8 Foods With More Manganese Than Oatmeal

Eight foods contain more manganese per 100 grams than oatmeal, which has 0.60 mg of manganese, representing 26% of the Daily Value of 2.3 mg. The highest manganese content is found in pecans at 4.50 mg, followed closely by macadamia nuts at 4.10 mg and garlic at 1.67 mg.

This list highlights foods that surpass oatmeal in manganese content, ranked per 100 grams. Manganese is an essential mineral important for various bodily functions.

Foods With More Manganese Than Oatmeal

The following table ranks foods based on their manganese content per 100 grams.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Manganese (per 100 g)	% Daily Value	% More Than oatmeal
1	Pecan	4.50 mg	196%	650%
2	Macadamia	4.10 mg	178%	583%
3	Garlic	1.67 mg	73%	178%
4	Coconut	1.50 mg	65%	150%
5	Brown Rice	0.97 mg	42%	62%
6	Pineapple	0.93 mg	40%	55%
7	Raspberry	0.67 mg	29%	12%
8	Blackberry	0.65 mg	28%	8%

For reference, oatmeal has 0.60 mg of manganese per 100 g, about 26% of the Daily Value (2.3 mg).

Track Your Manganese Intake

Knowing which foods are richest in manganese only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your manganese intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Manganese values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram manganese content is higher than that of oatmeal (0.60 mg), and ranked highest first. Percent Daily Value uses the US reference intake of 2.3 mg. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What food has the most manganese?

Pecans have the most manganese, containing 4.50 mg per 100 grams, significantly higher than oatmeal's 0.60 mg.

Does oatmeal have a lot of manganese?

Oatmeal contains 0.60 mg of manganese per 100 grams, which is relatively low compared to other foods on this list.

How much manganese do you need per day?

The recommended daily intake of manganese is 2.3 mg for adults, and oatmeal provides 26% of this value per 100 grams.

Are these manganese values per 100 grams or per serving?

All manganese values listed are based on a measurement of 100 grams, ensuring a consistent comparison across different foods.

Key Takeaways

• Pecans contain the highest manganese at 4.50 mg per 100 g.
• Macadamia nuts follow with 4.10 mg of manganese per 100 g.
• Oatmeal has 0.60 mg of manganese per 100 g.
• The daily value for manganese is 2.3 mg.