the Fat content is 12.09 g (19% RDA) and the Carbohydrate content is 56.05 g (43% RDA).

Milligrams of manganese in foods (per 100g)

The list below gives the total manganese content in the top items from the general description 'foods' each of which show the manganese amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing manganese which can be scaled for different servings and quantities.


List of Foods and Drink highest in manganese Content per 100g

1. Spices, cloves, ground - Manganese
60.127 mg of Manganese per 100g
Nutritional Value = 21 / 100    Food Category - Spices and Herbs
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
60.127 mg 274(14%)65.53(50%)13(20%)5.97(11%)
Typical Serving Amount : 1 tbsp (or 6.5g):
3.91 mg17.81 kcal(1%)4.26 g(3%)0.85 g(1%)0.39 g(1%)
Other Serving Size : 1 tsp (or 2.1g):
1.26 mg5.75 kcal(0%)1.38 g(1%)0.27 g(0%)0.13 g(0%)
2. Spices, ginger, ground - Manganese
33.3 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Spices and Herbs
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
33.3 mg 335(17%)71.62(55%)4.24(7%)8.98(16%)
Typical Serving Amount : 1 tbsp (or 5.2g):
1.73 mg17.42 kcal(1%)3.72 g(3%)0.22 g(0%)0.47 g(1%)
Other Serving Size : 1 tsp (or 1.8g):
0.6 mg6.03 kcal(0%)1.29 g(1%)0.08 g(0%)0.16 g(0%)
3. Spices, saffron - Manganese
28.408 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Spices and Herbs
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
28.408 mg 310(16%)65.37(50%)5.85(9%)11.43(20%)
Typical Serving Amount : 1 tbsp (or 2.1g):
0.6 mg6.51 kcal(0%)1.37 g(1%)0.12 g(0%)0.24 g(0%)
Other Serving Size : 1 tsp (or 0.7g):
0.2 mg2.17 kcal(0%)0.46 g(0%)0.04 g(0%)0.08 g(0%)
4. Spices, cardamom - Manganese
28 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Spices and Herbs
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
28 mg 311(16%)68.47(53%)6.7(10%)10.76(19%)
Typical Serving Amount : 1 tbsp, ground (or 5.8g):
1.62 mg18.04 kcal(1%)3.97 g(3%)0.39 g(1%)0.62 g(1%)
Other Serving Size : 1 tsp, ground (or 2g):
0.56 mg6.22 kcal(0%)1.37 g(1%)0.13 g(0%)0.22 g(0%)
5. Cereals ready-to-eat, wheat germ, toasted, plain - Manganese
19.956 mg of Manganese per 100g
Nutritional Value = 19 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
19.956 mg 382(19%)49.6(38%)10.7(16%)29.1(52%)
Typical Serving Amount : 1 cup (or 113g):
22.55 mg431.66 kcal(22%)56.05 g(43%)12.09 g(19%)32.88 g(59%)
Other Serving Size : 1 oz (or 28.35g):
5.66 mg108.3 kcal(5%)14.06 g(11%)3.03 g(5%)8.25 g(15%)
6. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular - Manganese
19.08 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
19.08 mg 366(18%)49.38(38%)9.56(15%)31.43(56%)
Typical Serving Amount : 1.67 tablespoon (or 14g):
2.67 mg51.24 kcal(3%)6.91 g(5%)1.34 g(2%)4.4 g(8%)
7. Spices, cinnamon, ground - Manganese
17.466 mg of Manganese per 100g
Nutritional Value = 20 / 100    Food Category - Spices and Herbs
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
17.466 mg 247(12%)80.59(62%)1.24(2%)3.99(7%)
Typical Serving Amount : 1 tbsp (or 7.8g):
1.36 mg19.27 kcal(1%)6.29 g(5%)0.1 g(0%)0.31 g(1%)
Other Serving Size : 1 tsp (or 2.6g):
0.45 mg6.42 kcal(0%)2.1 g(2%)0.03 g(0%)0.1 g(0%)
8. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran - Manganese
17.38 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
17.38 mg 200(10%)59.51(46%)5.16(8%)17.56(31%)
Typical Serving Amount : .25 cup (1 NLEA serving) (or 16g):
2.78 mg32 kcal(2%)9.52 g(7%)0.83 g(1%)2.81 g(5%)
9. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ - Manganese
15.88 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
15.88 mg 372(19%)58.11(45%)7.78(12%)26.55(47%)
Typical Serving Amount : 1.667 tbsp (1 NLEA serving) (or 14g):
2.22 mg52.08 kcal(3%)8.14 g(6%)1.09 g(2%)3.72 g(7%)
10. Spices, pumpkin pie spice - Manganese
15.844 mg of Manganese per 100g
Nutritional Value = 19 / 100    Food Category - Spices and Herbs
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
15.844 mg 342(17%)69.28(53%)12.6(19%)5.76(10%)
Typical Serving Amount : 1 tbsp (or 5.6g):
0.89 mg19.15 kcal(1%)3.88 g(3%)0.71 g(1%)0.32 g(1%)
Other Serving Size : 1 tsp (or 1.7g):
0.27 mg5.81 kcal(0%)1.18 g(1%)0.21 g(0%)0.1 g(0%)
11. Rice bran, crude - Manganese
14.21 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Cereal Grains and Pasta
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
14.21 mg 316(16%)49.69(38%)20.85(32%)13.35(24%)
Typical Serving Amount : 1 cup (or 118g):
16.77 mg372.88 kcal(19%)58.63 g(45%)24.6 g(38%)15.75 g(28%)
12. Wheat germ, crude - Manganese
13.301 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Cereal Grains and Pasta
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
13.301 mg 360(18%)51.8(40%)9.72(15%)23.15(41%)
Typical Serving Amount : 1 cup (or 115g):
15.3 mg414 kcal(21%)59.57 g(46%)11.18 g(17%)26.62 g(48%)
13. Spices, pepper, black - Manganese
12.753 mg of Manganese per 100g
Nutritional Value = 19 / 100    Food Category - Spices and Herbs
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
12.753 mg 251(13%)63.95(49%)3.26(5%)10.39(19%)
Typical Serving Amount : 1 tbsp, ground (or 6.9g):
0.88 mg17.32 kcal(1%)4.41 g(3%)0.22 g(0%)0.72 g(1%)
Other Serving Size : 1 tsp, ground (or 2.3g):
0.29 mg5.77 kcal(0%)1.47 g(1%)0.07 g(0%)0.24 g(0%)
Other Serving Size : 1 tsp, whole (or 2.9g):
0.37 mg7.28 kcal(0%)1.85 g(1%)0.09 g(0%)0.3 g(1%)
Other Serving Size : 1 dash (or 0.1g):
0.01 mg0.25 kcal(0%)0.06 g(0%)0 g(0%)0.01 g(0%)
14. Nuts, hazelnuts or filberts, blanched - Manganese
12.65 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
12.65 mg 629(31%)17(13%)61.15(94%)13.7(24%)
Typical Serving Amount : 1 oz (or 28.35g):
3.59 mg178.32 kcal(9%)4.82 g(4%)17.34 g(27%)3.88 g(7%)
15. Wheat bran, crude - Manganese
11.5 mg of Manganese per 100g
Nutritional Value = 21 / 100    Food Category - Cereal Grains and Pasta
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
11.5 mg 216(11%)64.51(50%)4.25(7%)15.55(28%)
Typical Serving Amount : 1 cup (or 58g):
6.67 mg125.28 kcal(6%)37.42 g(29%)2.47 g(4%)9.02 g(16%)
16. Teff, uncooked - Manganese
9.24 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Cereal Grains and Pasta
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
9.24 mg 367(18%)73.13(56%)2.38(4%)13.3(24%)
Typical Serving Amount : 1 cup (or 193g):
17.83 mg708.31 kcal(35%)141.14 g(109%)4.59 g(7%)25.67 g(46%)
17. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS - Manganese
8.204 mg of Manganese per 100g
Nutritional Value = 21 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
8.204 mg 250(13%)80(62%)2.15(3%)7(13%)
Typical Serving Amount : .333 cup (1 NLEA serving) (or 30g):
2.46 mg75 kcal(4%)24 g(18%)0.65 g(1%)2.1 g(4%)
18. Spices, bay leaf - Manganese
8.167 mg of Manganese per 100g
Nutritional Value = 21 / 100    Food Category - Spices and Herbs
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
8.167 mg 313(16%)74.97(58%)8.36(13%)7.61(14%)
Typical Serving Amount : 1 tbsp, crumbled (or 1.8g):
0.15 mg5.63 kcal(0%)1.35 g(1%)0.15 g(0%)0.14 g(0%)
Other Serving Size : 1 tsp, crumbled (or 0.6g):
0.05 mg1.88 kcal(0%)0.45 g(0%)0.05 g(0%)0.05 g(0%)
19. Nuts, formulated, wheat-based, unflavored, with salt added - Manganese
7.919 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.919 mg 622(31%)23.68(18%)57.7(89%)13.82(25%)
Typical Serving Amount : 1 oz (or 28.35g):
2.25 mg176.34 kcal(9%)6.71 g(5%)16.36 g(25%)3.92 g(7%)
20. Spices, turmeric, ground - Manganese
7.833 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Spices and Herbs
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.833 mg 354(18%)64.93(50%)9.88(15%)7.83(14%)
Typical Serving Amount : 1 tbsp (or 6.8g):
0.53 mg24.07 kcal(1%)4.42 g(3%)0.67 g(1%)0.53 g(1%)
Other Serving Size : 1 tsp (or 2.2g):
0.17 mg7.79 kcal(0%)1.43 g(1%)0.22 g(0%)0.17 g(0%)
21. Hazelnuts, beaked (Northern Plains Indians) - Manganese
7.6 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - American Indian/Alaska Native Foods
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.6 mg 628(31%)22.98(18%)52.99(82%)14.89(27%)
Typical Serving Amount : 1 nut (or 0.4g):
0.03 mg2.51 kcal(0%)0.09 g(0%)0.21 g(0%)0.06 g(0%)
Other Serving Size : 1 oz (or 28.35g):
2.15 mg178.04 kcal(9%)6.51 g(5%)15.02 g(23%)4.22 g(8%)
22. Spices, celery seed - Manganese
7.567 mg of Manganese per 100g
Nutritional Value = 20 / 100    Food Category - Spices and Herbs
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.567 mg 392(20%)41.35(32%)25.27(39%)18.07(32%)
Typical Serving Amount : 1 tbsp (or 6.5g):
0.49 mg25.48 kcal(1%)2.69 g(2%)1.64 g(3%)1.17 g(2%)
Other Serving Size : 1 tsp (or 2g):
0.15 mg7.84 kcal(0%)0.83 g(1%)0.51 g(1%)0.36 g(1%)
23. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original - Manganese
7.41 mg of Manganese per 100g
Nutritional Value = 23 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.41 mg 260(13%)74.24(57%)4.9(8%)13.14(23%)
Typical Serving Amount : .5 cup (1 NLEA serving) (or 31g):
2.3 mg80.6 kcal(4%)23.01 g(18%)1.52 g(2%)4.07 g(7%)
24. Nuts, formulated, wheat-based, all flavors except macadamia, without salt - Manganese
6.949 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.949 mg 647(32%)20.79(16%)62.3(96%)13.11(23%)
Typical Serving Amount : 1 oz (or 28.35g):
1.97 mg183.42 kcal(9%)5.89 g(5%)17.66 g(27%)3.72 g(7%)
25. Spices, poultry seasoning - Manganese
6.857 mg of Manganese per 100g
Nutritional Value = 21 / 100    Food Category - Spices and Herbs
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.857 mg 307(15%)65.59(50%)7.53(12%)9.59(17%)
Typical Serving Amount : 1 tbsp (or 4.4g):
0.3 mg13.51 kcal(1%)2.89 g(2%)0.33 g(1%)0.42 g(1%)
Other Serving Size : 1 tsp (or 1.5g):
0.1 mg4.61 kcal(0%)0.98 g(1%)0.11 g(0%)0.14 g(0%)
26. Mollusks, mussel, blue, cooked, moist heat - Manganese
6.8 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Finfish and Shellfish Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.8 mg 172(9%)7.39(6%)4.48(7%)23.8(43%)
Typical Serving Amount : 3 oz (or 85g):
5.78 mg146.2 kcal(7%)6.28 g(5%)3.81 g(6%)20.23 g(36%)
27. Spices, poppy seed - Manganese
6.707 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Spices and Herbs
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.707 mg 525(26%)28.13(22%)41.56(64%)17.99(32%)
Typical Serving Amount : 1 tbsp (or 8.8g):
0.59 mg46.2 kcal(2%)2.48 g(2%)3.66 g(6%)1.58 g(3%)
Other Serving Size : 1 tsp (or 2.8g):
0.19 mg14.7 kcal(1%)0.79 g(1%)1.16 g(2%)0.5 g(1%)
28. Fireweed, leaves, raw - Manganese
6.704 mg of Manganese per 100g
Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.704 mg 103(5%)19.22(15%)2.75(4%)4.71(8%)
Typical Serving Amount : 1 cup, chopped (or 23g):
1.54 mg23.69 kcal(1%)4.42 g(3%)0.63 g(1%)1.08 g(2%)
Other Serving Size : 1 plant (or 22g):
1.47 mg22.66 kcal(1%)4.23 g(3%)0.61 g(1%)1.04 g(2%)
29. Spices, fennel seed - Manganese
6.533 mg of Manganese per 100g
Nutritional Value = 20 / 100    Food Category - Spices and Herbs
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.533 mg 345(17%)52.29(40%)14.87(23%)15.8(28%)
Typical Serving Amount : 1 tbsp, whole (or 5.8g):
0.38 mg20.01 kcal(1%)3.03 g(2%)0.86 g(1%)0.92 g(2%)
Other Serving Size : 1 tsp, whole (or 2g):
0.13 mg6.9 kcal(0%)1.05 g(1%)0.3 g(0%)0.32 g(1%)
30. Snacks, rice cakes, brown rice, buckwheat - Manganese
6.18 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Snacks
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.18 mg 380(19%)80.1(62%)3.5(5%)9(16%)
Typical Serving Amount : 1 cake (or 9g):
0.56 mg34.2 kcal(2%)7.21 g(6%)0.32 g(0%)0.81 g(1%)
Other Serving Size : 2 cakes (or 18g):
1.11 mg68.4 kcal(3%)14.42 g(11%)0.63 g(1%)1.62 g(3%)
31. Snacks, rice cakes, brown rice, buckwheat, unsalted - Manganese
6.18 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Snacks
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.18 mg 380(19%)80.1(62%)3.5(5%)9(16%)
Typical Serving Amount : 1 cake (or 9g):
0.56 mg34.2 kcal(2%)7.21 g(6%)0.32 g(0%)0.81 g(1%)
Other Serving Size : 2 cakes (or 18g):
1.11 mg68.4 kcal(3%)14.42 g(11%)0.63 g(1%)1.62 g(3%)
32. Nuts, hazelnuts or filberts - Manganese
6.175 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.175 mg 628(31%)16.7(13%)60.75(93%)14.95(27%)
Typical Serving Amount : 1 cup, chopped (or 115g):
7.1 mg722.2 kcal(36%)19.21 g(15%)69.86 g(107%)17.19 g(31%)
Other Serving Size : 1 cup, ground (or 75g):
4.63 mg471 kcal(24%)12.53 g(10%)45.56 g(70%)11.21 g(20%)
Other Serving Size : 1 cup, whole (or 135g):
8.34 mg847.8 kcal(42%)22.55 g(17%)82.01 g(126%)20.18 g(36%)
Other Serving Size : 1 oz (21 whole kernels) (or 28.35g):
1.75 mg178.04 kcal(9%)4.73 g(4%)17.22 g(26%)4.24 g(8%)
Other Serving Size : 10 nuts (or 14g):
0.86 mg87.92 kcal(4%)2.34 g(2%)8.51 g(13%)2.09 g(4%)
33. Spices, savory, ground - Manganese
6.1 mg of Manganese per 100g
Nutritional Value = 24 / 100    Food Category - Spices and Herbs
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.1 mg 272(14%)68.73(53%)5.91(9%)6.73(12%)
Typical Serving Amount : 1 tbsp (or 4.4g):
0.27 mg11.97 kcal(1%)3.02 g(2%)0.26 g(0%)0.3 g(1%)
Other Serving Size : 1 tsp (or 1.4g):
0.09 mg3.81 kcal(0%)0.96 g(1%)0.08 g(0%)0.09 g(0%)
34. Rye flour, dark - Manganese
6.062 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Cereal Grains and Pasta
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.062 mg 325(16%)68.63(53%)2.22(3%)15.91(28%)
Typical Serving Amount : 1 cup (or 128g):
7.76 mg416 kcal(21%)87.85 g(68%)2.84 g(4%)20.36 g(36%)
35. Oat bran, raw - Manganese
5.63 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Cereal Grains and Pasta
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.63 mg 246(12%)66.22(51%)7.03(11%)17.3(31%)
Typical Serving Amount : 1 cup (or 94g):
5.29 mg231.24 kcal(12%)62.25 g(48%)6.61 g(10%)16.26 g(29%)
36. Crackers, rye, wafers, plain - Manganese
5.366 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Baked Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.366 mg 334(17%)80.4(62%)0.9(1%)9.6(17%)
Typical Serving Amount : .5 oz (or 14.2g):
0.76 mg47.43 kcal(2%)11.42 g(9%)0.13 g(0%)1.36 g(2%)
Other Serving Size : 1 cup, crushed (or 61g):
3.27 mg203.74 kcal(10%)49.04 g(38%)0.55 g(1%)5.86 g(10%)
Other Serving Size : 1 cracker (4-1/2 x 2-1/2 x 1/8) (or 11g):
0.59 mg36.74 kcal(2%)8.84 g(7%)0.1 g(0%)1.06 g(2%)
Other Serving Size : 1 cracker, triple (or 25g):
1.34 mg83.5 kcal(4%)20.1 g(15%)0.23 g(0%)2.4 g(4%)
37. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes - Manganese
5.297 mg of Manganese per 100g
Nutritional Value = 22 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.297 mg 318(16%)79(61%)2(3%)10(18%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 29g):
1.54 mg92.22 kcal(5%)22.91 g(18%)0.58 g(1%)2.9 g(5%)
38. Lemon grass (citronella), raw - Manganese
5.224 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.224 mg 99(5%)25.31(19%)0.49(1%)1.82(3%)
Typical Serving Amount : 1 cup (or 67g):
3.5 mg66.33 kcal(3%)16.96 g(13%)0.33 g(1%)1.22 g(2%)
Other Serving Size : 1 tbsp (or 4.8g):
0.25 mg4.75 kcal(0%)1.21 g(1%)0.02 g(0%)0.09 g(0%)
39. Snacks, rice cakes, brown rice, multigrain - Manganese
5.22 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Snacks
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.22 mg 387(19%)80.1(62%)3.5(5%)8.5(15%)
Typical Serving Amount : 1 cake (or 9g):
0.47 mg34.83 kcal(2%)7.21 g(6%)0.32 g(0%)0.77 g(1%)
Other Serving Size : 2 cakes (or 18g):
0.94 mg69.66 kcal(3%)14.42 g(11%)0.63 g(1%)1.53 g(3%)
40. Snacks, rice cakes, brown rice, multigrain, unsalted - Manganese
5.22 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Snacks
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.22 mg 387(19%)80.1(62%)3.5(5%)8.5(15%)
Typical Serving Amount : 1 cake (or 9g):
0.47 mg34.83 kcal(2%)7.21 g(6%)0.32 g(0%)0.77 g(1%)
Other Serving Size : 2 cakes (or 18g):
0.94 mg69.66 kcal(3%)14.42 g(11%)0.63 g(1%)1.53 g(3%)
41. Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal - Manganese
5.12 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.12 mg 361(18%)76.9(59%)1.98(3%)9(16%)
Typical Serving Amount : 1 cup (or 59g):
3.02 mg212.99 kcal(11%)45.37 g(35%)1.17 g(2%)5.31 g(9%)
42. Snacks, rice cakes, brown rice, corn - Manganese
5.08 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Snacks
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.08 mg 385(19%)81.2(62%)3.2(5%)8.4(15%)
Typical Serving Amount : 1 cake (or 9g):
0.46 mg34.65 kcal(2%)7.31 g(6%)0.29 g(0%)0.76 g(1%)
Other Serving Size : 2 cakes (or 18g):
0.91 mg69.3 kcal(3%)14.62 g(11%)0.58 g(1%)1.51 g(3%)
43. Oats - Manganese
4.916 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Cereal Grains and Pasta
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.916 mg 389(19%)66.27(51%)6.9(11%)16.89(30%)
Typical Serving Amount : 1 cup (or 156g):
7.67 mg606.84 kcal(30%)103.38 g(80%)10.76 g(17%)26.35 g(47%)
44. Peanut flour, defatted - Manganese
4.9 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Legumes and Legume Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.9 mg 327(16%)34.7(27%)0.55(1%)52.2(93%)
Typical Serving Amount : 1 cup (or 60g):
2.94 mg196.2 kcal(10%)20.82 g(16%)0.33 g(1%)31.32 g(56%)
Other Serving Size : 1 oz (or 28.35g):
1.39 mg92.7 kcal(5%)9.84 g(8%)0.16 g(0%)14.8 g(26%)
45. Nuts, pecans - Manganese
4.5 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.5 mg 691(35%)13.86(11%)71.97(111%)9.17(16%)
Typical Serving Amount : 1 cup, chopped (or 109g):
4.91 mg753.19 kcal(38%)15.11 g(12%)78.45 g(121%)10 g(18%)
Other Serving Size : 1 cup, halves (or 99g):
4.46 mg684.09 kcal(34%)13.72 g(11%)71.25 g(110%)9.08 g(16%)
Other Serving Size : 1 oz (19 halves) (or 28.35g):
1.28 mg195.9 kcal(10%)3.93 g(3%)20.4 g(31%)2.6 g(5%)
46. Seeds, pumpkin and squash seed kernels, roasted, with salt added - Manganese
4.49 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.49 mg 574(29%)14.71(11%)49.05(75%)29.84(53%)
Typical Serving Amount : 1 cup (or 118g):
5.3 mg677.32 kcal(34%)17.36 g(13%)57.88 g(89%)35.21 g(63%)
Other Serving Size : 1 oz (or 28.35g):
1.27 mg162.73 kcal(8%)4.17 g(3%)13.91 g(21%)8.46 g(15%)
47. Seeds, pumpkin and squash seed kernels, roasted, without salt - Manganese
4.49 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.49 mg 574(29%)14.71(11%)49.05(75%)29.84(53%)
Typical Serving Amount : 1 cup (or 118g):
5.3 mg677.32 kcal(34%)17.36 g(13%)57.88 g(89%)35.21 g(63%)
Other Serving Size : 1 oz (or 28.35g):
1.27 mg162.73 kcal(8%)4.17 g(3%)13.91 g(21%)8.46 g(15%)
48. Sugars, maple - Manganese
4.422 mg of Manganese per 100g
Nutritional Value = 13 / 100    Food Category - Sweets
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.422 mg 354(18%)90.9(70%)0.2(0%)0.1(0%)
Typical Serving Amount : 1 tsp (or 3g):
0.13 mg10.62 kcal(1%)2.73 g(2%)0.01 g(0%)0 g(0%)
Other Serving Size : 1 oz (or 28.35g):
1.25 mg100.36 kcal(5%)25.77 g(20%)0.06 g(0%)0.03 g(0%)
Other Serving Size : 1 piece (1-3/4 x 1-1/4 x 1/2) (or 28g):
1.24 mg99.12 kcal(5%)25.45 g(20%)0.06 g(0%)0.03 g(0%)
49. Wheat, soft red winter - Manganese
4.391 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Cereal Grains and Pasta
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.391 mg 331(17%)74.24(57%)1.56(2%)10.35(18%)
Typical Serving Amount : 1 cup (or 168g):
7.38 mg556.08 kcal(28%)124.72 g(96%)2.62 g(4%)17.39 g(31%)
50. Spices, pepper, white - Manganese
4.3 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Spices and Herbs
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.3 mg 296(15%)68.61(53%)2.12(3%)10.4(19%)
Typical Serving Amount : 1 tbsp, ground (or 7.1g):
0.31 mg21.02 kcal(1%)4.87 g(4%)0.15 g(0%)0.74 g(1%)
Other Serving Size : 1 tsp, ground (or 2.4g):
0.1 mg7.1 kcal(0%)1.65 g(1%)0.05 g(0%)0.25 g(0%)
51. Snacks, rice cakes, brown rice, sesame seed - Manganese
4.299 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Snacks
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.299 mg 392(20%)81.5(63%)3.8(6%)7.6(14%)
Typical Serving Amount : 1 cake (or 9g):
0.39 mg35.28 kcal(2%)7.34 g(6%)0.34 g(1%)0.68 g(1%)
Other Serving Size : 2 cakes (or 18g):
0.77 mg70.56 kcal(4%)14.67 g(11%)0.68 g(1%)1.37 g(2%)
52. Snacks, rice cakes, brown rice, sesame seed, unsalted - Manganese
4.299 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Snacks
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.299 mg 392(20%)81.5(63%)3.8(6%)7.6(14%)
Typical Serving Amount : 1 cake (or 9g):
0.39 mg35.28 kcal(2%)7.34 g(6%)0.34 g(1%)0.68 g(1%)
Other Serving Size : 2 cakes (or 18g):
0.77 mg70.56 kcal(4%)14.67 g(11%)0.68 g(1%)1.37 g(2%)
53. Cereals ready-to-eat, MALT-O-MEAL, Puffed Wheat Cereal - Manganese
4.29 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.29 mg 396(20%)78.8(61%)2.03(3%)15.6(28%)
Typical Serving Amount : 1 cup (or 15g):
0.64 mg59.4 kcal(3%)11.82 g(9%)0.3 g(0%)2.34 g(4%)
54. Cereals ready-to-eat, NATURE'S PATH, OPTIMUM - Manganese
4.27 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.27 mg 345(17%)73.37(56%)4.55(7%)14.55(26%)
Typical Serving Amount : 1 cup (or 55g):
2.35 mg189.75 kcal(9%)40.35 g(31%)2.5 g(4%)8 g(14%)
55. Peanut flour, low fat - Manganese
4.231 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Legumes and Legume Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.231 mg 428(21%)31.27(24%)21.9(34%)33.8(60%)
Typical Serving Amount : 1 cup (or 60g):
2.54 mg256.8 kcal(13%)18.76 g(14%)13.14 g(20%)20.28 g(36%)
Other Serving Size : 1 oz (or 28.35g):
1.2 mg121.34 kcal(6%)8.87 g(7%)6.21 g(10%)9.58 g(17%)
56. Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size - Manganese
4.198 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.198 mg 352(18%)83.8(64%)1.9(3%)7.8(14%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 52g):
2.18 mg183.04 kcal(9%)43.58 g(34%)0.99 g(2%)4.06 g(7%)
57. Soy protein concentrate, produced by alcohol extraction - Manganese
4.19 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Legumes and Legume Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.19 mg 331(17%)30.91(24%)0.46(1%)58.13(104%)
Typical Serving Amount : 1 oz (or 28.35g):
1.19 mg93.84 kcal(5%)8.76 g(7%)0.13 g(0%)16.48 g(29%)
58. Soy protein concentrate, produced by acid wash - Manganese
4.19 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Legumes and Legume Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.19 mg 331(17%)30.91(24%)0.46(1%)58.13(104%)
Typical Serving Amount : 1 oz (or 28.35g):
1.19 mg93.84 kcal(5%)8.76 g(7%)0.13 g(0%)16.48 g(29%)
59. Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash - Manganese
4.19 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Legumes and Legume Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.19 mg 328(16%)25.41(20%)0.46(1%)63.63(114%)
Typical Serving Amount : 1 oz (or 28.35g):
1.19 mg92.99 kcal(5%)7.2 g(6%)0.13 g(0%)18.04 g(32%)
60. Triticale flour, whole-grain - Manganese
4.185 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Cereal Grains and Pasta
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.185 mg 338(17%)73.14(56%)1.81(3%)13.18(24%)
Typical Serving Amount : 1 cup (or 130g):
5.44 mg439.4 kcal(22%)95.08 g(73%)2.35 g(4%)17.13 g(31%)
61. Baking chocolate, unsweetened, squares - Manganese
4.167 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Sweets
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.167 mg 501(25%)29.84(23%)52.31(80%)12.9(23%)
Typical Serving Amount : 1 square (or 29g):
1.21 mg145.29 kcal(7%)8.65 g(7%)15.17 g(23%)3.74 g(7%)
Other Serving Size : 1 cup, grated (or 132g):
5.5 mg661.32 kcal(33%)39.39 g(30%)69.05 g(106%)17.03 g(30%)
62. Nuts, macadamia nuts, raw - Manganese
4.131 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.131 mg 718(36%)13.82(11%)75.77(117%)7.91(14%)
Typical Serving Amount : 1 cup, whole or halves (or 134g):
5.54 mg962.12 kcal(48%)18.52 g(14%)101.53 g(156%)10.6 g(19%)
Other Serving Size : 1 oz (10-12 kernels) (or 28.35g):
1.17 mg203.55 kcal(10%)3.92 g(3%)21.48 g(33%)2.24 g(4%)
63. Cereals ready-to-eat, MALT-O-MEAL, Honey Nut TOASTY O'S Cereal - Manganese
4.106 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.106 mg 390(20%)81.53(63%)2.16(3%)9.63(17%)
Typical Serving Amount : 1 cup (or 30g):
1.23 mg117 kcal(6%)24.46 g(19%)0.65 g(1%)2.89 g(5%)
64. Wheat flour, whole-grain - Manganese
4.067 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Cereal Grains and Pasta
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.067 mg 340(17%)71.97(55%)2.5(4%)13.21(24%)
Typical Serving Amount : 1 cup (or 120g):
4.88 mg408 kcal(20%)86.36 g(66%)3 g(5%)15.85 g(28%)
65. Wheat, hard red spring - Manganese
4.055 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Cereal Grains and Pasta
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.055 mg 329(16%)68.03(52%)1.92(3%)15.4(28%)
Typical Serving Amount : 1 cup (or 192g):
7.79 mg631.68 kcal(32%)130.62 g(100%)3.69 g(6%)29.57 g(53%)
66. Cereals ready-to-eat, granola, homemade - Manganese
4.053 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.053 mg 489(24%)53.25(41%)24.06(37%)14.85(27%)
Typical Serving Amount : 1 cup (or 122g):
4.94 mg596.58 kcal(30%)64.97 g(50%)29.35 g(45%)18.12 g(32%)
Other Serving Size : 1 oz (or 28.35g):
1.15 mg138.63 kcal(7%)15.1 g(12%)6.82 g(10%)4.21 g(8%)
67. Oat flour, partially debranned - Manganese
4.019 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Cereal Grains and Pasta
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.019 mg 404(20%)65.7(51%)9.12(14%)14.66(26%)
68. Rice flour, brown - Manganese
4.013 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Cereal Grains and Pasta
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.013 mg 363(18%)76.48(59%)2.78(4%)7.23(13%)
Typical Serving Amount : 1 cup (or 158g):
6.34 mg573.54 kcal(29%)120.84 g(93%)4.39 g(7%)11.42 g(20%)
69. Wheat, hard red winter - Manganese
3.985 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Cereal Grains and Pasta
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.985 mg 327(16%)71.18(55%)1.54(2%)12.61(23%)
Typical Serving Amount : 1 cup (or 192g):
7.65 mg627.84 kcal(31%)136.67 g(105%)2.96 g(5%)24.21 g(43%)
70. Cereals ready-to-eat, KASHI 7 Whole Grain Puffs - Manganese
3.962 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.962 mg 336(17%)78.6(60%)2.3(4%)13(23%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 19g):
0.75 mg63.84 kcal(3%)14.93 g(11%)0.44 g(1%)2.47 g(4%)
71. Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX - Manganese
3.922 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.922 mg 345(17%)82.2(63%)1.8(3%)9.8(18%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 47g):
1.84 mg162.15 kcal(8%)38.63 g(30%)0.85 g(1%)4.61 g(8%)
72. Cereals ready-to-eat, QUAKER, QUAKER Oat Bran Cereal - Manganese
3.85 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.85 mg 372(19%)74.89(58%)5.11(8%)12.38(22%)
Typical Serving Amount : 1.25 cup (or 57g):
2.19 mg212.04 kcal(11%)42.69 g(33%)2.91 g(4%)7.06 g(13%)
73. Wheat, hard white - Manganese
3.821 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Cereal Grains and Pasta
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.821 mg 342(17%)75.9(58%)1.71(3%)11.31(20%)
Typical Serving Amount : 1 cup (or 192g):
7.34 mg656.64 kcal(33%)145.73 g(112%)3.28 g(5%)21.72 g(39%)
74. Soy meal, defatted, raw - Manganese
3.8 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Legumes and Legume Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.8 mg 339(17%)40.14(31%)2.39(4%)44.95(80%)
Typical Serving Amount : 1 cup (or 122g):
4.64 mg413.58 kcal(21%)48.97 g(38%)2.92 g(4%)54.84 g(98%)
75. Soy meal, defatted, raw, crude protein basis (N x 6.25) - Manganese
3.8 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Legumes and Legume Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.8 mg 337(17%)35.89(28%)2.39(4%)49.2(88%)
Typical Serving Amount : 1 cup (or 122g):
4.64 mg411.14 kcal(21%)43.79 g(34%)2.92 g(4%)60.02 g(107%)
76. Cereals ready-to-eat, NATURE'S PATH, OPTIMUM SLIM - Manganese
3.794 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.794 mg 327(16%)69.09(53%)4.55(7%)16.36(29%)
Typical Serving Amount : 1 cup (or 55g):
2.09 mg179.85 kcal(9%)38 g(29%)2.5 g(4%)9 g(16%)
77. Rice, brown, long-grain, raw - Manganese
3.743 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Cereal Grains and Pasta
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.743 mg 370(19%)77.24(59%)2.92(4%)7.94(14%)
Typical Serving Amount : 1 cup (or 185g):
6.92 mg684.5 kcal(34%)142.89 g(110%)5.4 g(8%)14.69 g(26%)
78. Rice, brown, medium-grain, raw - Manganese
3.743 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Cereal Grains and Pasta
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.743 mg 362(18%)76.17(59%)2.68(4%)7.5(13%)
Typical Serving Amount : 1 cup (or 190g):
7.11 mg687.8 kcal(34%)144.72 g(111%)5.09 g(8%)14.25 g(25%)
79. Snacks, rice cakes, brown rice, plain, unsalted - Manganese
3.73 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Snacks
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.73 mg 387(19%)81.5(63%)2.8(4%)8.2(15%)
Typical Serving Amount : 1 cake (or 9g):
0.34 mg34.83 kcal(2%)7.34 g(6%)0.25 g(0%)0.74 g(1%)
Other Serving Size : 2 cakes (or 18g):
0.67 mg69.66 kcal(3%)14.67 g(11%)0.5 g(1%)1.48 g(3%)
80. Snacks, rice cakes, brown rice, plain - Manganese
3.73 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Snacks
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.73 mg 387(19%)81.5(63%)2.8(4%)8.2(15%)
Typical Serving Amount : 1 cake (or 9g):
0.34 mg34.83 kcal(2%)7.34 g(6%)0.25 g(0%)0.74 g(1%)
Other Serving Size : 2 cakes (or 18g):
0.67 mg69.66 kcal(3%)14.67 g(11%)0.5 g(1%)1.48 g(3%)
81. Winged beans, mature seeds, raw - Manganese
3.721 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Legumes and Legume Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.721 mg 409(20%)41.71(32%)16.32(25%)29.65(53%)
Typical Serving Amount : 1 cup (or 182g):
6.77 mg744.38 kcal(37%)75.91 g(58%)29.7 g(46%)53.96 g(96%)
82. Nuts, pecans, oil roasted, with salt added - Manganese
3.7 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.7 mg 715(36%)13.01(10%)75.23(116%)9.2(16%)
Typical Serving Amount : 1 cup (or 110g):
4.07 mg786.5 kcal(39%)14.31 g(11%)82.75 g(127%)10.12 g(18%)
Other Serving Size : 1 oz (15 halves) (or 28.35g):
1.05 mg202.7 kcal(10%)3.69 g(3%)21.33 g(33%)2.61 g(5%)
83. Nuts, pecans, oil roasted, without salt added - Manganese
3.7 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.7 mg 715(36%)13.01(10%)75.23(116%)9.2(16%)
Typical Serving Amount : 1 cup (or 110g):
4.07 mg786.5 kcal(39%)14.31 g(11%)82.75 g(127%)10.12 g(18%)
Other Serving Size : 1 oz (15 halves) (or 28.35g):
1.05 mg202.7 kcal(10%)3.69 g(3%)21.33 g(33%)2.61 g(5%)
84. Cereals ready-to-eat, GENERAL MILLS, WHEATIES - Manganese
3.657 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.657 mg 353(18%)83.3(64%)2.3(4%)8.3(15%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 27g):
0.99 mg95.31 kcal(5%)22.49 g(17%)0.62 g(1%)2.24 g(4%)
85. Cereals ready-to-eat, UNCLE SAM CEREAL - Manganese
3.61 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.61 mg 346(17%)65.78(51%)11.6(18%)15.98(29%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 55g):
1.99 mg190.3 kcal(10%)36.18 g(28%)6.38 g(10%)8.79 g(16%)
86. Cereals ready-to-eat, GENERAL MILLS, Rice CHEX - Manganese
3.58 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.58 mg 375(19%)84.5(65%)1.4(2%)6.9(12%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 27g):
0.97 mg101.25 kcal(5%)22.82 g(18%)0.38 g(1%)1.86 g(3%)
87. Cereals ready-to-eat, bran flakes, single brand - Manganese
3.568 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.568 mg 320(16%)80.4(62%)2.2(3%)9.4(17%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 30g):
1.07 mg96 kcal(5%)24.12 g(19%)0.66 g(1%)2.82 g(5%)
88. Cereals ready-to-eat, GENERAL MILLS, CHEERIOS - Manganese
3.547 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.547 mg 371(19%)73.23(56%)6.73(10%)12.09(22%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 28g):
0.99 mg103.88 kcal(5%)20.5 g(16%)1.88 g(3%)3.39 g(6%)
89. Crackers, matzo, whole-wheat - Manganese
3.5 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Baked Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.5 mg 351(18%)78.9(61%)1.5(2%)13.1(23%)
Typical Serving Amount : .5 oz (or 14.2g):
0.5 mg49.84 kcal(2%)11.2 g(9%)0.21 g(0%)1.86 g(3%)
Other Serving Size : 1 matzo (or 28g):
0.98 mg98.28 kcal(5%)22.09 g(17%)0.42 g(1%)3.67 g(7%)
90. Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINI-WHEATS, bite size and little bites - Manganese
3.469 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.469 mg 348(17%)84.35(65%)1.65(3%)9.2(16%)
Typical Serving Amount : 24 biscuits (Bite Size) (1 NLEA serving) (or 59g):
2.05 mg205.32 kcal(10%)49.77 g(38%)0.97 g(1%)5.43 g(10%)
Other Serving Size : 51 biscuits (Little Bites) (1 NLEA serving) (or 55g):
1.91 mg191.4 kcal(10%)46.39 g(36%)0.91 g(1%)5.06 g(9%)
91. Cereals ready-to-eat, Ralston Enriched Bran flakes - Manganese
3.467 mg of Manganese per 100g
Nutritional Value = 22 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.467 mg 310(16%)79.77(61%)3.36(5%)10.21(18%)
Typical Serving Amount : 1 serving (NLEA serving size = 0.75 cup) (or 29g):
1.01 mg89.9 kcal(4%)23.13 g(18%)0.97 g(1%)2.96 g(5%)
Other Serving Size : 1 cup (or 42g):
1.46 mg130.2 kcal(7%)33.5 g(26%)1.41 g(2%)4.29 g(8%)
92. Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, Big Bite - Manganese
3.466 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.466 mg 346(17%)84.4(65%)1.6(2%)9.2(16%)
Typical Serving Amount : 5 biscuits (1 NLEA serving) (or 51g):
1.77 mg176.46 kcal(9%)43.04 g(33%)0.82 g(1%)4.69 g(8%)
93. Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL - Manganese
3.446 mg of Manganese per 100g
Nutritional Value = 22 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.446 mg 320(16%)74.7(57%)2.1(3%)8.4(15%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 30g):
1.03 mg96 kcal(5%)22.41 g(17%)0.63 g(1%)2.52 g(5%)
94. Nuts, walnuts, english - Manganese
3.414 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.414 mg 654(33%)13.71(11%)65.21(100%)15.23(27%)
Typical Serving Amount : 1 cup, chopped (or 117g):
3.99 mg765.18 kcal(38%)16.04 g(12%)76.3 g(117%)17.82 g(32%)
Other Serving Size : 1 cup, ground (or 80g):
2.73 mg523.2 kcal(26%)10.97 g(8%)52.17 g(80%)12.18 g(22%)
Other Serving Size : 1 cup, in shell, edible yield (7 nuts) (or 28g):
0.96 mg183.12 kcal(9%)3.84 g(3%)18.26 g(28%)4.26 g(8%)
Other Serving Size : 1 cup shelled (50 halves) (or 100g):
3.41 mg654 kcal(33%)13.71 g(11%)65.21 g(100%)15.23 g(27%)
Other Serving Size : 1 cup pieces or chips (or 120g):
4.1 mg784.8 kcal(39%)16.45 g(13%)78.25 g(120%)18.28 g(33%)
Other Serving Size : 1 oz (14 halves) (or 28.35g):
0.97 mg185.41 kcal(9%)3.89 g(3%)18.49 g(28%)4.32 g(8%)
95. Cereals ready-to-eat, QUAKER, MOTHER'S TOASTED OAT BRAN CEREAL, Brown Sugar Flavor - Manganese
3.41 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.41 mg 373(19%)74.92(58%)5.17(8%)11.9(21%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 32g):
1.09 mg119.36 kcal(6%)23.97 g(18%)1.65 g(3%)3.81 g(7%)
96. Formulated bar, high fiber, chewy, oats and chocolate - Manganese
3.407 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Snacks
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.407 mg 350(18%)69.78(54%)10(15%)5(9%)
Typical Serving Amount : 1 bar (or 40g):
1.36 mg140 kcal(7%)27.91 g(21%)4 g(6%)2 g(4%)
97. Wheat, soft white - Manganese
3.406 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Cereal Grains and Pasta
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.406 mg 340(17%)75.36(58%)1.99(3%)10.69(19%)
Typical Serving Amount : 1 cup (or 168g):
5.72 mg571.2 kcal(29%)126.6 g(97%)3.34 g(5%)17.96 g(32%)
98. Mollusks, mussel, blue, raw - Manganese
3.4 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Finfish and Shellfish Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.4 mg 86(4%)3.69(3%)2.24(3%)11.9(21%)
Typical Serving Amount : 1 cup (or 150g):
5.1 mg129 kcal(6%)5.54 g(4%)3.36 g(5%)17.85 g(32%)
Other Serving Size : 1 oz (or 28.35g):
0.96 mg24.38 kcal(1%)1.05 g(1%)0.64 g(1%)3.37 g(6%)
Other Serving Size : 1 large (or 20g):
0.68 mg17.2 kcal(1%)0.74 g(1%)0.45 g(1%)2.38 g(4%)
Other Serving Size : 1 medium (or 16g):
0.54 mg13.76 kcal(1%)0.59 g(0%)0.36 g(1%)1.9 g(3%)
Other Serving Size : 1 small (or 10g):
0.34 mg8.6 kcal(0%)0.37 g(0%)0.22 g(0%)1.19 g(2%)
Other Serving Size : 3 oz (or 85g):
2.89 mg73.1 kcal(4%)3.14 g(2%)1.9 g(3%)10.12 g(18%)
99. Wheat flour, whole-grain, soft wheat - Manganese
3.399 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Cereal Grains and Pasta
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.399 mg 332(17%)74.48(57%)1.95(3%)9.61(17%)
100. Cereals ready-to-eat, KASHI GOOD FRIENDS - Manganese
3.398 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.398 mg 299(15%)79.3(61%)3.2(5%)9.4(17%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 53g):
1.8 mg158.47 kcal(8%)42.03 g(32%)1.7 g(3%)4.98 g(9%)