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

Selling a product with manganese? Generate a print-ready nutrition label from your recipe.

Showing 1501–1550 of 5,831 foods

#	Food	Category	Per 100 g	% DV	Source
1501	Candies, semisweet chocolate	Sweets	0.80 mg	35%	USDA_SR
1502	Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed	Legumes and Legume Products	0.80 mg	35%	CNF
1503	Candies, bars / chips, semisweet chocolate	Sweets	0.80 mg	35%	CNF
1504	Wheat flours, bread, unenriched	Cereal Grains and Pasta	0.79 mg	34%	USDA_SR
1505	Wheat flour, white, bread, enriched	Cereal Grains and Pasta	0.79 mg	34%	USDA_SR
1506	Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.79 mg	34%	USDA_SR
1507	Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.79 mg	34%	USDA_SR
1508	Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained	Vegetables and Vegetable Products	0.79 mg	34%	CNF
1509	Spanish rice mix, dry mix, unprepared	Meals, Entrees, and Side Dishes	0.79 mg	34%	USDA_SR
1510	Rice, spanish rice mix, unprepared	Mixed Dishes	0.79 mg	34%	CNF
1511	Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.79 mg	34%	CNF
1512	Okra, raw	Vegetables and Vegetable Products	0.79 mg	34%	USDA_SR
1513	Okra (gumbo), raw	Vegetables and Vegetable Products	0.79 mg	34%	CNF
1514	Muffin, blueberry, commercially prepared, low-fat	Baked Products	0.79 mg	34%	USDA_SR
1515	Muffin, blueberry, commercial, reduced fat	Baked Products	0.79 mg	34%	CNF
1516	Lambsquarters, raw	Vegetables and Vegetable Products	0.78 mg	34%	USDA_SR
1517	Lambsquarters, raw	Vegetables and Vegetable Products	0.78 mg	34%	CNF
1518	Waffles, gluten-free, frozen, ready-to-heat	Baked Products	0.78 mg	34%	USDA_SR
1519	Pasta, fresh-refrigerated, spinach, as purchased	Cereal Grains and Pasta	0.78 mg	34%	USDA_SR
1520	Pasta, fresh-refrigerated, spinach, as purchased	Cereals, Grains and Pasta	0.78 mg	34%	CNF
1521	Couscous, dry	Cereal Grains and Pasta	0.78 mg	34%	USDA_SR
1522	Grains, couscous, dry	Cereals, Grains and Pasta	0.78 mg	34%	CNF
1523	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Snacks	0.78 mg	34%	USDA_SR
1524	Bread, oat bran	Baked Products	0.78 mg	34%	USDA_SR
1525	Stinging Nettles, blanched (Northern Plains Indians)	American Indian/Alaska Native Foods	0.78 mg	34%	USDA_SR
1526	Stinging Nettles, native, blanched	Vegetables and Vegetable Products	0.78 mg	34%	CNF
1527	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Snacks	0.77 mg	34%	USDA_SR
1528	Snacks, corn-based, extruded, chips, barbecue-flavor	Snacks	0.77 mg	34%	USDA_SR
1529	Snacks, corn-based, extruded, chips, barbecue	Snacks	0.77 mg	34%	CNF
1530	Hummus, commercial	Legumes and Legume Products	0.77 mg	34%	CNF
1531	Cake, date square (matrimonial cake), homemade	Baked Products	0.77 mg	34%	CNF
1532	Babyfood, crackers, vegetable	Baby Foods	0.77 mg	33%	USDA_SR
1533	Snacks, potato chips, fat-free, made with olestra	Snacks	0.77 mg	33%	USDA_SR
1534	Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker	Breakfast cereals	0.77 mg	33%	CNF
1535	Succotash, (corn and limas), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.77 mg	33%	USDA_SR
1536	Succotash, (corn and limas), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.77 mg	33%	USDA_SR
1537	Succotash, boiled, drained	Vegetables and Vegetable Products	0.77 mg	33%	CNF
1538	Nuts, coconut milk, canned (liquid expressed from grated meat and water)	Nut and Seed Products	0.77 mg	33%	USDA_SR
1539	Bread, pumpernickel	Baked Products	0.77 mg	33%	CNF
1540	Nuts, coconut milk (liquid from grated meat and water), canned	Nuts and Seeds	0.77 mg	33%	CNF
1541	Cookies, oatmeal, refrigerated dough	Baked Products	0.77 mg	33%	USDA_SR
1542	Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve	Soups, Sauces, and Gravies	0.77 mg	33%	USDA_SR
1543	Meatless, sandwich spread	Legumes and Legume Products	0.77 mg	33%	CNF
1544	Cookie, oatmeal (with or without raisins), refrigerated dough	Baked Products	0.77 mg	33%	CNF
1545	Snacks, popcorn, caramel-coated, with peanuts	Snacks	0.76 mg	33%	USDA_SR
1546	Snacks, popcorn, caramel-coated, with peanuts	Snacks	0.76 mg	33%	CNF
1547	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Snacks	0.76 mg	33%	USDA_SR
1548	Sauce, sweet and sour, ready-to-serve	Soups, Sauces, and Gravies	0.76 mg	33%	USDA_SR
1549	Sauce, sweet and sour, ready to serve	Soups, Sauces and Gravies	0.76 mg	33%	CNF
1550	Bread, oat bran, toasted	Baked Products	0.76 mg	33%	USDA_SR

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegan foods high in Manganese

Turn these foods into a print-ready nutrition label.