Top 35 Foods Highest in Manganese (Mn) (USDA Per 100g Ranking)

Ranked across 2,500 verified whole USDA foods by Manganese (Mn) (mg per 100g) with % Daily Value, calorie density, and macro ratios. Mitochondrial superoxide dismutase (MnSOD) cofactor and cartilage proteoglycan builder.

USDA Leaderboard: Top 35 Foods Highest in Manganese (Mn) (USDA Per 100g Ranking)

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: Spices, pumpkin pie spice (15.8 mg per 100g).

Rank	USDA Food Item	Manganese (Mn) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Spices, pumpkin pie spice	15.8 mg	100%	4.63 mg	342 kcal · 5.76g P
#2	Rice bran, crude	14.2 mg	100%	4.5 mg	316 kcal · 13.3g P
#3	Nuts, hazelnuts or filberts, blanched	12.7 mg	100%	2.01 mg	629 kcal · 13.7g P
#4	Mango, dried, sweetened	10 mg	100%	3.13 mg	319 kcal · 2.45g P
#5	Spices, celery seed	7.57 mg	100%	1.93 mg	392 kcal · 18.1g P
#6	Fireweed, leaves, raw	6.7 mg	100%	6.51 mg	103 kcal · 4.71g P
#7	Nuts, hazelnuts or filberts	6.17 mg	100%	0.983 mg	628 kcal · 14.9g P
#8	Oat bran, raw	5.63 mg	100%	2.29 mg	246 kcal · 17.3g P
#9	Lemon grass (citronella), raw	5.22 mg	100%	5.28 mg	99 kcal · 1.82g P
#10	Nuts, pecans	4.5 mg	100%	0.651 mg	691 kcal · 9.17g P
#11	Triticale flour, whole-grain	4.18 mg	100%	1.24 mg	338 kcal · 13.2g P
#12	Nuts, walnuts, black, dried	3.9 mg	100%	0.629 mg	619 kcal · 24.1g P
#13	Soy meal, defatted, raw	3.8 mg	100%	1.13 mg	337 kcal · 49.2g P
#14	Tofu, dried-frozen (koyadofu)	3.69 mg	100%	0.773 mg	477 kcal · 52.5g P
#15	Crackers, matzo, whole-wheat	3.5 mg	100%	0.997 mg	351 kcal · 13.1g P
#16	Mollusks, mussel, blue, raw	3.4 mg	100%	3.95 mg	86 kcal · 11.9g P
#17	Epazote, raw	3.1 mg	100%	9.68 mg	32 kcal · 0.33g P
#18	Grape leaves, raw	2.85 mg	100%	3.07 mg	93 kcal · 5.6g P
#19	Spaghetti, spinach, dry	2.65 mg	100%	0.711 mg	372 kcal · 13.3g P
#20	Peanuts, spanish, raw	2.64 mg	100%	0.463 mg	570 kcal · 26.1g P
#21	Lupins, mature seeds, raw	2.38 mg	100%	0.642 mg	371 kcal · 36.2g P
#22	Rolls, hamburger or hot dog, whole wheat	2.31 mg	100%	0.859 mg	269 kcal · 12.4g P
#23	Rolls, dinner, whole-wheat	2.3 mg	99.9%	0.864 mg	266 kcal · 8.7g P
#24	Crackers, whole-wheat, reduced fat	2.29 mg	99.3%	0.549 mg	416 kcal · 11.3g P
#25	Soy flour, full-fat, raw	2.27 mg	98.9%	0.524 mg	434 kcal · 37.8g P
#26	Crackers, whole-wheat, low salt	2.25 mg	97.7%	0.507 mg	443 kcal · 8.8g P
#27	Bread, multi-grain, toasted (includes whole-grain)	2.2 mg	95.7%	0.764 mg	288 kcal · 14.5g P
#28	Nuts, almonds	2.18 mg	94.7%	0.376 mg	579 kcal · 21.1g P
#29	Bread, whole-wheat, commercially prepared	2.17 mg	94.5%	0.863 mg	252 kcal · 12.4g P
#30	Crackers, whole-wheat	2.15 mg	93.6%	0.504 mg	427 kcal · 10.6g P
#31	Snacks, shrimp cracker	2.14 mg	93%	0.502 mg	426 kcal · 7.14g P
#32	Crackers, wheat, reduced fat	2.13 mg	92.5%	0.479 mg	444 kcal · 9.34g P
#33	Soy flour, full-fat, roasted	2.08 mg	90.3%	0.473 mg	439 kcal · 38.1g P
#34	Seeds, sunflower seed butter, without salt	2.07 mg	90.1%	0.336 mg	617 kcal · 17.3g P
#35	Buckwheat flour, whole-groat	2.03 mg	88.3%	0.606 mg	335 kcal · 12.6g P

Related Nutrient & Macro Rankings