> ## Content Index > Fetch the complete content index at: https://www.foodconsumer.org/llms.txt > Use this file to discover other available public pages before exploring further. # Manganese rich foods - URL: https://www.foodconsumer.org/manganese_rich_foods/ - Published: 2007-03-02T16:59:00.000Z - Updated: 2026-09-13T14:53:10.000Z - Description: A USDA table ranks foods by manganese per common measure. Raw oat bran tops it at 5.292 mg a cup, ahead of whole-grain wheat flour at 4.559 mg, dry bulgur at 4.267 mg and canned pineapple at about 2.8 mg. - Author: Food Consumer - Tags: Nutrition, Manganese, #vivvo-import **NDB\_No Description Weight (g) Common Measure Content per Measure** **Manganese, Mn (mg) Content of Selected Foods per Common Measure, sorted by nutrient content** 20033 Oat bran, raw 94 1 cup 5.292 20080 Wheat flour, whole-grain 120 1 cup 4.559 20012 Bulgur, dry 140 1 cup 4.267 09268 Pineapple, canned, juice pack, solids and liquids 249 1 cup 2.791 09270 Pineapple, canned, heavy syrup pack, solids and liquids 254 1 cup 2.743 20005 Barley, pearled, raw 200 1 cup 2.644 12147 Nuts, pine nuts, dried 28.35 1 oz 2.495 20011 Buckwheat flour, whole-groat 120 1 cup 2.436 12179 Nuts, coconut meat, dried (desiccated), sweetened, shredded 93 1 cup 2.302 08001 Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 30 1/2 cup 2.223 20034 Oat bran, cooked 219 1 cup 2.111 20046 Rice, white, long-grain, parboiled, enriched, dry 185 1 cup 2.054 20044 Rice, white, long-grain, regular, raw, enriched 185 1 cup 2.013 08143 Cereals, WHEATENA, cooked with water 243 1 cup 1.997 20125 Spaghetti, whole-wheat, cooked 140 1 cup 1.931 11281 Okra, frozen, cooked, boiled, drained, without salt 184 1 cup 1.879 20037 Rice, brown, long-grain, cooked 195 1 cup 1.765 12120 Nuts, hazelnuts or filberts 28.35 1 oz 1.751 08060 Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 61 1 cup 1.734 16057 Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 164 1 cup 1.689 12167 Nuts, chestnuts, european, roasted 143 1 cup 1.687 11458 Spinach, cooked, boiled, drained, without salt 180 1 cup 1.683 09306 Raspberries, frozen, red, sweetened 250 1 cup 1.625 19062 Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds 146 1 cup 1.551 18283 Muffins, oat bran 57 1 muffin 1.499 11040 Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt 180 1 cup 1.463 16058 Chickpeas (garbanzo beans, bengal gram), mature seeds, canned 240 1 cup 1.450 09266 Pineapple, raw, all varieties 155 1 cup 1.437 08031 Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, original 51 1 cup 1.422 08084 Cereals ready-to-eat, wheat germ, toasted, plain 7.119 1 tbsp 1.421 16109 Soybeans, mature cooked, boiled, without salt 172 1 cup 1.417 11464 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 190 1 cup 1.362 08121 Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), without salt 234 1 cup 1.357 19061 Snacks, trail mix, tropical 140 1 cup 1.352 20028 Couscous, dry 173 1 cup 1.349 16051 Beans, white, mature seeds, canned 262 1 cup 1.349 11196 Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt 170 1 cup 1.345 19080 Candies, semisweet chocolate 168 1 cup 1.344 09136 Grape juice cocktail, frozen concentrate, undiluted, with added ascorbic acid 216 6-fl-oz can 1.333 11461 Spinach, canned, drained solids 214 1 cup 1.278 12142 Nuts, pecans 28.35 1 oz (20 halves) 1.276 09273 Pineapple juice, canned, unsweetened, without added ascorbic acid 250 1 cup 1.260 20082 Wheat flour, white, all-purpose, self-rising, enriched 125 1 cup 1.250 08261 Cereals ready-to-eat, GENERAL MILLS, RAISIN NUT BRAN 55 1 cup 1.241 11647 Sweet potato, canned, syrup pack, drained solids 196 1 cup 1.205 *USDA National Nutrient Database for Standard Reference, Release 21* *Originally published at http://www.nal.usda.gov/fnic/foodcomp/Data/SR21/nutrlist/sr21w315.pdf*