Manganese, Mn

Recommended Amounts

The Daily Value (DV) for Manganese, Mn is 2.3 mg daily.

Foods rich in Manganese, Mn

A bowl filled with nuts covered in powdered sugar

Nuts, macadamia nuts, raw

A pine tree filled with lots of green fruit

Nuts, pine nuts, raw

A white plate topped with nuts on top of a table

Nuts, hazelnuts or filberts, raw

A half eaten coconut and pieces of coconut on a blue background

Flour, coconut

An orange pumpkin sitting in the middle of a field

Seeds, pumpkin seeds (pepitas), raw

Flour, soy, defatted

A bag of coffee beans next to a pile of coffee beans

Chickpeas, (garbanzo beans, bengal gram), dry

Flour, whole wheat, unenriched

Oats, whole grain, steel cut

Flour, oat, whole grain

Oats, whole grain, rolled, old fashioned

A loaf of bread being sprinkled with flour

Flour, soy, full-fat

A bowl of nuts next to a bowl of walnuts

Nuts, walnuts, English, halves, raw

Flour, spelt, whole grain

Flour, chestnut

Seeds, sunflower seed kernels, dry roasted, with salt added

A plate of rice with meat and vegetables

Flour, rice, brown

Rice, brown, long grain, unenriched, raw

A large yellow sunflower with a brown center

Seeds, sunflower seed, kernel, raw

Flaxseed, ground

Flour, amaranth

A pile of pecans sitting on top of a table

Nuts, pecans, halves, raw

Bread, whole-wheat, commercially prepared

Sliced fog fruit with blueberry and almonds in round green ceramic bowl

Nuts, almonds, whole, raw

Almond butter, creamy

Flour, rye

Nuts, almonds, dry roasted, with salt added

Flour, quinoa

Nuts, cashew nuts, raw

Flour, almond

A person holding a bunch of coffee beans

Beans, cannellini, dry

A piece of bread, a bowl of peanut butter and a bowl of peanut butter

Peanut butter, creamy

Peanut butter, smooth style, with salt

Peanuts, raw

A jar of peanut butter sitting on top of a pile of peanuts

Sesame butter, creamy

A pile of red lentils sitting on top of a table

Lentils, dry

Flour, buckwheat

Blackeye pea, dry

Nuts, brazilnuts, raw

Buckwheat, whole grain

Flour, barley

Flour, sorghum

A plate of hummus, carrots, and pita bread

Hummus, commercial

A pile of pistachio nuts sitting on top of a table

Nuts, pistachio nuts, raw

Flour, rice, glutinous

Person holding black ceramic bowl with rice

Rice, white, long grain, unenriched, raw

Millet, whole grain

Kale, raw

Flour, rice, white, unenriched

Flour, wheat, all-purpose, enriched, unbleached

Pineapple, raw

Flour, semolina, fine

Flour, wheat, all-purpose, unenriched, unbleached

Flour, wheat, all-purpose, enriched, bleached

Cookies, oatmeal, soft, with raisins

Flour, bread, white, enriched, unbleached

Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed

Flour, potato

Flour, semolina, coarse and semi-coarse

Flour, pastry, unenriched, unbleached

Bread, white, commercially prepared

Flour, 00

Kale, frozen, cooked, boiled, drained, without salt

Figs, dried, uncooked

Raspberries, raw

Spinach, baby

Beans, great northern, canned, sodium added, drained and rinsed

Onion rings, breaded, par fried, frozen, prepared, heated in oven

Restaurant, Chinese, fried rice, without meat

Spinach, mature

Blueberries, raw

Mustard, prepared, yellow

Sweet potatoes, orange flesh, without skin, raw

Flour, cassava

Beans, navy, canned, sodium added, drained and rinsed

Beans, cannellini, canned, sodium added, drained and rinsed

Strawberries, raw

Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed

Restaurant, Latino, pupusas con frijoles (pupusas, bean)

Beans, snap, green, raw

Beans, black, canned, sodium added, drained and rinsed

Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed

Beans, pinto, canned, sodium added, drained and rinsed

Cabbage, red, raw

Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed

Strawberries, raw

Bananas, ripe and slightly ripe, raw

Cabbage, green, raw

Lettuce, romaine, green, raw

Blackeye pea, canned, sodium added, drained and rinsed

Cranberry juice, not fortified, from concentrate, shelf stable

Soy milk, unsweetened, plain, shelf stable

Broccoli, raw

Sausage, pork, chorizo, link or ground, cooked, pan-fried

Restaurant, Latino, tamale, pork

Mushroom, lion's mane

Lettuce, leaf, red, raw

Beans, snap, green, canned, regular pack, drained solids

Sausage, breakfast sausage, beef, pre-cooked, unprepared

Mushrooms, shiitake

Restaurant, Chinese, sweet and sour pork

Flour, corn, yellow, fine meal, enriched

Grape juice, purple, with added vitamin C, from concentrate, shelf stable

Potatoes, red, without skin, raw

Potatoes, gold, without skin, raw

Soy milk, sweetened, plain, refrigerated

Mushroom, beech

Lettuce, leaf, green, raw

Potatoes, russet, without skin, raw

Peppers, bell, orange, raw

Onions, yellow, raw

Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)

Carrots, frozen, unprepared

Peppers, bell, yellow, raw

Sauce, pasta, spaghetti/marinara, ready-to-serve

Peppers, bell, red, raw

Carrots, mature, raw

Lettuce, cos or romaine, raw

Oat milk, unsweetened, plain, refrigerated

Tomatoes, grape, raw

Onions, red, raw

Sauce, salsa, ready-to-serve

Peppers, bell, green, raw

Onions, white, raw

Mushroom, pioppini

Grapes, red, seedless, raw

Carrots, baby, raw

Mushroom, king oyster

Cucumber, with peel, raw

Grapes, green, seedless, raw

Lettuce, iceberg, raw

Celery, raw

Cherries, sweet, dark red, raw

Egg, yolk, raw, frozen, pasteurized

Tomatoes, canned, red, ripe, diced

Cheese, parmesan, grated

Cheese, pasteurized process cheese food or product, American, singles

Kiwifruit, green, raw

Grape juice, white, with added vitamin C, from concentrate, shelf stable

Mushroom, crimini

Mushroom, maitake

Tomato juice, with added ingredients, from concentrate, shelf stable

Almond milk, unsweetened, plain, refrigerated

Pickles, cucumber, dill or kosher dill

Mushrooms, white button

Mushroom, portabella

Nectarines, raw

Olives, green, Manzanilla, stuffed with pimiento

Melons, cantaloupe, raw

Almond milk, unsweetened, plain, shelf stable

Apples, gala, with skin, raw

Apples, honeycrisp, with skin, raw

Apples, gala, with skin, raw

Apples, honeycrisp, with skin, raw

Apples, granny smith, with skin, raw

Cheese, pasteurized process, American, vitamin D fortified

Cheese, parmesan, grated, refrigerated

Applesauce, unsweetened, with added vitamin C

Sausage, turkey, breakfast links, mild, raw

Cheese, mozzarella, low moisture, part-skim

Sausage, turkey, breakfast links, mild, raw

Yogurt, Greek, strawberry, nonfat

Sausage, Italian, pork, mild, cooked, pan-fried

Apples, fuji, with skin, raw

Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)

Pears, raw, bartlett

Frankfurter, beef, unheated

Apples, red delicious, with skin, raw

Cheese, provolone, sliced

Orange juice, no pulp, not fortified, from concentrate, refrigerated

Apples, red delicious, with skin, raw

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)

Oranges, raw, navels

Orange juice, no pulp, not fortified, not from concentrate, refrigerated

Apple juice, with added vitamin C, from concentrate, shelf stable

Cheese, swiss

Peaches, yellow, raw

Cheese, cheddar

Cheese, oaxaca, solid

Cheese, feta, whole milk, crumbled

Grapefruit juice, white, canned or bottled, unsweetened

Pork, cured, bacon, cooked, restaurant

Fish, tuna, light, canned in water, drained solids

Cheese, dry white, queso seco

Chicken, broilers or fryers, drumstick, meat only, cooked, braised

Cheese, dry white, queso seco

Cheese, American, restaurant

Cheese, cotija, solid

Turkey, ground, 93% lean/ 7% fat, raw

Grapefruit juice, red, not fortified, not from concentrate, refrigerated

Cheese, cottage, lowfat, 2% milkfat

Ham, sliced, restaurant

Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised

Cheese, monterey jack, solid

Fish, haddock, raw

Fish, pollock, raw

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

Yogurt, Greek, plain, nonfat

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

Yogurt, Greek, plain, whole milk

Chicken, ground, with additives, raw

Sugars, granulated

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

Beef, round, top round, boneless, choice, raw

Pork, loin, tenderloin, boneless, raw

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Beef, flank, steak, boneless, choice, raw

Yogurt, plain, whole milk

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D