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 2101–2150 of 5,831 foods

#	Food	Category	Per 100 g	% DV	Source
2101	Hyacinth beans, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	0.48 mg	21%	USDA_SR
2102	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Breakfast Cereals	0.48 mg	21%	USDA_SR
2103	Vanilla extract, imitation, alcohol	Spices and Herbs	0.48 mg	21%	USDA_SR
2104	Beans, hyacinth, boiled, salted	Legumes and Legume Products	0.48 mg	21%	CNF
2105	Beans, hyacinth, boiled	Legumes and Legume Products	0.48 mg	21%	CNF
2106	Vanilla extract, imitation, with alcohol	Spices and Herbs	0.48 mg	21%	CNF
2107	Bread, pita, white, enriched	Baked Products	0.48 mg	21%	USDA_SR
2108	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Breakfast Cereals	0.48 mg	21%	USDA_SR
2109	Bread, pita, white, unenriched	Baked Products	0.48 mg	21%	USDA_SR
2110	Leeks, (bulb and lower leaf-portion), raw	Vegetables and Vegetable Products	0.48 mg	21%	USDA_SR
2111	Sweet Potatoes, french fried, frozen as packaged, salt added in processing	Vegetables and Vegetable Products	0.48 mg	21%	USDA_SR
2112	Bread, pita, white	Baked Products	0.48 mg	21%	CNF
2113	Leeks (bulb and lower-leaf portion), raw	Vegetables and Vegetable Products	0.48 mg	21%	CNF
2114	Tennis Bread, plain (Apache)	American Indian/Alaska Native Foods	0.48 mg	21%	USDA_SR
2115	Noodles, japanese, somen, dry	Cereal Grains and Pasta	0.48 mg	21%	USDA_SR
2116	Pasta, Japanese noodles, somen, dry	Cereals, Grains and Pasta	0.48 mg	21%	CNF
2117	Snacks, potato chips, lightly salted	Snacks	0.48 mg	21%	USDA_SR
2118	Snacks, potato chips, lightly salted	Snacks	0.48 mg	21%	CNF
2119	Beans, kidney, red, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	0.48 mg	21%	USDA_SR
2120	Beans, kidney, red, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	0.48 mg	21%	USDA_SR
2121	Beans, kidney, all types, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	0.48 mg	21%	USDA_SR
2122	Beverages, tea, hibiscus, brewed	Beverages	0.48 mg	21%	USDA_SR
2123	Beans, kidney, dark red, boiled, salted	Legumes and Legume Products	0.48 mg	21%	CNF
2124	Beans, kidney, dark red, boiled	Legumes and Legume Products	0.48 mg	21%	CNF
2125	Phyllo dough	Baked Products	0.48 mg	21%	USDA_SR
2126	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Baked Products	0.48 mg	21%	USDA_SR
2127	Phyllo dough	Baked Products	0.48 mg	21%	CNF
2128	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	0.47 mg	21%	USDA_SR
2129	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	0.47 mg	21%	USDA_SR
2130	Turnip greens, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.47 mg	21%	USDA_SR
2131	Turnip greens, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.47 mg	21%	USDA_SR
2132	Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted	Legumes and Legume Products	0.47 mg	21%	CNF
2133	Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled	Legumes and Legume Products	0.47 mg	21%	CNF
2134	Turnip greens, frozen, boiled, drained	Vegetables and Vegetable Products	0.47 mg	21%	CNF
2135	Cowpeas, catjang, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	0.47 mg	21%	USDA_SR
2136	Cowpeas, catjang, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	0.47 mg	21%	USDA_SR
2137	Cookies, chocolate chip, refrigerated dough, baked	Baked Products	0.47 mg	21%	USDA_SR
2138	Cookie, chocolate chip, refrigerated dough, baked	Baked Products	0.47 mg	21%	CNF
2139	Black-eyed peas (cowpeas), catjang, boiled, salted	Legumes and Legume Products	0.47 mg	21%	CNF
2140	Black-eyed peas (cowpeas), catjang, boiled	Legumes and Legume Products	0.47 mg	21%	CNF
2141	Rice, white, long-grain, regular, unenriched, cooked without salt	Cereal Grains and Pasta	0.47 mg	21%	USDA_SR
2142	Rice, white, long-grain, regular, cooked, enriched, with salt	Cereal Grains and Pasta	0.47 mg	21%	USDA_SR
2143	Rice, white, long-grain, regular, cooked, unenriched, with salt	Cereal Grains and Pasta	0.47 mg	21%	USDA_SR
2144	Rice, white, long-grain, regular, enriched, cooked	Cereal Grains and Pasta	0.47 mg	21%	USDA_SR
2145	Grains, rice, white, long-grain, regular, cooked, salted	Cereals, Grains and Pasta	0.47 mg	21%	CNF
2146	Grains, rice, white, long-grain, regular, cooked	Cereals, Grains and Pasta	0.47 mg	21%	CNF
2147	Restaurant, family style, onion rings	Restaurant Foods	0.47 mg	20%	USDA_SR
2148	Bread, white with raisins, commercial	Baked Products	0.47 mg	20%	CNF
2149	Muffins, blueberry, toaster-type, toasted	Baked Products	0.47 mg	20%	USDA_SR
2150	Arrowroot flour	Cereal Grains and Pasta	0.47 mg	20%	USDA_SR

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Vegan foods high in Manganese

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