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 451–500 of 5,831 foods

#	Food	Category	Per 100 g	% DV	Source
451	Roll, dinner, whole wheat	Baked Products	2.30 mg	100%	CNF
452	Cereals, oats, instant, fortified, maple and brown sugar, dry	Breakfast Cereals	2.30 mg	100%	USDA_SR
453	Cereal, ready to eat, Fibre 1, General Mills	Breakfast cereals	2.29 mg	100%	CNF
454	Cereal, ready to eat, Puffed Wheat, Safeway	Breakfast cereals	2.29 mg	100%	CNF
455	Crackers, whole-wheat, reduced fat	Baked Products	2.29 mg	99%	USDA_SR
456	Cracker, whole-wheat, reduced fat	Baked Products	2.29 mg	99%	CNF
457	Cereal, ready to eat, Shredded Wheat, Post	Breakfast cereals	2.29 mg	99%	CNF
458	Nuts, pecans, halves, raw	Nut and Seed Products	2.28 mg	99%	USDA_FF
459	Soy flour, full-fat, raw	Legumes and Legume Products	2.27 mg	99%	USDA_SR
460	Soy flour, full-fat, raw	Legumes and Legume Products	2.27 mg	99%	CNF
461	Seeds, cottonseed meal, partially defatted (glandless)	Nut and Seed Products	2.26 mg	98%	USDA_SR
462	Seeds, cottonseed meal, partially defatted	Nuts and Seeds	2.26 mg	98%	CNF
463	Cereal, ready to eat, Puffed Rice, unsweenened, Quaker	Breakfast cereals	2.26 mg	98%	CNF
464	Grains, amaranth, flour	Cereals, Grains and Pasta	2.25 mg	98%	CNF
465	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Breakfast Cereals	2.25 mg	98%	USDA_SR
466	Crackers, whole-wheat, low salt	Baked Products	2.25 mg	98%	USDA_SR
467	Cracker, whole wheat, low sodium	Baked Products	2.25 mg	98%	CNF
468	Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry	Cereal Grains and Pasta	2.24 mg	97%	USDA_SR
469	Pancakes, whole-wheat, dry mix, incomplete	Baked Products	2.24 mg	97%	USDA_SR
470	Pancake, whole-wheat, dry mix, incomplete, unprepared	Baked Products	2.24 mg	97%	CNF
471	Nuts, almonds, dry roasted, without salt added	Nut and Seed Products	2.23 mg	97%	USDA_SR
472	Nuts, almonds, dry roasted, with salt added	Nut and Seed Products	2.23 mg	97%	USDA_SR
473	Nuts, almonds, dry roasted, unblanched, salted	Nuts and Seeds	2.23 mg	97%	CNF
474	Nuts, almonds, dry roasted, unblanched	Nuts and Seeds	2.23 mg	97%	CNF
475	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Breakfast Cereals	2.22 mg	97%	USDA_SR
476	Beans, Dry, Navy (0% moisture)	Legumes and Legume Products	2.22 mg	97%	USDA_FF
477	Beans, Dry, Navy (0% moisture)	Legumes and Legume Products	2.22 mg	97%	USDA_FF
478	Bread, sprouted wheat, commercial, toasted	Baked Products	2.22 mg	96%	CNF
479	Nuts, almond meal, partially defatted, salted	Nuts and Seeds	2.21 mg	96%	CNF
480	Nuts, almond meal, partially defatted	Nuts and Seeds	2.21 mg	96%	CNF
481	Bread, multi-grain, toasted (includes whole-grain)	Baked Products	2.20 mg	96%	USDA_SR
482	Bread, whole grain (whole-wheat), commercial, toasted	Baked Products	2.19 mg	95%	CNF
483	Soybeans, mature seeds, dry roasted	Legumes and Legume Products	2.18 mg	95%	USDA_SR
484	Soybeans, dry, roasted	Legumes and Legume Products	2.18 mg	95%	CNF
485	Cereal, ready to eat, Wheat Squares, Organics, President's Choice	Breakfast cereals	2.18 mg	95%	CNF
486	Seeds, cottonseed kernels, roasted (glandless)	Nut and Seed Products	2.18 mg	95%	USDA_SR
487	Babyfood, cereal, soya, with fruit, dry	Babyfoods	2.18 mg	95%	CNF
488	Seeds, cottonseed kernels, roasted	Nuts and Seeds	2.18 mg	95%	CNF
489	Bread, whole-wheat, commercially prepared	Baked Products	2.18 mg	95%	USDA_FF
490	Granola bar, crunchy, plain	Baked Products	2.18 mg	95%	CNF
491	Nuts, almonds	Nut and Seed Products	2.18 mg	95%	USDA_SR
492	Nuts, almonds, dried, unblanched, unroasted	Nuts and Seeds	2.18 mg	95%	CNF
493	Bread, whole-wheat, commercially prepared	Baked Products	2.17 mg	95%	USDA_SR
494	Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned	Nut and Seed Products	2.17 mg	94%	USDA_SR
495	Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's	Breakfast cereals	2.17 mg	94%	CNF
496	Nuts, coconut meat, desiccated, sweetened, flaked, canned	Nuts and Seeds	2.17 mg	94%	CNF
497	Beans, Dry, Tan (0% moisture)	Legumes and Legume Products	2.16 mg	94%	USDA_FF
498	Beans, Dry, Tan (0% moisture)	Legumes and Legume Products	2.16 mg	94%	USDA_FF
499	Soybeans, mature seeds, roasted, no salt added	Legumes and Legume Products	2.16 mg	94%	USDA_SR
500	Soybeans, mature seeds, roasted, salted	Legumes and Legume Products	2.16 mg	94%	USDA_SR

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Vegan foods high in Manganese

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