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Manganese Rich Ethnic Foods


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We have sorted our complete nutrition and vitamin database, based on amount of Manganese in Ethnic Foods. Click on a food item or beverage below to give a full nutrition breakdown, for example Piki bread, made from blue cornmeal (Hopi). In this food example the amount of Manganese per 100g, is 1.82 mg. Each item listed at the bottom of the page can be scaled for different amounts, from the list of Ethnic Foods high in Manganese.

Highest Manganese Content per 100g

The Manganese content ranges from 7.6 mg for Hazelnuts, beaked (Northern Plains Indians) through to 0.13 mg for Whale, beluga, meat, dried (Alaska Native) in 100g. The difference between the highest and lowest values gives a range of 7.47 mg of Manganese per 100g.The range of calories for these foods is from 628 kcal through to 327 kcal.

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

For a complete list we also have a list of foods with a high Manganese content

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 Hazelnuts, beaked (Northern Plains Indians) contains 7.6 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 Manganese nutritional content.

For Hazelnuts, beaked (Northern Plains Indians), which contains the highest amount of Manganese in 100 g, the amount of Manganese in a typical serving of 1 nut (or 0.4 g) is 0.03 mg.

The food with the highest Manganese content per typical serving is Rose Hips, wild (Northern Plains Indians) which contains 1.3 mg in 1 cup (or 127 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 Ethnic Foods High in Manganese per 100g

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1. Hazelnuts, beaked (Northern Plains Indians) - Manganese
  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 nutritional 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).
2. Piki bread, made from blue cornmeal (Hopi) - Manganese
  1.82 mg of Manganese per 100g.
  For this serving the amount of Calories is 390 kcal per 100g(20 %DV cals).
  A typical serving of 1 piece (or 28g), Manganese nutritional content is 0.51 mg .  Calories per serving are 109.2 kcal (5 %DV cals).
  Other food servings - 1 piece (or 19g), Manganese content is 0.35 mg .  Calories per serving are 74.1 kcal (4 %DV cals).
3. Lambsquarters, steamed (Northern Plains Indians) - Manganese
  1.56 mg of Manganese per 100g.
  For this serving the amount of Calories is 48 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 65g), Manganese nutritional content is 1.01 mg .  Calories per serving are 31.2 kcal (2 %DV cals).
4. Lambsquarters, raw (Northern Plains Indians) - Manganese
  1.49 mg of Manganese per 100g.
  For this serving the amount of Calories is 47 kcal per 100g(2 %DV cals).
  A typical serving of 1 leaf (or 0.9g), Manganese nutritional content is 0.01 mg .  Calories per serving are 0.42 kcal (0 %DV cals).
5. Rose Hips, wild (Northern Plains Indians) - Manganese
  1.02 mg of Manganese per 100g.
  For this serving the amount of Calories is 162 kcal per 100g(8 %DV cals).
  A typical serving of 1 cup (or 127g), Manganese nutritional content is 1.3 mg .  Calories per serving are 205.74 kcal (10 %DV cals).
6. Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B - Manganese
  0.937 mg of Manganese per 100g.
  For this serving the amount of Calories is 361 kcal per 100g(18 %DV cals).
  A typical serving of 1 oz (or 28.35g), Manganese nutritional content is 0.27 mg .  Calories per serving are 102.34 kcal (5 %DV cals).
7. Corn, dried, yellow (Northern Plains Indians) - Manganese
  0.9 mg of Manganese per 100g.
  For this serving the amount of Calories is 419 kcal per 100g(21 %DV cals).
  A typical serving of 1 oz (or 28.35g), Manganese nutritional content is 0.26 mg .  Calories per serving are 118.79 kcal (6 %DV cals).
8. Stinging Nettles, blanched (Northern Plains Indians) - Manganese
  0.779 mg of Manganese per 100g.
  For this serving the amount of Calories is 42 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 89g), Manganese nutritional content is 0.69 mg .  Calories per serving are 37.38 kcal (2 %DV cals).
9. Cattail, Narrow Leaf Shoots (Northern Plains Indians) - Manganese
  0.76 mg of Manganese per 100g.
  For this serving the amount of Calories is 25 kcal per 100g(1 %DV cals).
  A typical serving of 1 shoot (or 19g), Manganese nutritional content is 0.14 mg .  Calories per serving are 4.75 kcal (0 %DV cals).
10. Tortilla, blue corn, Sakwavikaviki (Hopi) - Manganese
  0.604 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 piece (or 57g), Manganese nutritional content is 0.34 mg .  Calories per serving are 157.32 kcal (8 %DV cals).
11. Plains Pricklypear, raw (Northern Plains Indians) - Manganese
  0.583 mg of Manganese per 100g.
  For this serving the amount of Calories is 42 kcal per 100g(2 %DV cals).
  A typical serving of 1 pad peeled (or 19g), Manganese nutritional content is 0.11 mg .  Calories per serving are 7.98 kcal (0 %DV cals).
  Other food servings - 1 pad (or 61g), Manganese content is 0.36 mg .  Calories per serving are 25.62 kcal (1 %DV cals).
12. Chokecherries, raw, pitted (Northern Plains Indians) - Manganese
  0.417 mg of Manganese per 100g.
  For this serving the amount of Calories is 162 kcal per 100g(8 %DV cals).
  A typical serving of 1 cup (or 154g), Manganese nutritional content is 0.64 mg .  Calories per serving are 249.48 kcal (12 %DV cals).
13. Raspberries, wild (Northern Plains Indians) - Manganese
  0.368 mg of Manganese per 100g.
  For this serving the amount of Calories is 62 kcal per 100g(3 %DV cals).
  A typical serving of 1 cup (or 130g), Manganese nutritional content is 0.48 mg .  Calories per serving are 80.6 kcal (4 %DV cals).
14. Bread, kneel down (Navajo) - Manganese
  0.303 mg of Manganese per 100g.
  For this serving the amount of Calories is 195 kcal per 100g(10 %DV cals).
  A typical serving of 1 oz (or 28.35g), Manganese nutritional content is 0.09 mg .  Calories per serving are 55.28 kcal (3 %DV cals).
15. Frybread, made with lard (Navajo) - Manganese
  0.297 mg of Manganese per 100g.
  For this serving the amount of Calories is 330 kcal per 100g(17 %DV cals).
  A typical serving of 1 piece (or 152g), Manganese nutritional content is 0.45 mg .  Calories per serving are 501.6 kcal (25 %DV cals).
16. Blackberries, wild, raw (Alaska Native) - Manganese
  0.287 mg of Manganese per 100g.
  For this serving the amount of Calories is 52 kcal per 100g(3 %DV cals).
  A typical serving of 1 cup (or 157g), Manganese nutritional content is 0.45 mg .  Calories per serving are 81.64 kcal (4 %DV cals).
17. Tortilla, includes plain and from mutton sandwich (Navajo) - Manganese
  0.268 mg of Manganese per 100g.
  For this serving the amount of Calories is 237 kcal per 100g(12 %DV cals).
  A typical serving of 1 serving (or 197g), Manganese nutritional content is 0.53 mg .  Calories per serving are 466.89 kcal (23 %DV cals).
18. Prairie Turnips, raw (Northern Plains Indians) - Manganese
  0.266 mg of Manganese per 100g.
  For this serving the amount of Calories is 156 kcal per 100g(8 %DV cals).
  A typical serving of 1 bulb peeled (or 12.6g), Manganese nutritional content is 0.03 mg .  Calories per serving are 19.66 kcal (1 %DV cals).
19. Prairie Turnips, boiled (Northern Plains Indians) - Manganese
  0.209 mg of Manganese per 100g.
  For this serving the amount of Calories is 129 kcal per 100g(6 %DV cals).
  A typical serving of 1 bulb (or 14g), Manganese nutritional content is 0.03 mg .  Calories per serving are 18.06 kcal (1 %DV cals).
20. Tamales (Navajo) - Manganese
  0.174 mg of Manganese per 100g.
  For this serving the amount of Calories is 153 kcal per 100g(8 %DV cals).
  A typical serving of 1 piece (or 186g), Manganese nutritional content is 0.32 mg .  Calories per serving are 284.58 kcal (14 %DV cals).
21. Tamales, masa and pork filling (Hopi) - Manganese
  0.16 mg of Manganese per 100g.
  For this serving the amount of Calories is 168 kcal per 100g(8 %DV cals).
  A typical serving of 4 oz (or 113g), Manganese nutritional content is 0.18 mg .  Calories per serving are 189.84 kcal (9 %DV cals).
22. Whale, beluga, meat, dried (Alaska Native) - Manganese
  0.13 mg of Manganese per 100g.
  For this serving the amount of Calories is 327 kcal per 100g(16 %DV cals).
  A typical serving of 1 strip (or 45g), Manganese nutritional content is 0.06 mg .  Calories per serving are 147.15 kcal (7 %DV cals).

Manganese in foods - by food category

Baby Foods    Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy and Egg Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups, Sauces, and Gravies    Spices and Herbs
Sweets    Vegetables




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