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 401–450 of 5,831 foods

#	Food	Category	Per 100 g	% DV	Source
401	Seeds, flaxseed (linseed), whole and ground	Nuts and Seeds	2.48 mg	108%	CNF
402	Crackers, crispbread, rye	Baked Products	2.48 mg	108%	USDA_SR
403	Nuts, coconut meat, dried (desiccated), sweetened, shredded	Nut and Seed Products	2.48 mg	108%	USDA_SR
404	Cracker, crispbread, rye	Baked Products	2.48 mg	108%	CNF
405	Nuts, coconut meat, desiccated, sweetened, shredded	Nuts and Seeds	2.48 mg	108%	CNF
406	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Breakfast Cereals	2.47 mg	108%	USDA_SR
407	Cereal, ready to eat, Special K: Satisfaction, Kellogg's	Breakfast cereals	2.47 mg	107%	CNF
408	Nuts, almonds, oil roasted, without salt added	Nut and Seed Products	2.46 mg	107%	USDA_SR
409	Seeds, sesame seeds, whole, dried	Nut and Seed Products	2.46 mg	107%	USDA_SR
410	Nuts, almonds, oil roasted, with salt added	Nut and Seed Products	2.46 mg	107%	USDA_SR
411	Nuts, almonds, oil roasted, lightly salted	Nut and Seed Products	2.46 mg	107%	USDA_SR
412	Nuts, almonds, oil roasted, lightly salted	Nuts and Seeds	2.46 mg	107%	CNF
413	Nuts, almonds, oil roasted, unblanched, salted	Nuts and Seeds	2.46 mg	107%	CNF
414	Nuts, almonds, oil roasted, unblanched	Nuts and Seeds	2.46 mg	107%	CNF
415	Babyfood, Multigrain whole grain cereal, dry fortified	Baby Foods	2.46 mg	107%	USDA_SR
416	Crackers, gluten-free, multi-seeded and multigrain	Baked Products	2.45 mg	107%	USDA_SR
417	Spices, mustard seed, ground	Spices and Herbs	2.45 mg	106%	USDA_SR
418	Spices, mustard seed, yellow	Spices and Herbs	2.45 mg	106%	CNF
419	Cereal, ready to eat, Life, Toasted Cinnamon, Quaker	Breakfast cereals	2.44 mg	106%	CNF
420	Cereal, ready to eat, Grape-nuts, Post	Breakfast cereals	2.43 mg	106%	CNF
421	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Baked Products	2.42 mg	105%	USDA_SR
422	Rye flour, medium	Cereal Grains and Pasta	2.41 mg	105%	USDA_SR
423	Flaxseed, ground	Nut and Seed Products	2.40 mg	105%	USDA_FF
424	Lupins, mature seeds, raw	Legumes and Legume Products	2.38 mg	104%	USDA_SR
425	Lupins, raw	Legumes and Legume Products	2.38 mg	104%	CNF
426	Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post	Breakfast cereals	2.38 mg	103%	CNF
427	Crackers, rye, wafers, seasoned	Baked Products	2.37 mg	103%	USDA_SR
428	Cracker, rye, wafers, seasoned	Baked Products	2.37 mg	103%	CNF
429	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Baked Products	2.36 mg	103%	USDA_SR
430	Peanuts, spanish, oil-roasted, without salt	Legumes and Legume Products	2.35 mg	102%	USDA_SR
431	Peanuts, spanish, oil-roasted, with salt	Legumes and Legume Products	2.35 mg	102%	USDA_SR
432	Peanuts, Spanish, oil-roasted	Legumes and Legume Products	2.35 mg	102%	CNF
433	Peanuts, Spanish, oil-roasted, salted	Legumes and Legume Products	2.35 mg	102%	CNF
434	Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills	Breakfast cereals	2.35 mg	102%	CNF
435	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Breakfast Cereals	2.33 mg	101%	USDA_SR
436	Nuts, almond butter, honey and cinnamon, salted	Nuts and Seeds	2.33 mg	101%	CNF
437	Seeds, lotus seeds, dried	Nut and Seed Products	2.32 mg	101%	USDA_SR
438	Seeds, lotus seeds, dried	Nuts and Seeds	2.32 mg	101%	CNF
439	Cereal, hot, oats, instant: raisins and spice, dry, Quaker	Breakfast cereals	2.31 mg	101%	CNF
440	Nuts, pilinuts, dried	Nut and Seed Products	2.31 mg	101%	USDA_SR
441	Nuts, pilinuts-canarytree, dried	Nuts and Seeds	2.31 mg	101%	CNF
442	Cereal, ready to eat, Weetabix, Weetabix	Breakfast cereals	2.31 mg	100%	CNF
443	Flour, amaranth	Cereal Grains and Pasta	2.31 mg	100%	USDA_FF
444	Spices, anise seed	Spices and Herbs	2.30 mg	100%	USDA_SR
445	Syrup, maple, Canadian	Sweets	2.30 mg	100%	USDA_SR
446	Blueberries, wild, canned, heavy syrup, drained	Fruits and Fruit Juices	2.30 mg	100%	USDA_SR
447	Grains, quinoa, flour	Cereals, Grains and Pasta	2.30 mg	100%	CNF
448	Sweets, syrups, maple, bulk	Sweets	2.30 mg	100%	CNF
449	Spices, anise seeds	Spices and Herbs	2.30 mg	100%	CNF
450	Rolls, dinner, whole-wheat	Baked Products	2.30 mg	100%	USDA_SR

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Vegan foods high in Manganese

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