Top Fruits High in Manganese
About Fruits and Manganese
There are quite a number of fruits rich in manganese, and most of this list will provide a significant portion of your recommended daily values.Some of the highest manganese fruits include pineapple, raspberries, blackberry, strawberries, blueberry, dates, raisins, rhubarb, currants and avocado. Other manganese rich fruits are figs, kiwi, apricot, grapes, cherries, mango, nectarine, plums, pears and jackfruit.
We calculated the top fruits for manganese by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 fruits highest in manganese.
Pineapple
In 1 cup, pineapple
has
1.5mg of
manganese, or about
85% of daily values for women and
67% for men.
| Manganese | |
|---|---|
|
1.5mg in 1 cup (165g) |
3.7mg in
200 Calories (400g) |
|
85%
67%
|
210%
160%
|
Complete nutrition for Pineapple
Raspberries
1 cup of raspberry
contains
0.82mg of
manganese, or about
46% of daily values for women and
36% for men.
| Manganese | |
|---|---|
|
0.82mg in 1 cup (123g) |
2.6mg in
200 Calories (385g) |
|
46%
36%
|
140%
110%
|
Complete nutrition for Raspberries
Blackberry
In 1 cup, blackberry
has
0.93mg of
manganese, or about
52% of daily values for women and
40% for men.
| Manganese | |
|---|---|
|
0.93mg in 1 cup (144g) |
3mg in
200 Calories (465g) |
|
52%
40%
|
170%
130%
|
Complete nutrition for Blackberry
Strawberries
1 cup of strawberry
contains
0.59mg of
manganese, or about
33% of daily values for women and
26% for men.
| Manganese | |
|---|---|
|
0.59mg in 1 cup (152g) |
2.4mg in
200 Calories (625g) |
|
33%
26%
|
130%
100%
|
Complete nutrition for Strawberries
Blueberry
In 1 cup, blueberry
has
0.5mg of
manganese, or about
28% of daily values for women and
22% for men.
| Manganese | |
|---|---|
|
0.5mg in 1 cup (148g) |
1.2mg in
200 Calories (351g) |
|
28%
22%
|
65%
51%
|
Complete nutrition for Blueberry
Dates
1 date
contains
0.07mg of
manganese, or about
4% of daily values for women and
3% for men.
| Manganese | |
|---|---|
|
0.07mg in 1 date (24g) |
0.21mg in
200 Calories (72g) |
|
4%
3%
|
12%
9%
|
Complete nutrition for Dates
Raisins
In 1 cup, raisin
has
0.44mg of
manganese, or about
24% of daily values for women and
19% for men.
| Manganese | |
|---|---|
|
0.44mg in 1 cup (165g) |
0.18mg in
200 Calories (68g) |
|
24%
19%
|
10%
8%
|
Complete nutrition for Raisins
Rhubarb
1 cup of rhubarb
contains
0.24mg of
manganese, or about
13% of daily values for women and
10% for men.
| Manganese | |
|---|---|
|
0.24mg in 1 cup (122g) |
1.9mg in
200 Calories (952g) |
|
13%
10%
|
100%
81%
|
Complete nutrition for Rhubarb
Currants
In 1 cup, currant
has
0.21mg of
manganese, or about
12% of daily values for women and
9% for men.
| Manganese | |
|---|---|
|
0.21mg in 1 cup (112g) |
0.66mg in
200 Calories (357g) |
|
12%
9%
|
37%
29%
|
Complete nutrition for Currants
Avocado
1 cup of avocado
contains
0.34mg of
manganese, or about
19% of daily values for women and
15% for men.
| Manganese | |
|---|---|
|
0.34mg in 1 cup (230g) |
0.18mg in
200 Calories (120g) |
|
19%
15%
|
10%
8%
|
Complete nutrition for Avocado
Figs
1 large
fig
has
0.08mg of
manganese, or about
5% of daily values for women and
4% for men.
| Manganese | |
|---|---|
|
0.08mg in 1 large (64g) |
0.35mg in
200 Calories (270g) |
|
5%
4%
|
19%
15%
|
Complete nutrition for Figs
Kiwi
1 cup of kiwi
contains
0.18mg of
manganese, or about
10% of daily values for women and
8% for men.
| Manganese | |
|---|---|
|
0.18mg in 1 cup (180g) |
0.32mg in
200 Calories (328g) |
|
10%
8%
|
18%
14%
|
Complete nutrition for Kiwi
Apricot
In 1 cup, apricot
has
0.12mg of
manganese, or about
7% of daily values for women and
5% for men.
| Manganese | |
|---|---|
|
0.12mg in 1 cup (155g) |
0.32mg in
200 Calories (417g) |
|
7%
5%
|
18%
14%
|
Complete nutrition for Apricot
Grapes
1 cup of grape
contains
0.11mg of
manganese, or about
6% of daily values for women and
5% for men.
| Manganese | |
|---|---|
|
0.11mg in 1 cup (151g) |
0.21mg in
200 Calories (290g) |
|
6%
5%
|
11%
9%
|
Complete nutrition for Grapes
Cherries
In 1 cup, cherry
has
0.1mg of
manganese, or about
5% of daily values for women and
4% for men.
| Manganese | |
|---|---|
|
0.1mg in 1 cup (138g) |
0.22mg in
200 Calories (317g) |
|
5%
4%
|
12%
10%
|
Complete nutrition for Cherries
Mango
1 cup of mango
contains
0.1mg of
manganese, or about
6% of daily values for women and
5% for men.
| Manganese | |
|---|---|
|
0.1mg in 1 cup (165g) |
0.21mg in
200 Calories (333g) |
|
6%
5%
|
12%
9%
|
Complete nutrition for Mango
Nectarine
1 small
nectarine
has
0.07mg of
manganese, or about
4% of daily values for women and
3% for men.
| Manganese | |
|---|---|
|
0.07mg in 1 small (129g) |
0.25mg in
200 Calories (455g) |
|
4%
3%
|
14%
11%
|
Complete nutrition for Nectarine
Plums
1 cup of plum
contains
0.09mg of
manganese, or about
5% of daily values for women and
4% for men.
| Manganese | |
|---|---|
|
0.09mg in 1 cup (165g) |
0.23mg in
200 Calories (435g) |
|
5%
4%
|
13%
10%
|
Complete nutrition for Plums
Pears
In 1 cup, pear
has
0.07mg of
manganese, or about
4% of daily values for women and
3% for men.
| Manganese | |
|---|---|
|
0.07mg in 1 cup (140g) |
0.17mg in
200 Calories (351g) |
|
4%
3%
|
9%
7%
|
Complete nutrition for Pears
Jackfruit
1 cup of jackfruit
contains
0.07mg of
manganese, or about
4% of daily values for women and
3% for men.
| Manganese | |
|---|---|
|
0.07mg in 1 cup (165g) |
0.09mg in
200 Calories (211g) |
|
4%
3%
|
5%
4%
|
Complete nutrition for Jackfruit