Vegan foods high in Manganese

Grains and legumes top this ranking because manganese accumulates in plant seeds as they develop. Whole grains retain it in the bran and germ; refined grains lose most of it during milling. Tea leaves also concentrate manganese, which is why a cup can contain a meaningful share of the 2.3 mg Daily Value.

Manganese works in your bones, blood clotting, and the chemical reactions that turn food into energy. Most people get enough from ordinary meals, so a ranking by concentration tells you where it lives in food rather than where you should focus your diet. Absorption varies widely between individuals and drops when you also consume iron or calcium from the same meal.

FDA daily value: 2.3 mg

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Showing 1–50 of 5,831 foods

#	Food	Category	Per 100 g	% DV	Source
1	Beverages, tea, instant, decaffeinated, unsweetened	Beverages	133.00 mg	5783%	USDA_SR
2	Beverages, tea, instant, unsweetened, powder	Beverages	133.00 mg	5783%	USDA_SR
3	Tea, instant, unsweetened, powder, decaffeinated	Beverages	133.00 mg	5783%	CNF
4	Tea, instant, unsweetened, powder	Beverages	133.00 mg	5783%	CNF
5	Beverages, nutritional shake mix, high protein, powder	Beverages	125.00 mg	5435%	USDA_SR
6	Beverages, high protein powder	Beverages	125.00 mg	5435%	CNF
7	Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted	Baby Foods	124.00 mg	5391%	USDA_SR
8	Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder	Baby Foods	77.00 mg	3348%	USDA_SR
9	Spices, cloves, ground	Spices and Herbs	60.13 mg	2614%	USDA_SR
10	Spices, cloves, ground	Spices and Herbs	60.13 mg	2614%	CNF
11	Infant formula, GERBER, GOOD START 2 SOY, with iron, powder	Baby Foods	55.00 mg	2391%	USDA_SR
12	Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA	Baby Foods	51.50 mg	2239%	USDA_SR
13	Spices, ginger, ground	Spices and Herbs	33.30 mg	1448%	USDA_SR
14	Spices, ginger, ground	Spices and Herbs	33.30 mg	1448%	CNF
15	Jujube, Chinese, fresh, dried	Fruits and Fruit Juices	31.07 mg	1351%	USDA_SR
16	Beverages, tea, instant, lemon, unsweetened	Beverages	30.67 mg	1333%	USDA_SR
17	Tea, instant, unsweetened, lemon flavour, powder	Beverages	30.67 mg	1333%	CNF
18	Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder	Beverages	30.37 mg	1320%	USDA_SR
19	Beverages, tea, instant, decaffeinated, lemon, diet	Beverages	30.37 mg	1320%	USDA_SR
20	Spices, saffron	Spices and Herbs	28.41 mg	1235%	USDA_SR
21	Spices, saffron	Spices and Herbs	28.41 mg	1235%	CNF
22	Spices, cardamom	Spices and Herbs	28.00 mg	1217%	USDA_SR
23	Spices, cardamom, ground	Spices and Herbs	28.00 mg	1217%	CNF
24	Chickpeas (garbanzo beans, bengal gram), raw	Legumes and Legume Products	21.31 mg	926%	CNF
25	Cereals ready-to-eat, wheat germ, toasted, plain	Breakfast Cereals	19.96 mg	868%	USDA_SR
26	Grains, wheat germ, toasted, plain	Cereals, Grains and Pasta	19.96 mg	868%	CNF
27	Spices, turmeric, ground	Spices and Herbs	19.80 mg	861%	USDA_SR
28	Spices, turmeric, ground	Spices and Herbs	19.80 mg	861%	CNF
29	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Breakfast Cereals	19.08 mg	830%	USDA_SR
30	Spices, cinnamon, ground	Spices and Herbs	17.47 mg	759%	USDA_SR
31	Spices, cinnamon, ground	Spices and Herbs	17.47 mg	759%	CNF
32	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Breakfast Cereals	17.38 mg	756%	USDA_SR
33	Spices, pumpkin pie spice	Spices and Herbs	15.84 mg	689%	USDA_SR
34	Spices, pumpkin pie spice	Spices and Herbs	15.84 mg	689%	CNF
35	Rice bran, crude	Cereal Grains and Pasta	14.21 mg	618%	USDA_SR
36	Grains, rice bran, crude	Cereals, Grains and Pasta	14.21 mg	618%	CNF
37	Wheat germ, crude	Cereal Grains and Pasta	13.30 mg	578%	USDA_SR
38	Grains, wheat germ, crude	Cereals, Grains and Pasta	13.30 mg	578%	CNF
39	Spices, pepper, black	Spices and Herbs	12.75 mg	554%	USDA_SR
40	Spices, pepper, black	Spices and Herbs	12.75 mg	554%	CNF
41	Nuts, hazelnuts or filberts, blanched	Nut and Seed Products	12.65 mg	550%	USDA_SR
42	Nuts, filberts or hazelnuts, dried, blanched	Nuts and Seeds	12.65 mg	550%	CNF
43	Wheat bran, crude	Cereal Grains and Pasta	11.50 mg	500%	USDA_SR
44	Grains, wheat bran, crude	Cereals, Grains and Pasta	11.50 mg	500%	CNF
45	Spearmint, dried	Spices and Herbs	11.48 mg	499%	USDA_SR
46	Spices, spearmint, dried	Spices and Herbs	11.48 mg	499%	CNF
47	Nuts, macadamia nuts, raw	Nut and Seed Products	11.30 mg	491%	USDA_FF
48	Spices, parsley, dried	Spices and Herbs	10.50 mg	457%	CNF
49	Nuts, pine nuts, raw	Nut and Seed Products	10.25 mg	446%	USDA_FF
50	Mango, dried, sweetened	Fruits and Fruit Juices	10.00 mg	435%	USDA_SR

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Vegan foods high in Manganese

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