Top Nuts High in Manganese
About Nuts and Manganese
There are quite a number of nuts rich in manganese, and most of this list will provide a significant portion of your recommended daily values.Some of the highest manganese nuts include pine nut, hemp seeds, hazelnut, pecan, walnut, macadamia nut, chia seeds, sesame seeds, flaxseeds and lotus seeds. Other manganese rich nuts are pili nut, almonds, sunflower seeds, cashews, coconut, coconut cream, pistachio, brazil nut, chestnut and pumpkin seeds.
We calculated the top nuts 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 nuts highest in manganese.
Pine Nut (dried)
In 1 cup, pine nut
has
12mg of
manganese, or about
660% of daily values for women and
520% for men.
| Manganese | |
|---|---|
|
12mg in 1 cup (135g) |
2.6mg in
200 Calories (30g) |
|
660%
520%
|
150%
110%
|
Complete nutrition for Pine Nut
Hemp Seeds
1 cup of hemp seed
contains
12mg of
manganese, or about
680% of daily values for women and
530% for men.
| Manganese | |
|---|---|
|
12mg in 1 cup (160g) |
2.7mg in
200 Calories (36g) |
|
680%
530%
|
150%
120%
|
Complete nutrition for Hemp Seeds
Hazelnut
In 1 cup, hazelnut
has
13mg of
manganese, or about
700% of daily values for women and
550% for men.
| Manganese | |
|---|---|
|
13mg in 1 cup (226.8g) |
1.7mg in
200 Calories (31g) |
|
700%
550%
|
95%
75%
|
Complete nutrition for Hazelnut
Pecan
1 cup of pecan
contains
4.9mg of
manganese, or about
270% of daily values for women and
210% for men.
| Manganese | |
|---|---|
|
4.9mg in 1 cup (109g) |
1.3mg in
200 Calories (29g) |
|
270%
210%
|
72%
57%
|
Complete nutrition for Pecan
Walnut
In 1 cup, walnut
has
4mg of
manganese, or about
220% of daily values for women and
170% for men.
| Manganese | |
|---|---|
|
4mg in 1 cup (117g) |
1mg in
200 Calories (31g) |
|
220%
170%
|
58%
45%
|
Complete nutrition for Walnut
Macadamia Nut
1 teaspoon of macadamia nut
contains
0.08mg of
manganese, or about
5% of daily values for women and
4% for men.
| Manganese | |
|---|---|
|
0.08mg in 1 teaspoon (2.75g) |
0.85mg in
200 Calories (28g) |
|
5%
4%
|
47%
37%
|
Complete nutrition for Macadamia Nut
Chia Seeds (dried)
In 1 ounce, chia seed
has
0.77mg of
manganese, or about
43% of daily values for women and
34% for men.
| Manganese | |
|---|---|
|
0.77mg in 1 ounce (28.35g) |
1.1mg in
200 Calories (41g) |
|
43%
34%
|
62%
49%
|
Complete nutrition for Chia Seeds
Sesame Seeds
1 tablespoon of sesame seed
contains
0.24mg of
manganese, or about
13% of daily values for women and
10% for men.
| Manganese | |
|---|---|
|
0.24mg in 1 tablespoon (9.45g) |
0.88mg in
200 Calories (35g) |
|
13%
10%
|
49%
38%
|
Complete nutrition for Sesame Seeds
Flaxseeds
In 1 cup, flaxseed
has
4.2mg of
manganese, or about
230% of daily values for women and
180% for men.
| Manganese | |
|---|---|
|
4.2mg in 1 cup (168g) |
0.93mg in
200 Calories (37g) |
|
230%
180%
|
52%
40%
|
Complete nutrition for Flaxseeds
Lotus Seeds (dried)
1 cup of lotus seed
contains
0.74mg of
manganese, or about
41% of daily values for women and
32% for men.
| Manganese | |
|---|---|
|
0.74mg in 1 cup (32g) |
1.4mg in
200 Calories (60g) |
|
41%
32%
|
78%
61%
|
Complete nutrition for Lotus Seeds
Pili Nut (dried)
In 1 cup, pili nut
has
2.8mg of
manganese, or about
150% of daily values for women and
120% for men.
| Manganese | |
|---|---|
|
2.8mg in 1 cup (120g) |
0.64mg in
200 Calories (28g) |
|
150%
120%
|
36%
28%
|
Complete nutrition for Pili Nut
Almonds
1 cup of almond
contains
3.1mg of
manganese, or about
170% of daily values for women and
140% for men.
| Manganese | |
|---|---|
|
3.1mg in 1 cup (143g) |
0.75mg in
200 Calories (35g) |
|
170%
140%
|
42%
33%
|
Complete nutrition for Almonds
Sunflower Seeds
In 1 teaspoon, sunflower seed
has
0.06mg of
manganese, or about
3% for adults.
| Manganese | |
|---|---|
|
0.06mg in 1 teaspoon (2.79g) |
0.68mg in
200 Calories (32g) |
|
3%
3%
|
38%
30%
|
Complete nutrition for Sunflower Seeds
Cashews
1 ounce of cashew
contains
0.47mg of
manganese, or about
26% of daily values for women and
20% for men.
| Manganese | |
|---|---|
|
0.47mg in 1 ounce (28.35g) |
0.6mg in
200 Calories (36g) |
|
26%
20%
|
33%
26%
|
Complete nutrition for Cashews
Coconut
In 1 cup, coconut
has
1.2mg of
manganese, or about
67% of daily values for women and
52% for men.
| Manganese | |
|---|---|
|
1.2mg in 1 cup (80g) |
0.85mg in
200 Calories (56g) |
|
67%
52%
|
47%
37%
|
Complete nutrition for Coconut
Coconut Cream
1 cup of coconut cream
contains
3.1mg of
manganese, or about
170% of daily values for women and
140% for men.
| Manganese | |
|---|---|
|
3.1mg in 1 cup (240g) |
0.79mg in
200 Calories (61g) |
|
170%
140%
|
44%
34%
|
Complete nutrition for Coconut Cream
Pistachio
In 1 cup, pistachio
has
1.5mg of
manganese, or about
85% of daily values for women and
66% for men.
| Manganese | |
|---|---|
|
1.5mg in 1 cup (123g) |
0.43mg in
200 Calories (35g) |
|
85%
66%
|
24%
19%
|
Complete nutrition for Pistachio
Brazil Nut (dried)
1 cup of brazil nut
contains
1.6mg of
manganese, or about
90% of daily values for women and
71% for men.
| Manganese | |
|---|---|
|
1.6mg in 1 cup (133g) |
0.37mg in
200 Calories (30g) |
|
90%
71%
|
21%
16%
|
Complete nutrition for Brazil Nut
Chestnut
In 1 cup, chestnut
has
1.7mg of
manganese, or about
94% of daily values for women and
73% for men.
| Manganese | |
|---|---|
|
1.7mg in 1 cup (143g) |
0.96mg in
200 Calories (82g) |
|
94%
73%
|
54%
42%
|
Complete nutrition for Chestnut
Pumpkin Seeds
1 cup of pumpkin seed
contains
0.32mg of
manganese, or about
18% of daily values for women and
14% for men.
| Manganese | |
|---|---|
|
0.32mg in 1 cup (64g) |
0.22mg in
200 Calories (45g) |
|
18%
14%
|
12%
10%
|
Complete nutrition for Pumpkin Seeds