Foods Highest in Manganese

Top 50 Australian foods ranked by manganese content per 100g, sourced from the AFCD.

MineralsUnit: mg per 100g

#	Food	Group	mg/100g
1	Abalone, green lip, aquacultured, raw	Fish and seafood products and dishes	33.5
2	Protein powder, hemp seed based	Special dietary foods	19.0
3	Abalone, green lip, wild, raw	Fish and seafood products and dishes	18.0
4	Wheat germ	Cereals and cereal products	16.0
5	Flour, hemp	Seed and nut products and dishes	13.0
6	Breakfast cereal, wheat bran, pellets, added vitamins & minerals (Kellogg's All Bran)	Cereals and cereal products	11.5
7	Oil, coconut	Fats and oils	11.0
8	Seed, hemp, dried	Seed and nut products and dishes	8.2
9	Nut, pine, raw, unsalted	Seed and nut products and dishes	6.9
10	Breakfast cereal, whole wheat, biscuit, bran, added vitamins & minerals (Sanitarium Weet-Bix Hi-Bran)	Cereals and cereal products	6.4
11	Oat bran, unprocessed, uncooked	Cereals and cereal products	5.6
12	Breakfast cereal, wheat bran, flakes, added vitamins & minerals (Kellogg's Bran Flakes)	Cereals and cereal products	5.5
13	Breakfast cereal, wheat bran, flakes, sultanas, added vitamins & minerals (Kellogg's Sultana Bran)	Cereals and cereal products	5.3
14	Nut, pecan, raw, unsalted	Seed and nut products and dishes	5.1
15	Meat alternative, mycoprotein/fungus base, cooked	Dairy & meat substitutes	5.1
16	Cocoa powder	Non-alcoholic beverages	4.8
17	Rice, brown, uncooked	Cereals and cereal products	4.7
18	Pasta, wholemeal wheat flour, dry	Cereals and cereal products	4.6
19	Seed, chia, dried	Seed and nut products and dishes	4.3
20	Seed, pumpkin, hulled & dried	Seed and nut products and dishes	4.2
21	Nut, macadamia, raw, unsalted	Seed and nut products and dishes	4.1
22	Biscuit, savoury, from wholemeal wheat flour, crispbread	Cereal based products and dishes	4.1
23	Muesli, toasted, added dried fruit & nuts, unfortified	Cereals and cereal products	3.9
24	Breakfast cereal, whole wheat, biscuit, added vitamins & minerals (Sanitarium Weet Bix)	Cereals and cereal products	3.9
25	Spelt, uncooked	Cereals and cereal products	3.7
26	Meat alternative, mycoprotein/fungus base, commercial, as purchased	Dairy & meat substitutes	3.7
27	Flour, spelt	Cereals and cereal products	3.7
28	Meat alternative, mycoprotein/fungus base, schnitzels/fish alternative/patty/sausages, as purchased	Dairy & meat substitutes	3.7
29	Breakfast cereal, whole wheat, flakes, dried fruit & nuts, added vitamins & minerals (Uncle Toby's Fibre Plus)	Cereals and cereal products	3.6
30	Biscuit, savoury, from wholemeal wheat flour & rye flour, crispbread, puffed	Cereal based products and dishes	3.5
31	Trout, ocean, aquacultured, fillet, without skin, baked, no added fat	Fish and seafood products and dishes	3.5
32	Muesli, untoasted or natural style, added dried fruit, unfortified	Cereals and cereal products	3.5
33	Biscuit, savoury, rice cake, from brown rice, plain	Cereal based products and dishes	3.5
34	Nut, hazelnut, raw, unsalted	Seed and nut products and dishes	3.5
35	Seaweed, nori, dried	Vegetable products and dishes	3.5
36	Flour, wheat, wholemeal, plain	Cereals and cereal products	3.3
37	Breakfast cereal, whole wheat, flakes, added vitamins & minerals (Weeties style)	Cereals and cereal products	3.2
38	Nut, walnut, raw, unsalted	Seed and nut products and dishes	3.2
39	Flour, rice	Cereals and cereal products	3.1
40	Seed, linseed or flaxseed	Seed and nut products and dishes	3.1
41	Trout, ocean, aquacultured, fillet, without skin, steamed, no added fat	Fish and seafood products and dishes	3.0
42	Nut, almond, with skin, raw, unsalted	Seed and nut products and dishes	3.0
43	Nut, almond meal	Seed and nut products and dishes	3.0
44	Flour, wheat, wholemeal, self-raising	Cereals and cereal products	2.9
45	Salmon, Atlantic, fillet, steamed, no added fat	Fish and seafood products and dishes	2.9
46	Salmon, Atlantic, fillet, grilled, no added fat	Fish and seafood products and dishes	2.7
47	Muesli, granola, non-oat based, toasted, added nuts & seeds, unfortified	Cereals and cereal products	2.6
48	Trout, ocean, aquacultured, fillet, without skin, raw	Fish and seafood products and dishes	2.6
49	Bean, soya (soy), dried	Legume and pulse products and dishes	2.5
50	Biscuit, savoury, seed based	Cereal based products and dishes	2.5

Top Foods by Nutrient

Highest in Calcium Highest in Iron Highest in Protein Highest in Vitamin C Highest in Fibre Highest in Potassium Highest in Zinc Highest in Magnesium Highest in Sodium Highest in Folate Highest in Cholesterol Highest in Sugar

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where manganese value is zero or not measured.