Foods sorted by manganese content (g) divided by energy (kcal).
| Food |
manganese (mg)/energy (kcal) |
| Beans, snap, green, cooked, boiled, drained, without salt |
0.0081 |
| Wheat, KAMUT khorasan, uncooked |
0.0081 |
| Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) |
0.0080 |
| Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt |
0.0080 |
| Sauerkraut, canned, solids and liquids |
0.0079 |
| Rice, brown, long-grain, cooked |
0.0079 |
| Cabbage, red, raw |
0.0078 |
| Seeds, pumpkin and squash seed kernels, roasted, without salt |
0.0078 |
| Beets, cooked, boiled, drained |
0.0074 |
| Natto |
0.0072 |
| Tomatoes, sun-dried |
0.0072 |
| Asparagus, cooked, boiled, drained, with salt |
0.0070 |
| Mushrooms, shiitake, raw |
0.0068 |
| Bread, pita, whole-wheat |
0.0066 |
| Seaweed, spirulina, dried |
0.0066 |
| Nuts, pecans |
0.0065 |
| Mushrooms, brown, italian, or crimini, raw |
0.0065 |
| Celery, raw |
0.0064 |
| Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) |
0.0064 |
| Nuts, walnuts, black, dried |
0.0063 |
| Peas, green, cooked, boiled, drained, without salt |
0.0063 |
| Buckwheat flour, whole-groat |
0.0061 |
| Cranberries, raw |
0.0058 |
| Cauliflower, cooked, boiled, drained, without salt |
0.0057 |
| Lupins, mature seeds, cooked, boiled, without salt |
0.0057 |
