Vegan foods high in Manganese (Canadian (CNF))

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 151–200 of 2,572 foods

#	Food	Category	Per 100 g	% DV
151	Blueberry, wild, frozen	Fruits and fruit juices	2.87 mg	125%
152	Grains, teff, cooked	Cereals, Grains and Pasta	2.86 mg	124%
153	Grape leaves (vine leaves), raw	Vegetables and Vegetable Products	2.85 mg	124%
154	Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker	Breakfast cereals	2.85 mg	124%
155	Cereal, ready to eat, Life, Quaker	Breakfast cereals	2.84 mg	124%
156	Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker	Breakfast cereals	2.82 mg	123%
157	Nuts, coconut meat, desiccated, toasted	Nuts and Seeds	2.80 mg	122%
158	Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker	Breakfast cereals	2.79 mg	121%
159	Babyfood, cereal, ready to eat, 'O' shaped	Babyfoods	2.79 mg	121%
160	Nuts, coconut meat, desiccated, creamed	Nuts and Seeds	2.78 mg	121%
161	Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker	Breakfast cereals	2.77 mg	121%
162	Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted	Baked Products	2.75 mg	119%
163	Nuts, coconut meat, desiccated, unsweetened	Nuts and Seeds	2.75 mg	119%
164	Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker	Breakfast cereals	2.74 mg	119%
165	Grains, wheat, kamut khorasan, uncooked	Cereals, Grains and Pasta	2.73 mg	119%
166	Seeds, chia seeds, dried	Nuts and Seeds	2.72 mg	118%
167	Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills	Breakfast cereals	2.71 mg	118%
168	Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi	Breakfast cereals	2.71 mg	118%
169	Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker	Breakfast cereals	2.69 mg	117%
170	Grains, wheat flour, whole-wheat	Cereals, Grains and Pasta	2.69 mg	117%
171	Grains, rye	Cereals, Grains and Pasta	2.68 mg	117%
172	Cereal, ready to eat, Alpha-bits, Post	Breakfast cereals	2.67 mg	116%
173	Muffin, wheat bran, dry mix, unprepared	Baked Products	2.67 mg	116%
174	Snacks, pretzels, hard, whole-wheat, including both salted and unsalted	Snacks	2.66 mg	116%
175	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	2.65 mg	115%
176	Peanuts, Spanish, raw	Legumes and Legume Products	2.64 mg	115%
177	Leeks (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	2.63 mg	115%
178	Muffin, oat bran (wheat free-product)	Baked Products	2.63 mg	114%
179	Sweets, molasses, blackstrap	Sweets	2.61 mg	113%
180	Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker	Breakfast cereals	2.61 mg	113%
181	Nuts, Chinese chestnuts, dried	Nuts and Seeds	2.60 mg	113%
182	Seeds, sesame butter, from whole seed, paste	Nuts and Seeds	2.54 mg	110%
183	Soybeans, dry, raw	Legumes and Legume Products	2.52 mg	109%
184	Bread, whole grain (whole-wheat), +seeds and bran, commercial	Baked Products	2.50 mg	109%
185	Seeds, sesame seeds, whole, roasted and toasted	Nuts and Seeds	2.50 mg	109%
186	Seeds, flaxseed (linseed), whole and ground	Nuts and Seeds	2.48 mg	108%
187	Cracker, crispbread, rye	Baked Products	2.48 mg	108%
188	Nuts, coconut meat, desiccated, sweetened, shredded	Nuts and Seeds	2.48 mg	108%
189	Cereal, ready to eat, Special K: Satisfaction, Kellogg's	Breakfast cereals	2.47 mg	107%
190	Nuts, almonds, oil roasted, unblanched	Nuts and Seeds	2.46 mg	107%
191	Nuts, almonds, oil roasted, lightly salted	Nuts and Seeds	2.46 mg	107%
192	Nuts, almonds, oil roasted, unblanched, salted	Nuts and Seeds	2.46 mg	107%
193	Spices, mustard seed, yellow	Spices and Herbs	2.45 mg	106%
194	Cereal, ready to eat, Life, Toasted Cinnamon, Quaker	Breakfast cereals	2.44 mg	106%
195	Cereal, ready to eat, Grape-nuts, Post	Breakfast cereals	2.43 mg	106%
196	Lupins, raw	Legumes and Legume Products	2.38 mg	104%
197	Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post	Breakfast cereals	2.38 mg	103%
198	Cracker, rye, wafers, seasoned	Baked Products	2.37 mg	103%
199	Peanuts, Spanish, oil-roasted	Legumes and Legume Products	2.35 mg	102%
200	Peanuts, Spanish, oil-roasted, salted	Legumes and Legume Products	2.35 mg	102%

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

Make a label

Vegan foods high in Manganese (Canadian (CNF))

Turn these foods into a print-ready nutrition label.