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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 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, decaffeinated. 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 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.

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 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, which contains the highest amount of Manganese in 100 g, the amount of Manganese in a typical serving of 1 serving 1 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 - Manganese
  133 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 serving 1 tsp (or 0.7g), Manganese content is 0.93 mg .
2. Tea, instant, unsweetened, powder, decaffeinated - Manganese
  133 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 serving 2 tsp (or 0.7g), Manganese content is 0.93 mg .
3. Spices, cloves, ground - Manganese
  60.127 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tbsp (or 6.5g), Manganese content is 3.91 mg .
  Foods - Serving of 1 tsp (or 2.1g), Manganese content is 1.26 mg .
4. Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA (formerly ROSS) - Manganese
  51.499 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 fl oz (or 30.5g), Manganese content is 15.71 mg .
5. Spices, ginger, ground - Manganese
  33.3 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tbsp (or 5.2g), Manganese content is 1.73 mg .
  Foods - Serving of 1 tsp (or 1.8g), Manganese content is 0.6 mg .
6. Tea, instant, unsweetened, lemon-flavored, powder - Manganese
  30.67 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tsp, rounded (or 1.4g), Manganese content is 0.43 mg .
  Foods - Serving of 2 tbsp, rounded (or 11.3g), Manganese content is 3.47 mg .
7. Tea, instant, sweetened with non-nutritive sweetener, lemon-flavored, powder, decaffeinated - Manganese
  30.37 mg of Manganese in 100g.
  Per serving, (typical serving) of 2 tsp (or 1.6g), Manganese content is 0.49 mg .
8. Tea, instant, sweetened with sodium saccharin, lemon-flavored, powder - Manganese
  30.37 mg of Manganese in 100g.
  Per serving, (typical serving) of 2 tsp (or 1.6g), Manganese content is 0.49 mg .
  Foods - Serving of 4 tbsp (1/4 cup) (or 14.4g), Manganese content is 4.37 mg .
9. Spices, saffron - Manganese
  28.408 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tbsp (or 2.1g), Manganese content is 0.6 mg .
  Foods - Serving of 1 tsp (or 0.7g), Manganese content is 0.2 mg .
10. Spices, cardamom - Manganese
  28 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tbsp, ground (or 5.8g), Manganese content is 1.62 mg .
  Foods - Serving of 1 tsp, ground (or 2g), Manganese content is 0.56 mg .
11. Cereals ready-to-eat, wheat germ, toasted, plain - Manganese
  19.956 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 cup (or 113g), Manganese content is 22.55 mg .
  Foods - Serving of 1 oz (or 28.35g), Manganese content is 5.66 mg .
12. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular - Manganese
  19.08 mg of Manganese in 100g.
  Per serving, (typical serving) of 1.67 tablespoon (or 14g), Manganese content is 2.67 mg .
13. Spices, cinnamon, ground - Manganese
  17.466 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tbsp (or 7.8g), Manganese content is 1.36 mg .
  Foods - Serving of 1 tsp (or 2.6g), Manganese content is 0.45 mg .
14. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran - Manganese
  17.38 mg of Manganese in 100g.
  Per serving, (typical serving) of .25 cup (1 NLEA serving) (or 16g), Manganese content is 2.78 mg .
15. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ - Manganese
  15.88 mg of Manganese in 100g.
  Per serving, (typical serving) of 1.667 tbsp (1 NLEA serving) (or 14g), Manganese content is 2.22 mg .
16. Spices, pumpkin pie spice - Manganese
  15.844 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tbsp (or 5.6g), Manganese content is 0.89 mg .
  Foods - Serving of 1 tsp (or 1.7g), Manganese content is 0.27 mg .
17. Rice bran, crude - Manganese
  14.21 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 cup (or 118g), Manganese content is 16.77 mg .
18. Wheat germ, crude - Manganese
  13.301 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 cup (or 115g), Manganese content is 15.3 mg .
19. Spices, pepper, black - Manganese
  12.753 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tbsp, ground (or 6.9g), Manganese content is 0.88 mg .
  Foods - Serving of 1 tsp, ground (or 2.3g), Manganese content is 0.29 mg .
  Foods - Serving of 1 tsp, whole (or 2.9g), Manganese content is 0.37 mg .
  Foods - Serving of 1 dash (or 0.1g), Manganese content is 0.01 mg .
20. Nuts, hazelnuts or filberts, blanched - Manganese
  12.65 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 oz (or 28.35g), Manganese content is 3.59 mg .
21. Wheat bran, crude - Manganese
  11.5 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 cup (or 58g), Manganese content is 6.67 mg .
22. Spearmint, dried - Manganese
  11.482 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tbsp (or 1.6g), Manganese content is 0.18 mg .
  Foods - Serving of 1 tsp (or 0.5g), Manganese content is 0.06 mg .
23. Spices, parsley, dried - Manganese
  9.81 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tsp (or 0.5g), Manganese content is 0.05 mg .
  Foods - Serving of 1 tbsp (or 1.6g), Manganese content is 0.16 mg .
24. Spices, basil, dried - Manganese
  9.8 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tsp, leaves (or 0.7g), Manganese content is 0.07 mg .
  Foods - Serving of 1 tbsp, leaves (or 2.1g), Manganese content is 0.21 mg .
  Foods - Serving of 1 tsp, ground (or 1.4g), Manganese content is 0.14 mg .
  Foods - Serving of 1 tbsp, ground (or 4.5g), Manganese content is 0.44 mg .
25. Teff, uncooked - Manganese
  9.24 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 cup (or 193g), Manganese content is 17.83 mg .
26. Nuts, pine nuts, dried - Manganese
  8.802 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 cup (or 135g), Manganese content is 11.88 mg .
  Foods - Serving of 1 oz (167 kernels) (or 28.35g), Manganese content is 2.5 mg .
  Foods - Serving of 10 nuts (or 1.7g), Manganese content is 0.15 mg .
27. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN BRAN BUDS - Manganese
  8.204 mg of Manganese in 100g.
  Per serving, (typical serving) of .333 cup (1 NLEA serving) (or 30g), Manganese content is 2.46 mg .
28. Spices, bay leaf - Manganese
  8.167 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tbsp, crumbled (or 1.8g), Manganese content is 0.15 mg .
  Foods - Serving of 1 tsp, crumbled (or 0.6g), Manganese content is 0.05 mg .
29. Spices, tarragon, dried - Manganese
  7.967 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tsp, leaves (or 0.6g), Manganese content is 0.05 mg .
  Foods - Serving of 1 tbsp, leaves (or 1.8g), Manganese content is 0.14 mg .
  Foods - Serving of 1 tsp, ground (or 1.6g), Manganese content is 0.13 mg .
  Foods - Serving of 1 tbsp, ground (or 4.8g), Manganese content is 0.38 mg .
30. Nuts, formulated, wheat-based, unflavored, with salt added - Manganese
  7.919 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 oz (or 28.35g), Manganese content is 2.25 mg .
31. Spices, thyme, dried - Manganese
  7.867 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tsp, leaves (or 1g), Manganese content is 0.08 mg .
  Foods - Serving of 1 tbsp, leaves (or 2.7g), Manganese content is 0.21 mg .
  Foods - Serving of 1 tsp, ground (or 1.4g), Manganese content is 0.11 mg .
  Foods - Serving of 1 tbsp, ground (or 4.3g), Manganese content is 0.34 mg .
32. Spices, turmeric, ground - Manganese
  7.833 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tbsp (or 6.8g), Manganese content is 0.53 mg .
  Foods - Serving of 1 tsp (or 2.2g), Manganese content is 0.17 mg .
33. Hazelnuts, beaked (Northern Plains Indians) - Manganese
  7.6 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 nut (or 0.4g), Manganese content is 0.03 mg .
  Foods - Serving of 1 oz (or 28.35g), Manganese content is 2.15 mg .
34. Spices, celery seed - Manganese
  7.567 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tbsp (or 6.5g), Manganese content is 0.49 mg .
  Foods - Serving of 1 tsp (or 2g), Manganese content is 0.15 mg .
35. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original - Manganese
  7.41 mg of Manganese in 100g.
  Per serving, (typical serving) of .5 cup (1 NLEA serving) (or 31g), Manganese content is 2.3 mg .
36. Nuts, formulated, wheat-based, all flavors except macadamia, without salt - Manganese
  6.949 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 oz (or 28.35g), Manganese content is 1.97 mg .
37. Spices, poultry seasoning - Manganese
  6.857 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tbsp (or 4.4g), Manganese content is 0.3 mg .
  Foods - Serving of 1 tsp (or 1.5g), Manganese content is 0.1 mg .
38. Mollusks, mussel, blue, cooked, moist heat - Manganese
  6.8 mg of Manganese in 100g.
  Per serving, (typical serving) of 3 oz (or 85g), Manganese content is 5.78 mg .
39. Spices, poppy seed - Manganese
  6.707 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tbsp (or 8.8g), Manganese content is 0.59 mg .
  Foods - Serving of 1 tsp (or 2.8g), Manganese content is 0.19 mg .
40. Fireweed, leaves, raw - Manganese
  6.704 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 cup, chopped (or 23g), Manganese content is 1.54 mg .
  Foods - Serving of 1 plant (or 22g), Manganese content is 1.47 mg .
41. Nuts, butternuts, dried - Manganese
  6.56 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 cup (or 120g), Manganese content is 7.87 mg .
  Foods - Serving of 1 oz (or 28.35g), Manganese content is 1.86 mg .
  Foods - Serving of 1 nutmeat (or 3g), Manganese content is 0.2 mg .
42. Spices, fennel seed - Manganese
  6.533 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tbsp, whole (or 5.8g), Manganese content is 0.38 mg .
  Foods - Serving of 1 tsp, whole (or 2g), Manganese content is 0.13 mg .
43. Spices, coriander leaf, dried - Manganese
  6.355 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tbsp (or 1.8g), Manganese content is 0.11 mg .
  Foods - Serving of 1 tsp (or 0.6g), Manganese content is 0.04 mg .
44. Snacks, rice cakes, brown rice, buckwheat - Manganese
  6.18 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 cake (or 9g), Manganese content is 0.56 mg .
  Foods - Serving of 2 cakes (or 18g), Manganese content is 1.11 mg .
45. Snacks, rice cakes, brown rice, buckwheat, unsalted - Manganese
  6.18 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 cake (or 9g), Manganese content is 0.56 mg .
  Foods - Serving of 2 cakes (or 18g), Manganese content is 1.11 mg .
46. Nuts, hazelnuts or filberts - Manganese
  6.175 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 cup, chopped (or 115g), Manganese content is 7.1 mg .
  Foods - Serving of 1 cup, ground (or 75g), Manganese content is 4.63 mg .
  Foods - Serving of 1 cup, whole (or 135g), Manganese content is 8.34 mg .
  Foods - Serving of 1 oz (21 whole kernels) (or 28.35g), Manganese content is 1.75 mg .
  Foods - Serving of 10 nuts (or 14g), Manganese content is 0.86 mg .
47. Spices, savory, ground - Manganese
  6.1 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 tbsp (or 4.4g), Manganese content is 0.27 mg .
  Foods - Serving of 1 tsp (or 1.4g), Manganese content is 0.09 mg .
48. Rye flour, dark - Manganese
  6.062 mg of Manganese in 100g.
  Per serving, (typical serving) of 1 cup (or 128g), Manganese content is 7.76 mg .
49. Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry - Manganese
  5.88 mg of Manganese in 100g.
  Per serving, (typical serving) of .25 cup (or 5g), Manganese content is 0.29 mg .
50. Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry - Manganese
  5.7 mg of Manganese in 100g.
  Per serving, (typical serving) of .5 cup (1 NLEA serving) (or 40g), Manganese content is 2.28 mg .




Manganese and Nutrition Facts - Top 198 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


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Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.