Highest Manganese in Grains

Grains tend to have lower manganese density compared to foods overall, but top sources in this category still provide meaningful amounts.

All foods Fruits Grains Legumes Nuts & Seeds Vegetables
#1 14.2 mg
Rice bran, crude
Full nutrient profile
#2 13.3 mg
Wheat germ, crude
Full nutrient profile
#3 11.5 mg
Wheat bran, crude
Full nutrient profile
# Food mg / 100g
4 Teff, uncooked
9.2
5 Chia seeds, dry, raw
7.6
6 Rye flour, dark
6.1
7 Oat bran, raw
5.6
8 Oats (Includes foods for USDA's Food Distribution Program)
4.9
9 Wheat, soft red winter
4.4
10 Einkorn, grain, dry, raw
4.2
11 Triticale flour, whole-grain
4.2
12 Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)
4.1
13 Wheat, hard red spring
4.1
14 Oat flour, partially debranned
4.0
15 Rice flour, brown
4.0
16 Wheat, hard red winter
4.0
17 Rice, black, unenriched, raw
3.9
18 Macaroni, vegetable, enriched, dry
3.8
19 Wheat, hard white
3.8
20 Sorghum bran, white, unenriched, dry, raw
3.8
21 Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program)
3.7
22 Flour, whole wheat, unenriched
3.6
23 Oats, whole grain, steel cut
3.4
24 Wheat, soft white
3.4
25 Wheat flour, whole-grain, soft wheat
3.4
26 Amaranth grain, uncooked
3.3
27 Khorasan, grain, dry, raw
3.3
28 Flour, oat, whole grain
3.3
29 Oats, whole grain, rolled, old fashioned
3.2
30 Triticale
3.2
31 Bulgur, dry
3.0
32 Wheat, durum
3.0
33 Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)
3.0
34 Spelt, uncooked
3.0
35 Rice, brown, parboiled, dry, UNCLE BEN'S
3.0
36 Flour, spelt, whole grain
2.9
37 Teff, cooked
2.9
38 Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)
2.9
39 Flour, rice, brown
2.8
40 Wheat, KAMUT khorasan, uncooked
2.7
41 Rice, brown, long grain, unenriched, raw
2.7
42 Spaghetti, spinach, dry
2.6
43 Bulgur, dry, raw
2.6
44 Rice, red, unenriched, dry, raw
2.6
45 Farro, pearled, dry, raw
2.6
46 Rye grain
2.6
47 Rye flour, medium
2.4
48 Flour, amaranth
2.3
49 Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry
2.2
50 Flour, rye
2.1
Manganese in foodsHighest Manganese FoodsHighest Manganese FruitsHighest Manganese LegumesHighest Manganese Nuts-and-seedsHighest Manganese Vegetables
Manganese in foods Per 100g · USDA FoodData Central