Foods Highest in Manganese

Quick answer

In our data the foods with the highest manganese per 100 g are Wheatgerm (13.5 mg), Macadamia nuts (11.3 mg), Pine nuts (10.2 mg). This ranks the 688 foods that have a manganese value out of 790 relevant foods; dried foods and spices are listed separately because they are concentrated. Values come unchanged from USDA FoodData Central, UK CoFID and the Canadian Nutrient File.

Top foods by category

• Fruits: Loganberries (0.9 mg), 81 foods with a value
• Vegetables: Fireweed (6.7 mg), 191 foods with a value
• Nuts & Seeds: Macadamia nuts (11.3 mg), 35 foods with a value
• Legumes: Peanuts, dry-roasted (1.79 mg), 37 foods with a value
• Grains: Wheatgerm (13.5 mg), 40 foods with a value
• Meat & Poultry: Lamb Liver (0.52 mg), 108 foods with a value
• Fish & Seafood: Mussels (6.8 mg), 98 foods with a value
• Dairy & Eggs: Goat Cheese (0.252 mg), 75 foods with a value
• Traditional foods: Willow (2.9 mg), 20 foods with a value
• Other: Peas, raw (UK record) (0.4 mg), 3 foods with a value

Full ranking: 688 foods by manganese per 100 g

Dried foods and spices (ranked separately)

Coverage and limitations

• 688 of 790 relevant foods have a manganese value; 102 are not ranked because the source has none.
• All amounts are per 100 g of the food as described by the source record, in mg. Preparation is shown for every row and is never merged: the same food cooked differently is a separate record.
• Ranks are positions in this dataset only. Food composition varies by variety, season and processing.
• We do not show recommended intakes or health claims on this page. It is general information and not medical advice. Read more in About our data.

Questions about manganese in foods

Which food has the most manganese in this dataset?

Wheatgerm has the highest manganese value in our ranking: 13.5 mg per 100 g (UK CoFID record 11-907#2829). This is the highest among the 688 foods with a value, not a statement about every food in existence.

What do the numbers mean?

Each value is the amount of manganese in mg per 100 g of the food as described by the source record, for the preparation shown on that row. The unit is mg.

How complete is the data for manganese?

688 of the 790 relevant foods in our data have a manganese value (87%). 102 have no usable value and are not ranked; a missing value is never treated as zero.

Why are dried foods and spices listed separately?

Dried foods, powders and spices are measured in a concentrated form, so they would outrank fresh foods per 100 g. We rank 95 such foods separately (the highest is Spices, cloves at 60.1 mg).

Where do the values come from?

One source record is used per food, in a fixed order: USDA FoodData Central (Foundation Foods, then SR Legacy), then UK CoFID, then the Canadian Nutrient File. Values are never averaged. In this ranking: USDA SR Legacy (475 foods), USDA Foundation (86 foods), UK CoFID (82 foods), Canadian CNF (45 foods).

Tools for this nutrient

• Calculate how much of a food provides a nutrient amount
• Explore food combinations for nutrient targets