Foods high in manganese (per serving)

100 whole foods ranked by manganese per common serving, from USDA FoodData Central. Teff, cooked leads with 7.21 mg per 1 cup (313% of the Daily Value), followed by Mollusks, mussel (5.78 mg) and Blueberries, wild (4.02 mg).

Manganese is a cofactor for enzymes involved in metabolism, bone formation and antioxidant defence. The Daily Value is 2.3 mg. Whole grains, nuts, legumes, leafy vegetables and tea are the main sources.

Top 10 at a glance

Top 10 foods highest in manganese

Teff, cooked1 cup (252 g) · 255 kcal7.21 mg313% DV
Mollusks, mussel (blue, cooked, moist heat)3 oz (85 g) · 146 kcal5.78 mg251% DV
Blueberries, wild (frozen)1 cup, frozen (140 g) · 80 kcal4.02 mg175% DV
Nuts, hazelnuts or filberts (blanched)1 oz (28 g) · 178 kcal3.59 mg156% DV
Nuts, macadamia nuts (raw)1 oz (10-12 kernels) (28 g) · 204 kcal3.2 mg139% DV
Cereals, oats (regular and quick, not fortified, dry)1 cup (81 g) · 307 kcal2.94 mg128% DV
Nuts, pine nuts (dried)1 oz (167 kernels) (28 g) · 191 kcal2.91 mg126% DV
Pineapple, raw (traditional varieties)1 cup, chunks (165 g) · 74 kcal2.63 mg114% DV
Garlic, raw1 cup (136 g) · 203 kcal2.27 mg99% DV
Tempeh1 cup (166 g) · 319 kcal2.16 mg94% DV

All 100 foods ranked

Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 2.3 mg.

#	Food	Group	Serving	Manganese (mg)	% Daily Value	Per 100 g	kcal
1	Teff, cooked	Grains	1 cup (252 g)	7.21	313%	2.86	255
2	Mollusks, mussel (blue, cooked, moist heat)	Fish and seafood	3 oz (85 g)	5.78	251%	6.8	146
3	Blueberries, wild (frozen)	Fruits	1 cup, frozen (140 g)	4.02	175%	2.87	80
4	Nuts, hazelnuts or filberts (blanched)	Nuts and seeds	1 oz (28 g)	3.59	156%	12.65	178
5	Nuts, macadamia nuts (raw)	Nuts and seeds	1 oz (10-12 kernels) (28 g)	3.2	139%	11.3	204
6	Cereals, oats (regular and quick, not fortified, dry)	Grains	1 cup (81 g)	2.94	128%	3.63	307
7	Nuts, pine nuts (dried)	Nuts and seeds	1 oz (167 kernels) (28 g)	2.91	126%	10.25	191
8	Pineapple, raw (traditional varieties)	Fruits	1 cup, chunks (165 g)	2.63	114%	1.59	74
9	Garlic, raw	Vegetables	1 cup (136 g)	2.27	99%	1.67	203
10	Tempeh	Legumes	1 cup (166 g)	2.16	94%	1.3	319
11	Seeds, hemp seed (hulled)	Nuts and seeds	1 oz (28 g)	2.15	94%	7.6	157
12	Seeds, chia seeds (dried)	Nuts and seeds	1 oz (28 g)	2.14	93%	7.56	138
13	Rice, brown (medium-grain, cooked)	Grains	1 cup (195 g)	2.14	93%	1.1	218
14	Lima beans, immature seeds (cooked, boiled, drained, without salt)	Vegetables	1 cup (170 g)	2.13	92%	1.25	209
15	Spelt, cooked	Grains	1 cup (194 g)	2.12	92%	1.09	246
16	Spaghetti, spinach (cooked)	Grains	1 cup (140 g)	2.11	92%	1.5	182
17	Nuts, formulated (wheat-based, all flavors except macadamia, without salt)	Nuts and seeds	1 oz (28 g)	1.97	86%	6.95	183
18	Chickpeas (garbanzo beans, bengal gram) (mature seeds, canned, solids and liquids, low sodium)	Legumes	1 cup (240 g)	1.96	85%	0.82	211
19	Blackberries, frozen (unsweetened)	Fruits	1 cup, unthawed (151 g)	1.85	80%	1.22	97
20	Edamame, frozen (prepared)	Vegetables	1 cup (155 g)	1.82	79%	1.17	188
21	Wheat, KAMUT khorasan (cooked)	Grains	1 cup (172 g)	1.77	77%	1.03	227
22	Spinach, cooked (boiled, drained, without salt)	Vegetables	1 cup (180 g)	1.68	73%	0.94	41
23	Pasta, whole-wheat (cooked)	Grains	1 cup spaghetti not packed (117 g)	1.55	67%	1.32	174
24	Tofu, raw (firm, prepared with calcium sulfate)	Legumes	0.5 cup (126 g)	1.49	65%	1.18	181
25	Soybeans, mature cooked (boiled, without salt)	Legumes	1 cup (172 g)	1.42	62%	0.82	296
26	Beans, white (mature seeds, canned)	Legumes	1 cup (262 g)	1.35	59%	0.52	299
27	Beans, adzuki (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (230 g)	1.32	57%	0.57	294
28	Seeds, pumpkin and squash seed kernels (roasted, without salt)	Nuts and seeds	1 oz (28 g)	1.27	55%	4.49	163
29	Sweet potato, frozen (unprepared)	Vegetables	1 cup, cubes (176 g)	1.17	51%	0.67	169
30	Quinoa, cooked	Grains	1 cup (185 g)	1.17	51%	0.63	222
31	Nuts, pecans (dry roasted, without salt added)	Nuts and seeds	1 oz (28 g)	1.11	48%	3.93	201
32	Bulgur, cooked	Grains	1 cup (182 g)	1.11	48%	0.61	151
33	Nuts, walnuts (black, dried)	Nuts and seeds	1 oz (28 g)	1.1	48%	3.9	175
34	Eppaw, raw	Vegetables	1 cup (100 g)	1.09	48%	1.09	150
35	Beans, great northern (mature seeds, canned, low sodium)	Legumes	1 cup (262 g)	1.07	46%	0.41	299
36	Mollusks, oyster (Pacific, cooked, moist heat)	Fish and seafood	3 oz (85 g)	1.04	45%	1.22	139
37	Beans, navy (mature seeds, canned)	Legumes	1 cup (262 g)	0.98	43%	0.38	296
38	Lentils, mature seeds (cooked, boiled, without salt)	Legumes	1 cup (198 g)	0.98	42%	0.49	230
39	Lima beans, large (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (188 g)	0.97	42%	0.52	216
40	Collards, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (190 g)	0.97	42%	0.51	63
41	Fish, bass (freshwater, mixed species, cooked, dry heat)	Fish and seafood	3 oz (85 g)	0.97	42%	1.14	124
42	Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari))	Legumes	1 cup (1/2" cubes) (248 g)	0.96	42%	0.39	151
43	New Zealand spinach, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (180 g)	0.95	41%	0.53	22
44	Fish, trout (mixed species, cooked, dry heat)	Fish and seafood	3 oz (85 g)	0.93	40%	1.09	162
45	Beans, pink (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (169 g)	0.93	40%	0.55	252
46	Beans, small white (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (179 g)	0.91	40%	0.51	254
47	Soybeans, green (cooked, boiled, drained, without salt)	Vegetables	1 cup (180 g)	0.9	39%	0.5	254
48	Pigeonpeas, immature seeds (raw)	Vegetables	1 cup (154 g)	0.88	38%	0.57	209
49	Raspberries, frozen (red, unsweetened)	Fruits	1 cup, unthawed (140 g)	0.85	37%	0.61	78
50	Mollusks, clam (mixed species, cooked, moist heat)	Fish and seafood	3 oz (85 g)	0.85	37%	1	126
51	Pigeon peas (red gram), mature seeds (cooked, boiled, without salt)	Legumes	1 cup (168 g)	0.84	37%	0.5	203
52	Peas, green (cooked, boiled, drained, without salt)	Vegetables	1 cup (160 g)	0.84	36%	0.53	134
53	Cowpeas, common (blackeyes (crowder, southern), mature seeds, cooked, boiled, without salt)	Legumes	1 cup (171 g)	0.81	35%	0.47	198
54	Okra, raw	Vegetables	1 cup (100 g)	0.79	34%	0.79	33
55	Tofu, firm (prepared with calcium sulfate and magnesium chloride (nigari))	Legumes	0.5 cup (126 g)	0.79	34%	0.62	98
56	Peas, split (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (196 g)	0.78	34%	0.4	231
57	Fish, perch (mixed species, cooked, dry heat)	Fish and seafood	3 oz (85 g)	0.77	33%	0.9	99
58	Peanuts, spanish (raw)	Legumes	1 oz (28 g)	0.75	32%	2.64	162
59	Seeds, sunflower seed kernels (dried)	Nuts and seeds	1 oz (28 g)	0.75	32%	2.63	166
60	Mungo beans, mature seeds (cooked, boiled, without salt)	Legumes	1 cup (180 g)	0.74	32%	0.41	189
61	Beet greens, cooked (boiled, drained, without salt)	Vegetables	1 cup (1" pieces) (144 g)	0.74	32%	0.51	39
62	Broadbeans (fava beans), mature seeds (canned)	Legumes	1 cup (256 g)	0.74	32%	0.29	182
63	Seeds, sesame seeds (whole, roasted and toasted)	Nuts and seeds	1 oz (28 g)	0.71	31%	2.5	160
64	Seeds, flaxseed	Nuts and seeds	1 oz (28 g)	0.68	30%	2.4	151
65	Buckwheat groats, roasted (cooked)	Grains	1 cup (168 g)	0.68	29%	0.4	155
66	Grapes, american type (slip skin) (raw)	Fruits	1 cup (92 g)	0.66	29%	0.72	62
67	Strawberries, frozen (unsweetened)	Fruits	1 cup, thawed (221 g)	0.64	28%	0.29	77
68	Kale, cooked (boiled, drained, without salt)	Vegetables	1 cup (118 g)	0.64	28%	0.54	42
69	Blueberries, raw	Fruits	1 cup (148 g)	0.63	27%	0.42	84
70	Peanut spread, reduced sugar	Legumes	2 tbsp (31 g)	0.61	27%	1.98	202
71	Mung beans, mature seeds (cooked, boiled, without salt)	Legumes	1 cup (202 g)	0.6	26%	0.3	212
72	Persimmons, japanese (raw)	Fruits	1 fruit (2-1/2" dia) (168 g)	0.6	26%	0.35	118
73	Peanut butter with omega-3, creamy	Legumes	2 tbsp (32 g)	0.59	26%	1.85	195
74	Potatoes, microwaved (cooked in skin, flesh and skin, without salt)	Vegetables	1 potato (2-3/4" dia by 4-3/4" long) (202 g)	0.59	26%	0.29	212
75	Chard, swiss (cooked, boiled, drained, without salt)	Vegetables	1 cup, chopped (175 g)	0.58	25%	0.33	35
76	Escarole, cooked (boiled, drained, no salt added)	Vegetables	1 cup (150 g)	0.58	25%	0.39	22
77	Peanut butter, chunk style (without salt)	Legumes	2 tbsp (32 g)	0.58	25%	1.8	188
78	Peanuts, virginia (oil-roasted, without salt)	Legumes	1 oz (28 g)	0.57	25%	2.01	164
79	Peanuts, valencia (raw)	Legumes	1 oz (28 g)	0.56	24%	1.98	162
80	Peanut butter, smooth style (without salt)	Legumes	2 tbsp (32 g)	0.53	23%	1.67	191
81	Peas, mature seeds (sprouted, raw)	Vegetables	1 cup (120 g)	0.53	23%	0.44	149
82	Peanuts, all types (oil-roasted, without salt)	Legumes	1 oz shelled (32 nuts) (28 g)	0.52	23%	1.84	170
83	Squash, summer (zucchini, includes skin, frozen, cooked, boiled, drained, without salt)	Vegetables	1 cup (223 g)	0.51	22%	0.23	38
84	Cress, garden (cooked, boiled, drained, without salt)	Vegetables	1 cup (135 g)	0.5	22%	0.37	31
85	Okara	Legumes	1 cup (122 g)	0.49	21%	0.4	93
86	Turnip greens, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (144 g)	0.48	21%	0.34	29
87	Millet, cooked	Grains	1 cup (174 g)	0.47	21%	0.27	207
88	Wild rice, cooked	Grains	1 cup (164 g)	0.46	20%	0.28	166
89	Artichokes, (globe or french) (frozen, cooked, boiled, drained, without salt)	Vegetables	1 cup (168 g)	0.46	20%	0.27	76
90	Peas, edible-podded (frozen, cooked, boiled, drained, without salt)	Vegetables	1 cup (160 g)	0.45	20%	0.28	83
91	Noodles, japanese (somen, cooked)	Grains	1 cup (176 g)	0.44	19%	0.25	231
92	Peanut Butter, smooth	Legumes	2 tbsp (32 g)	0.44	19%	1.36	188
93	Leeks, (bulb and lower leaf-portion) (raw)	Vegetables	1 cup (89 g)	0.43	19%	0.48	54
94	Squash, winter (butternut, frozen, cooked, boiled, without salt)	Vegetables	1 cup, mashed (240 g)	0.41	18%	0.17	94
95	Barley, pearled (cooked)	Grains	1 cup (157 g)	0.41	18%	0.26	193
96	Gourd, dishcloth (towelgourd) (cooked, boiled, drained, without salt)	Vegetables	1 cup (1" pieces) (178 g)	0.4	17%	0.22	100
97	Bamboo shoots, raw	Vegetables	1 cup (1/2" slices) (151 g)	0.4	17%	0.26	41
98	Lentils, sprouted (raw)	Vegetables	1 cup (77 g)	0.39	17%	0.51	82
99	Spinach souffle	Vegetables	1 cup (136 g)	0.37	16%	0.27	234
100	Purslane, cooked (boiled, drained, without salt)	Vegetables	1 cup (115 g)	0.35	15%	0.31	21

Manganese by food group

The best manganese sources within each group.

Fruits (50)

Blueberries, wild (frozen) · 4.02 mg per 1 cup, frozen
Pineapple, raw (traditional varieties) · 2.63 mg per 1 cup, chunks
Blackberries, frozen (unsweetened) · 1.85 mg per 1 cup, unthawed
Raspberries, frozen (red, unsweetened) · 0.85 mg per 1 cup, unthawed
Grapes, american type (slip skin) (raw) · 0.66 mg per 1 cup
Strawberries, frozen (unsweetened) · 0.64 mg per 1 cup, thawed

Vegetables (50)

Garlic, raw · 2.27 mg per 1 cup
Lima beans, immature seeds (cooked, boiled, drained, without salt) · 2.13 mg per 1 cup
Edamame, frozen (prepared) · 1.82 mg per 1 cup
Spinach, cooked (boiled, drained, without salt) · 1.68 mg per 1 cup
Sweet potato, frozen (unprepared) · 1.17 mg per 1 cup, cubes
Eppaw, raw · 1.09 mg per 1 cup

Legumes (33)

Tempeh · 2.16 mg per 1 cup
Chickpeas (garbanzo beans, bengal gram) (mature seeds, canned, solids and liquids, low sodium) · 1.96 mg per 1 cup
Tofu, raw (firm, prepared with calcium sulfate) · 1.49 mg per 0.5 cup
Soybeans, mature cooked (boiled, without salt) · 1.42 mg per 1 cup
Beans, white (mature seeds, canned) · 1.35 mg per 1 cup
Beans, adzuki (mature seeds, cooked, boiled, without salt) · 1.32 mg per 1 cup

Nuts and seeds (12)

Nuts, hazelnuts or filberts (blanched) · 3.59 mg per 1 oz
Nuts, macadamia nuts (raw) · 3.2 mg per 1 oz (10-12 kernels)
Nuts, pine nuts (dried) · 2.91 mg per 1 oz (167 kernels)
Seeds, hemp seed (hulled) · 2.15 mg per 1 oz
Seeds, chia seeds (dried) · 2.14 mg per 1 oz
Nuts, formulated (wheat-based, all flavors except macadamia, without salt) · 1.97 mg per 1 oz

Grains (17)

Teff, cooked · 7.21 mg per 1 cup
Cereals, oats (regular and quick, not fortified, dry) · 2.94 mg per 1 cup
Rice, brown (medium-grain, cooked) · 2.14 mg per 1 cup
Spelt, cooked · 2.12 mg per 1 cup
Spaghetti, spinach (cooked) · 2.11 mg per 1 cup
Wheat, KAMUT khorasan (cooked) · 1.77 mg per 1 cup

Fish and seafood (14)

Mollusks, mussel (blue, cooked, moist heat) · 5.78 mg per 3 oz
Mollusks, oyster (Pacific, cooked, moist heat) · 1.04 mg per 3 oz
Fish, bass (freshwater, mixed species, cooked, dry heat) · 0.97 mg per 3 oz
Fish, trout (mixed species, cooked, dry heat) · 0.93 mg per 3 oz
Mollusks, clam (mixed species, cooked, moist heat) · 0.85 mg per 3 oz
Fish, perch (mixed species, cooked, dry heat) · 0.77 mg per 3 oz

Meat and poultry (43)

Beef, variety meats and by-products (liver, cooked, pan-fried) · 0.3 mg per 3 oz
Turkey, all classes (liver, cooked, simmered) · 0.28 mg per 3 oz
Chicken patty, frozen (cooked) · 0.22 mg per 3 oz
Beef, plate steak (boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled) · 0.18 mg per 3 oz
Beef, rib eye steak (boneless, lip off, separable lean only, trimmed to 0" fat, select, cooked, grilled) · 0.08 mg per 3 oz
Beef, rib eye roast (boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted) · 0.08 mg per 3 oz

Dairy and eggs (16)

Cheese, goat (hard type) · 0.07 mg per 1 oz
Yogurt, Greek (strawberry, nonfat) · 0.05 mg per 1 container (5.3 oz)
Cheese, mexican (queso chihuahua) · 0.02 mg per 1 oz
Cheese, parmesan (grated) · 0.02 mg per 1 oz
Egg, whole (cooked, omelet) · 0.01 mg per 1 large
Yogurt, plain (skim milk) · 0.01 mg per 1 cup (8 fl oz)

How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for manganese is left out rather than counted as zero. Full methodology.

Frequently asked questions

Which food is highest in manganese?

Among whole foods in the USDA database, Teff, cooked has the most manganese per serving: 7.21 mg per 1 cup (313% of the Daily Value). Per 100 g it contains 2.86 mg.

Which fruit has the most manganese?

Blueberries, wild (frozen), with 4.02 mg per 1 cup, frozen (175% of the Daily Value). See the full list of fruits high in manganese below.

Which vegetable has the most manganese?

Garlic, raw, with 2.27 mg per 1 cup (99% of the Daily Value). See the full list of vegetables high in manganese below.

How much manganese do I need per day?

The FDA Daily Value used on Nutrition Facts labels is 2.3 mg of manganese for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.

What counts as a food high in manganese?

FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 88 of the 100 foods on this list reach 20% DV per serving.

Related rankings

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.