Foods high in Manganese, Mn

Every food and ingredient below is ranked by measured Manganese, Mn content per 100 g, drawn live from 399 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in Manganese, Mn

Ranked by Manganese, Mn per 100g, across Foundation Foods and FNDDS ingredients.

#	Food or ingredient	Source	Per 100g (MG)
1	Nuts, macadamia nuts, raw	Foundation Food	11.3
2	Nuts, pine nuts, raw	Foundation Food	10.2
3	Chia seeds, dry, raw	Foundation Food	7.56
4	Nuts, hazelnuts or filberts, raw	Foundation Food	6.06
5	Flour, coconut	Foundation Food	5.29
6	Einkorn, grain, dry, raw	Foundation Food	4.2
7	Seeds, pumpkin seeds (pepitas), raw	Foundation Food	4.12
8	Rice, black, unenriched, raw	Foundation Food	3.91
9	Flour, soy, defatted	Foundation Food	3.81
10	Sorghum bran, white, unenriched, dry, raw	Foundation Food	3.81
11	Chickpeas, (garbanzo beans, bengal gram), dry	Foundation Food	3.58
12	Flour, whole wheat, unenriched	Foundation Food	3.56
13	Oats, whole grain, steel cut	Foundation Food	3.41
14	Flour, oat, whole grain	Foundation Food	3.26
15	Khorasan, grain, dry, raw	Foundation Food	3.26
16	Oats, whole grain, rolled, old fashioned	Foundation Food	3.23
17	Flour, soy, full-fat	Foundation Food	3.16
18	Nuts, walnuts, English, halves, raw	Foundation Food	3
19	Flour, spelt, whole grain	Foundation Food	2.94
20	Flour, chestnut	Foundation Food	2.9
21	Seeds, sunflower seed kernels, dry roasted, with salt added	Foundation Food	2.89
22	Flour, rice, brown	Foundation Food	2.84
23	Pasta, dry, whole grain, spaghetti	Foundation Food	2.74
24	Rice, brown, long grain, unenriched, raw	Foundation Food	2.7
25	Bulgur, dry, raw	Foundation Food	2.64

Lowest in Manganese, Mn

For contrast — the 10 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (MG)
390	Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D	Foundation Food	0.001
391	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Foundation Food	0.001
392	Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw	Foundation Food	0.002
393	Bison, ground, raw	Foundation Food	0.002
394	Beef, top sirloin steak, raw	Foundation Food	0.002
395	Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw	Foundation Food	0.002
396	Yogurt, plain, whole milk	Foundation Food	0.002
397	Beef, flank, steak, boneless, choice, raw	Foundation Food	0.002
398	Chicken, breast, meat and skin, raw	Foundation Food	0.002
399	Fish, catfish, farm raised, raw	Foundation Food	0.002

More on Manganese, Mn

What Manganese, Mn is, how it is measured, and where these values come from.

Manganese, Mn nutrient reference →

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.