Foods high in Manganese
Daily Value: 2.3 mg. Ranked by a typical serving, with familiar, well-measured foods first. Include specialty foods
- Mango, dried, sweetened
2.5 g Protein10 mg Manganese42 mg Vitamin C
10 mg435% DV · per 100 g - Mussel, blue, cooked, moist heat
20 g Protein20 mcg Vitamin B125.8 mg Manganese
5.8 mg251% DV · per 3 oz - Macadamia nuts, raw
2.2 g Protein3.2 mg Manganese0.33 mg Thiamin (B1)
3.2 mg138% DV · per 1 oz - Pineapple, raw, traditional varieties
0.91 g Protein2.6 mg Manganese28 mg Vitamin C
2.6 mg114% DV · per 1 cup, chunks - Sweet potato, canned, mashed
5 g Protein1,109 mcg Vitamin A (RAE)2.5 mg Manganese
2.5 mg110% DV · per 1 cup - Tempeh
34 g Protein0.93 mg Copper2.2 mg Manganese
2.2 mg94% DV · per 1 cup - Lima beans, immature seeds, cooked, boiled, drained, with salt
12 g Protein2.1 mg Manganese0.52 mg Copper
2.1 mg93% DV · per 1 cup - Hemp seed, hulled
8.8 g Protein2.1 mg Manganese0.45 mg Copper
2.1 mg93% DV · per 1 oz - Spaghetti, spinach, cooked
6.4 g Protein2.1 mg Manganese31 mcg Selenium
2.1 mg92% DV · per 1 cup - Wheat, sprouted
8.1 g Protein2 mg Manganese46 mcg Selenium
2 mg87% DV · per 1 cup - Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids
12 g Protein2 mg Manganese1.1 mg Vitamin B6
2 mg85% DV · per 1 cup - Blackberries, frozen, unsweetened
1.8 g Protein1.8 mg Manganese7.6 g Fiber
1.8 mg80% DV · per 1 cup, unthawed - Bread, 100% whole wheat
13 g Protein1.8 mg Manganese26 mcg Selenium
1.8 mg80% DV · per 100 g - Spinach, cooked, boiled, drained, with salt
5.3 g Protein888 mcg Vitamin K943 mcg Vitamin A (RAE)
1.7 mg73% DV · per 1 cup - Raspberries, frozen, red, sweetened
1.8 g Protein1.6 mg Manganese41 mg Vitamin C
1.6 mg71% DV · per 1 cup, thawed - Baked beans, canned, with beef
17 g Protein0.8 mg Copper1.6 mg Manganese
1.6 mg69% DV · per 1 cup - Bagels, multigrain
8 g Protein1.4 mg Manganese22 mcg Selenium
1.4 mg63% DV · per 1 piece bagel - Garlic, raw
5.6 g Protein1.4 mg Manganese1 mg Vitamin B6
1.4 mg62% DV · per 1 standard serving · from USDA’s older entry - White beans, mature seeds, canned
19 g Protein0.61 mg Copper1.3 mg Manganese
1.3 mg59% DV · per 1 cup - Tofu, hard, prepared with nigari
15 g Protein1.3 mg Manganese0.4 mg Copper
1.3 mg56% DV · per 0.25 block - Pumpkin and squash seed kernels, roasted, without salt
8.5 g Protein1.3 mg Manganese0.36 mg Copper
1.3 mg55% DV · per 1 oz - Edamame, frozen, unprepared
13 g Protein358 mcg Folate (DFE)1.2 mg Manganese
1.2 mg52% DV · per 1 cup - Quinoa, cooked
8.1 g Protein1.2 mg Manganese0.36 mg Copper
1.2 mg51% DV · per 1 cup - Collards, frozen, chopped, cooked, boiled, drained, with salt
5 g Protein1,059 mcg Vitamin K978 mcg Vitamin A (RAE)
1.1 mg49% DV · per 1 cup, chopped - Pecans, dry roasted, with salt added
2.7 g Protein1.1 mg Manganese0.33 mg Copper
1.1 mg48% DV · per 1 oz - Great northern beans, mature seeds, canned
19 g Protein212 mcg Folate (DFE)0.42 mg Copper
1.1 mg46% DV · per 1 cup - Oyster, Pacific, cooked, moist heat
16 g Protein24 mcg Vitamin B1228 mg Zinc
1 mg45% DV · per 3 oz - Beets, canned, regular pack, solids and liquids
1.8 g Protein1 mg Manganese71 mcg Folate (DFE)
1 mg44% DV · per 1 cup - Pasta, fresh-refrigerated, spinach, as purchased
14 g Protein335 mcg Folate (DFE)0.78 mg Thiamin (B1)
1 mg43% DV · per 4.5 oz - Navy beans, mature seeds, canned
20 g Protein0.54 mg Copper13 g Fiber
0.98 mg43% DV · per 1 cup - Lentils, mature seeds, cooked, boiled, with salt
18 g Protein358 mcg Folate (DFE)16 g Fiber
0.98 mg43% DV · per 1 cup - Trout, cooked, dry heat
23 g Protein6.4 mcg Vitamin B120.93 mg Manganese
0.93 mg40% DV · per 3 oz - Small white beans, mature seeds, cooked, boiled, with salt
16 g Protein19 g Fiber245 mcg Folate (DFE)
0.91 mg40% DV · per 1 cup - Peas and carrots, canned, regular pack, solids and liquids
5.5 g Protein737 mcg Vitamin A (RAE)0.91 mg Manganese
0.91 mg40% DV · per 1 cup - Okra, frozen, unprepared
1.7 g Protein49 mcg Vitamin K0.87 mg Manganese
0.87 mg38% DV · per 100 g - Clam, cooked, moist heat
22 g Protein84 mcg Vitamin B1254 mcg Selenium
0.85 mg37% DV · per 3 oz - Kidney beans, red, mature seeds, cooked, boiled, with salt
15 g Protein230 mcg Folate (DFE)0.43 mg Copper
0.84 mg37% DV · per 1 cup - Walnuts, English, halves, raw
4.1 g Protein0.34 mg Copper0.84 mg Manganese
0.84 mg37% DV · per 1 oz - Peas, green, cooked, boiled, drained, with salt
8.6 g Protein0.84 mg Manganese0.41 mg Thiamin (B1)
0.84 mg37% DV · per 1 cup - Beet greens, raw
1.6 g Protein292 mcg Vitamin K152 mcg Folate (DFE)
0.82 mg36% DV · per 100 g