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

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Showing 201–250 of 2,572 foods

#	Food	Category	Per 100 g	% DV
201	Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills	Breakfast cereals	2.35 mg	102%
202	Nuts, almond butter, honey and cinnamon, salted	Nuts and Seeds	2.33 mg	101%
203	Seeds, lotus seeds, dried	Nuts and Seeds	2.32 mg	101%
204	Cereal, hot, oats, instant: raisins and spice, dry, Quaker	Breakfast cereals	2.31 mg	101%
205	Nuts, pilinuts-canarytree, dried	Nuts and Seeds	2.31 mg	101%
206	Cereal, ready to eat, Weetabix, Weetabix	Breakfast cereals	2.31 mg	100%
207	Grains, quinoa, flour	Cereals, Grains and Pasta	2.30 mg	100%
208	Spices, anise seeds	Spices and Herbs	2.30 mg	100%
209	Sweets, syrups, maple, bulk	Sweets	2.30 mg	100%
210	Roll, dinner, whole wheat	Baked Products	2.30 mg	100%
211	Cereal, ready to eat, Fibre 1, General Mills	Breakfast cereals	2.29 mg	100%
212	Cereal, ready to eat, Puffed Wheat, Safeway	Breakfast cereals	2.29 mg	100%
213	Cereal, ready to eat, Shredded Wheat, Post	Breakfast cereals	2.29 mg	99%
214	Cracker, whole-wheat, reduced fat	Baked Products	2.29 mg	99%
215	Soy flour, full-fat, raw	Legumes and Legume Products	2.27 mg	99%
216	Seeds, cottonseed meal, partially defatted	Nuts and Seeds	2.26 mg	98%
217	Cereal, ready to eat, Puffed Rice, unsweenened, Quaker	Breakfast cereals	2.26 mg	98%
218	Grains, amaranth, flour	Cereals, Grains and Pasta	2.25 mg	98%
219	Cracker, whole wheat, low sodium	Baked Products	2.25 mg	98%
220	Pancake, whole-wheat, dry mix, incomplete, unprepared	Baked Products	2.24 mg	97%
221	Nuts, almonds, dry roasted, unblanched, salted	Nuts and Seeds	2.23 mg	97%
222	Nuts, almonds, dry roasted, unblanched	Nuts and Seeds	2.23 mg	97%
223	Bread, sprouted wheat, commercial, toasted	Baked Products	2.22 mg	96%
224	Nuts, almond meal, partially defatted, salted	Nuts and Seeds	2.21 mg	96%
225	Nuts, almond meal, partially defatted	Nuts and Seeds	2.21 mg	96%
226	Bread, whole grain (whole-wheat), commercial, toasted	Baked Products	2.19 mg	95%
227	Soybeans, dry, roasted	Legumes and Legume Products	2.18 mg	95%
228	Cereal, ready to eat, Wheat Squares, Organics, President's Choice	Breakfast cereals	2.18 mg	95%
229	Babyfood, cereal, soya, with fruit, dry	Babyfoods	2.18 mg	95%
230	Seeds, cottonseed kernels, roasted	Nuts and Seeds	2.18 mg	95%
231	Granola bar, crunchy, plain	Baked Products	2.18 mg	95%
232	Nuts, almonds, dried, unblanched, unroasted	Nuts and Seeds	2.18 mg	95%
233	Nuts, coconut meat, desiccated, sweetened, flaked, canned	Nuts and Seeds	2.17 mg	94%
234	Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's	Breakfast cereals	2.17 mg	94%
235	Soybean kernels, roasted, unsalted	Legumes and Legume Products	2.16 mg	94%
236	Soybean kernels, roasted, salted	Legumes and Legume Products	2.16 mg	94%
237	Cereal, ready to eat, Lucky Charms, General Mills	Breakfast cereals	2.16 mg	94%
238	Cracker, whole-wheat	Baked Products	2.15 mg	94%
239	Bread, spelt, commercial, toasted	Baked Products	2.15 mg	94%
240	Snacks, Clif bar, all flavours	Snacks	2.15 mg	93%
241	Seeds, cottonseed flour, partially defatted	Nuts and Seeds	2.14 mg	93%
242	Nuts, mixed nuts, oil roasted without peanuts, lightly salted	Nuts and Seeds	2.14 mg	93%
243	Nuts, almond butter, plain	Nuts and Seeds	2.13 mg	93%
244	Nuts, almond butter, plain, salted	Nuts and Seeds	2.13 mg	93%
245	Cereal, ready to eat, Special K, Kellogg's	Breakfast cereals	2.13 mg	93%
246	Seeds, cottonseed flour, low fat	Nuts and Seeds	2.13 mg	93%
247	Cereal, ready to eat, Cheerios: multigrain, General Mills	Breakfast cereals	2.13 mg	92%
248	Cereal, ready to eat, Special K: with Red Berries, Kellogg's	Breakfast cereals	2.12 mg	92%
249	Seeds, sunflower seed kernels, toasted, salted	Nuts and Seeds	2.11 mg	92%
250	Seeds, sunflower seed kernels, toasted	Nuts and Seeds	2.11 mg	92%

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Vegan foods high in Manganese (Canadian (CNF))

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