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Foods high in Manganese, Mn

Top food sources of Manganese, Mn ranked from USDA FoodData Central — per 100 g and per serving.

Showing top 50 foods

Per 100 g: mg

  1. 1

    Beverages, UNILEVER

    269,1 mg/ 100 g69,97 mg (26 g serving)11700% DV
  2. 2

    Beverages, tea

    133 mg/ 100 g0,93 mg (1 g serving)5783% DV
  3. 3

    Beverages, tea

    133 mg/ 100 g0,93 mg (1 g serving)5783% DV
  4. 4

    Beverages, nutritional shake mix

    125 mg/ 100 g12,5 mg (10 g serving)5435% DV
  5. 5

    Toddler drink, MEAD JOHNSON

    124 mg/ 100 g8,93 mg (7 g serving)5391% DV
  6. 6

    Infant Formula, MEAD JOHNSON

    77 mg/ 100 g6,7 mg (9 g serving)3348% DV
  7. 7

    Spices, cloves, ground

    60,13 mg/ 100 g1,26 mg (2 g serving)2614% DV
  8. 8

    Infant formula, GERBER

    55 mg/ 100 g5,17 mg (9 g serving)2391% DV
  9. 9

    Infant formula, ABBOTT NUTRITION

    51,5 mg/ 100 g15,71 mg (31 g serving)2239% DV
  10. 10

    Spices, ginger, ground

    33,3 mg/ 100 g0,6 mg (2 g serving)1448% DV
  11. 11

    Jujube, Chinese, dried

    31,07 mg/ 100 g1351% DV
  12. 12

    Beverages, tea

    30,67 mg/ 100 g0,43 mg (1 g serving)1333% DV
  13. 13

    Beverages, tea

    30,37 mg/ 100 g0,49 mg (2 g serving)1320% DV
  14. 14

    Beverages, tea

    30,37 mg/ 100 g0,49 mg (2 g serving)1320% DV
  15. 15

    Spices, saffron

    28,41 mg/ 100 g0,2 mg (1 g serving)1235% DV
  16. 16

    Spices, cardamom

    28 mg/ 100 g0,56 mg (2 g serving)1217% DV
  17. 17

    Cereals ready-to-eat, wheat germ

    19,96 mg/ 100 g5,66 mg (28 g serving)868% DV
  18. 18

    Spices, turmeric, ground

    19,8 mg/ 100 g0,59 mg (3 g serving)861% DV
  19. 19

    Cereals ready-to-eat, SUN COUNTRY

    19,08 mg/ 100 g2,67 mg (14 g serving)830% DV
  20. 20

    Spices, cinnamon, ground

    17,47 mg/ 100 g0,45 mg (3 g serving)759% DV
  21. 21

    Cereals ready-to-eat, SUN COUNTRY

    17,38 mg/ 100 g2,78 mg (16 g serving)756% DV
  22. 22

    Cereals ready-to-eat, SUN COUNTRY

    15,88 mg/ 100 g2,22 mg (14 g serving)690% DV
  23. 23

    Spices, pumpkin pie spice

    15,84 mg/ 100 g0,27 mg (2 g serving)689% DV
  24. 24

    Beverages, chocolate drink

    14,77 mg/ 100 g35 mg (237 g serving)642% DV
  25. 25

    Rice bran, crude

    14,21 mg/ 100 g16,77 mg (118 g serving)618% DV
  26. 26

    Wheat germ, crude

    13,3 mg/ 100 g15,3 mg (115 g serving)578% DV
  27. 27

    Spices, pepper

    12,75 mg/ 100 g0,29 mg (2 g serving)554% DV
  28. 28

    Nuts, hazelnuts or filberts

    12,65 mg/ 100 g3,59 mg (28 g serving)550% DV
  29. 29

    Wheat bran, crude

    11,5 mg/ 100 g6,67 mg (58 g serving)500% DV
  30. 30

    Spearmint, dried

    11,48 mg/ 100 g0,06 mg (1 g serving)499% DV
  31. 31

    Mango, dried

    10 mg/ 100 g435% DV
  32. 32

    Spices, parsley, dried

    9,81 mg/ 100 g0,05 mg (1 g serving)427% DV
  33. 33

    Spices, basil, dried

    9,8 mg/ 100 g0,07 mg (1 g serving)426% DV
  34. 34

    Teff, uncooked

    9,24 mg/ 100 g17,83 mg (193 g serving)402% DV
  35. 35

    Nuts, pine nuts, dried

    8,8 mg/ 100 g11,88 mg (135 g serving)383% DV
  36. 36

    Spices, curry powder

    8,3 mg/ 100 g0,17 mg (2 g serving)361% DV
  37. 37

    Spices, bay leaf

    8,17 mg/ 100 g0,05 mg (1 g serving)355% DV
  38. 38

    Spices, tarragon, dried

    7,97 mg/ 100 g0,05 mg (1 g serving)346% DV
  39. 39

    Nuts, formulated

    7,92 mg/ 100 g2,25 mg (28 g serving)344% DV
  40. 40

    Spices, thyme, dried

    7,87 mg/ 100 g0,08 mg (1 g serving)342% DV
  41. 41

    Nuts, macadamia nuts, raw

    7,72 mg/ 100 g10,34 mg (134 g serving)335% DV
  42. 42

    Hazelnuts, beaked (Northern Plains Indians)

    7,6 mg/ 100 g0,03 mg (0 g serving)330% DV
  43. 43

    Seeds, hemp seed

    7,6 mg/ 100 g2,28 mg (30 g serving)330% DV
  44. 44

    Spices, celery seed

    7,57 mg/ 100 g0,15 mg (2 g serving)329% DV
  45. 45

    Nuts, formulated

    6,95 mg/ 100 g1,97 mg (28 g serving)302% DV
  46. 46

    Spices, poultry seasoning

    6,86 mg/ 100 g0,1 mg (2 g serving)298% DV
  47. 47

    Mollusks, mussel, cooked

    6,8 mg/ 100 g5,78 mg (85 g serving)296% DV
  48. 48

    Spices, poppy seed

    6,71 mg/ 100 g0,19 mg (3 g serving)292% DV
  49. 49

    Fireweed, leaves, raw

    6,7 mg/ 100 g1,54 mg (23 g serving)291% DV
  50. 50

    Nuts, butternuts, dried

    6,56 mg/ 100 g7,87 mg (120 g serving)285% DV

Why Manganese, Mn matters

Manganese, Mn is an essential mineral. It appears naturally in a range of whole foods and is catalogued by USDA FoodData Central with per-100 g values for thousands of ingredients. The ranked list above surfaces the highest-density food sources in the USDA dataset.

Daily intake reference

Adult Daily Value (DV)2.3 mg per day

Best for these diets

The highest-ranking Manganese, Mn foods fit naturally into these dietary patterns:

Explore other nutrients

Browse top food sources for other vitamins and minerals:

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