Top 120 Foods High in Manganese

Plant Foods
mg in 100 g
rice bran14.21
wheat bran raw11.5
pine nuts dried8.802
celery seeds7.567
poppy seed6.833
hazelnuts6.175
savory6.1
oat bran5.63
pecan nuts4.5
chocolate for baking4.167
macadamia nuts4.131
cocoa 100%3.837
walnuts3.414
pumpkin seeds3.021
spelt2.983
coconut meat dried2.745
almonds dry roasted2.62
sesame paste2.54
flax seeds2.482
sesame seeds2.46
almonds raw2.285
bread whole-wheat2.135
sunflower seeds dried1.95
peanuts1.934
spirulina dried1.9
wheat sprouted1.858
tomatoes sun-dried1.846
beans white raw1.796
thyme raw1.719
garlic1.672
cashews oil roasted1.668
cashews raw1.655
watermelon seeds1.614
nuts mix oil roasted1.547
molasses1.53
coconut meat raw1.5
tofu fried1.495
sesame butter1.456
chives freeze dried1.35
pistachio nuts roasted salt added1.275
dill weed fresh1.264
brazil nuts1.223
pistachio nuts raw1.2
chestnuts dried1.183
peppermint raw1.176
rosemary fresh0.96
oatmeal0.94
spinach boiled0.935
pineapple0.927
coconut milk raw0.916
rice brown cooked0.905
spinach raw0.897
cashews dry roasted0.826
kale raw0.774
raspberries0.67
blackberries0.646
beans white cooked0.636
cress raw0.553
peas boiled0.525
figs dried0.51
 
Animal Foods
mg in 100 g
mussels1
oysters1
clams1
lamb liver braised0.52
chicken liver cooked0.359
beef liver braised0.356
beef liver fried0.356
pork liver raw0.344
pork liver braised0.3
turkey liver simmered0.273
duck liver0.258
veal liver braised0.255
chicken breast baked0.231
chicken giblets simmered0.199
fish fingers breaded0.185
sardines in oil0.108
parmesan0.085
salami pork0.07
calamari0.07
squid fried0.07
anchovies0.07
lobster cooked in moist heat0.061
egg yolk raw0.055
caviar0.05
crab cooked in moist heat0.04
herring cooked in dry heat0.04
eggs raw0.038
veal meat lean cooked0.038
veal meat cooked0.036
shrimps boiled0.034
lamb shoulder lean braised0.032
sturgeon cooked in dry heat0.03
pork shoulder lean roasted0.026
eggs hard-boiled0.026
bacon raw0.022
pork shoulder lean and fat roasted0.022
bacon pan-fried0.022
salmon cooked in dry heat0.021
turkey roasted0.021
salami turkey0.02
swordfish cooked in dry heat0.02
mackerel cooked in dry heat0.02
tuna cooked in dry heat0.02
cod cooked in dry heat0.02
chicken meat stewed0.019
trout cooked in dry heat0.019
salmon smoked0.017
beef shoulder grilled0.017
pork chops lean braised0.016
turkey breast roasted0.015
tuna canned in oil0.015
lamb leg braised in oil0.015
pork tenderloin lean roasted0.013
pork chops lean pan-fried0.012
pork tenderloin lean broiled0.012
beef meat lean broiled0.011
cheese edam0.011
beef meat lean roasted0.01
whey dried0.009
pork chops lean broiled0.009

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