Top 35 Foods Highest in Manganese (Mn) Per 100 Calories (Nutrient Density)

Maximize Manganese (Mn) (mg) while staying in a calorie deficit: USDA foods ranked by Manganese (Mn) delivered per 100 kcal of energy. Mitochondrial superoxide dismutase (MnSOD) cofactor and cartilage proteoglycan builder.

USDA Leaderboard: Top 35 Foods Highest in Manganese (Mn) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Epazote, raw (3.1 mg per 100g).

Rank	USDA Food Item	Manganese (Mn) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Epazote, raw	3.1 mg	100%	9.68 mg	32 kcal · 0.33g P
#2	Fireweed, leaves, raw	6.7 mg	100%	6.51 mg	103 kcal · 4.71g P
#3	Lemon grass (citronella), raw	5.22 mg	100%	5.28 mg	99 kcal · 1.82g P
#4	Spices, pumpkin pie spice	15.8 mg	100%	4.63 mg	342 kcal · 5.76g P
#5	Rice bran, crude	14.2 mg	100%	4.5 mg	316 kcal · 13.3g P
#6	Mollusks, mussel, blue, raw	3.4 mg	100%	3.95 mg	86 kcal · 11.9g P
#7	Chrysanthemum leaves, raw	0.943 mg	41%	3.93 mg	24 kcal · 3.36g P
#8	Chrysanthemum, garland, raw	0.943 mg	41%	3.93 mg	24 kcal · 3.36g P
#9	Grapes, muscadine, raw	1.97 mg	85.8%	3.46 mg	57 kcal · 0.81g P
#10	Mango, dried, sweetened	10 mg	100%	3.13 mg	319 kcal · 2.45g P
#11	Seaweed, wakame, raw	1.4 mg	60.9%	3.11 mg	45 kcal · 3.03g P
#12	Grape leaves, raw	2.85 mg	100%	3.07 mg	93 kcal · 5.6g P
#13	Seaweed, laver, raw	0.988 mg	43%	2.82 mg	35 kcal · 5.81g P
#14	Spearmint, fresh	1.12 mg	48.6%	2.54 mg	44 kcal · 3.29g P
#15	Oat bran, cooked	0.964 mg	41.9%	2.41 mg	40 kcal · 3.21g P
#16	Oat bran, raw	5.63 mg	100%	2.29 mg	246 kcal · 17.3g P
#17	Nuts, hazelnuts or filberts, blanched	12.7 mg	100%	2.01 mg	629 kcal · 13.7g P
#18	Spices, celery seed	7.57 mg	100%	1.93 mg	392 kcal · 18.1g P
#19	Chicory greens, raw	0.429 mg	18.7%	1.87 mg	23 kcal · 1.7g P
#20	Mustard spinach, (tendergreen), raw	0.407 mg	17.7%	1.85 mg	22 kcal · 2.2g P
#21	Winged bean leaves, raw	1.37 mg	59.4%	1.85 mg	74 kcal · 5.85g P
#22	Lambsquarters, raw	0.782 mg	34%	1.82 mg	43 kcal · 4.2g P
#23	Pokeberry shoots, (poke), raw	0.418 mg	18.2%	1.82 mg	23 kcal · 2.6g P
#24	Broccoli raab, raw	0.395 mg	17.2%	1.8 mg	22 kcal · 3.17g P
#25	Cowpeas, leafy tips, raw	0.509 mg	22.1%	1.76 mg	29 kcal · 4.1g P
#26	Cress, garden, raw	0.553 mg	24%	1.73 mg	32 kcal · 2.6g P
#27	Cornsalad, raw	0.359 mg	15.6%	1.71 mg	21 kcal · 2g P
#28	Taro leaves, raw	0.714 mg	31%	1.7 mg	42 kcal · 4.98g P
#29	Borage, raw	0.349 mg	15.2%	1.66 mg	21 kcal · 1.8g P
#30	Pineapple, raw, extra sweet variety	0.818 mg	35.6%	1.6 mg	51 kcal · 0.53g P
#31	Dock, raw	0.349 mg	15.2%	1.59 mg	22 kcal · 2g P
#32	Kale, frozen, unprepared	0.443 mg	19.3%	1.58 mg	28 kcal · 2.66g P
#33	Broccoli raab, cooked	0.38 mg	16.5%	1.52 mg	25 kcal · 3.83g P
#34	Blackberries, raw	0.646 mg	28.1%	1.5 mg	43 kcal · 1.39g P
#35	Turnip greens, raw	0.466 mg	20.3%	1.46 mg	32 kcal · 1.5g P

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