Vegetarian 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 451–500 of 7,088 foods

#	Food	Category	Per 100 g	% DV	Source
451	Seeds, lotus seeds, dried	Nut and Seed Products	2.32 mg	101%	USDA_SR
452	Seeds, lotus seeds, dried	Nuts and Seeds	2.32 mg	101%	CNF
453	Cereal, hot, oats, instant: raisins and spice, dry, Quaker	Breakfast cereals	2.31 mg	101%	CNF
454	Nuts, pilinuts, dried	Nut and Seed Products	2.31 mg	101%	USDA_SR
455	Nuts, pilinuts-canarytree, dried	Nuts and Seeds	2.31 mg	101%	CNF
456	Cereal, ready to eat, Weetabix, Weetabix	Breakfast cereals	2.31 mg	100%	CNF
457	Cereal, ready to eat, Cheerios: honey nut, General Mills	Breakfast cereals	2.31 mg	100%	CNF
458	Flour, amaranth	Cereal Grains and Pasta	2.31 mg	100%	USDA_FF
459	Spices, anise seed	Spices and Herbs	2.30 mg	100%	USDA_SR
460	Syrup, maple, Canadian	Sweets	2.30 mg	100%	USDA_SR
461	Blueberries, wild, canned, heavy syrup, drained	Fruits and Fruit Juices	2.30 mg	100%	USDA_SR
462	Grains, quinoa, flour	Cereals, Grains and Pasta	2.30 mg	100%	CNF
463	Sweets, syrups, maple, bulk	Sweets	2.30 mg	100%	CNF
464	Spices, anise seeds	Spices and Herbs	2.30 mg	100%	CNF
465	Rolls, dinner, whole-wheat	Baked Products	2.30 mg	100%	USDA_SR
466	Roll, dinner, whole wheat	Baked Products	2.30 mg	100%	CNF
467	Cereals, oats, instant, fortified, maple and brown sugar, dry	Breakfast Cereals	2.30 mg	100%	USDA_SR
468	Cereal, ready to eat, Fibre 1, General Mills	Breakfast cereals	2.29 mg	100%	CNF
469	Cereal, ready to eat, Puffed Wheat, Safeway	Breakfast cereals	2.29 mg	100%	CNF
470	Crackers, whole-wheat, reduced fat	Baked Products	2.29 mg	99%	USDA_SR
471	Cracker, whole-wheat, reduced fat	Baked Products	2.29 mg	99%	CNF
472	Cereal, ready to eat, Shredded Wheat, Post	Breakfast cereals	2.29 mg	99%	CNF
473	Nuts, pecans, halves, raw	Nut and Seed Products	2.28 mg	99%	USDA_FF
474	Soy flour, full-fat, raw	Legumes and Legume Products	2.27 mg	99%	USDA_SR
475	Soy flour, full-fat, raw	Legumes and Legume Products	2.27 mg	99%	CNF
476	Seeds, cottonseed meal, partially defatted (glandless)	Nut and Seed Products	2.26 mg	98%	USDA_SR
477	Seeds, cottonseed meal, partially defatted	Nuts and Seeds	2.26 mg	98%	CNF
478	Cereal, ready to eat, Puffed Rice, unsweenened, Quaker	Breakfast cereals	2.26 mg	98%	CNF
479	Grains, amaranth, flour	Cereals, Grains and Pasta	2.25 mg	98%	CNF
480	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Breakfast Cereals	2.25 mg	98%	USDA_SR
481	Crackers, whole-wheat, low salt	Baked Products	2.25 mg	98%	USDA_SR
482	Cracker, whole wheat, low sodium	Baked Products	2.25 mg	98%	CNF
483	Cereal, ready to eat, Shreddies, honey, Post	Breakfast cereals	2.24 mg	98%	CNF
484	Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry	Cereal Grains and Pasta	2.24 mg	97%	USDA_SR
485	Pancakes, whole-wheat, dry mix, incomplete	Baked Products	2.24 mg	97%	USDA_SR
486	Pancake, whole-wheat, dry mix, incomplete, unprepared	Baked Products	2.24 mg	97%	CNF
487	Nuts, almonds, dry roasted, without salt added	Nut and Seed Products	2.23 mg	97%	USDA_SR
488	Nuts, almonds, dry roasted, with salt added	Nut and Seed Products	2.23 mg	97%	USDA_SR
489	Nuts, almonds, dry roasted, unblanched, salted	Nuts and Seeds	2.23 mg	97%	CNF
490	Nuts, almonds, dry roasted, unblanched	Nuts and Seeds	2.23 mg	97%	CNF
491	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Breakfast Cereals	2.22 mg	97%	USDA_SR
492	Beans, Dry, Navy (0% moisture)	Legumes and Legume Products	2.22 mg	97%	USDA_FF
493	Beans, Dry, Navy (0% moisture)	Legumes and Legume Products	2.22 mg	97%	USDA_FF
494	Bread, sprouted wheat, commercial, toasted	Baked Products	2.22 mg	96%	CNF
495	Nuts, almond meal, partially defatted, salted	Nuts and Seeds	2.21 mg	96%	CNF
496	Nuts, almond meal, partially defatted	Nuts and Seeds	2.21 mg	96%	CNF
497	Bread, multi-grain, toasted (includes whole-grain)	Baked Products	2.20 mg	96%	USDA_SR
498	Bread, whole grain (whole-wheat), commercial, toasted	Baked Products	2.19 mg	95%	CNF
499	Soybeans, mature seeds, dry roasted	Legumes and Legume Products	2.18 mg	95%	USDA_SR
500	Soybeans, dry, roasted	Legumes and Legume Products	2.18 mg	95%	CNF

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

Make a label

Vegetarian foods high in Manganese

Turn these foods into a print-ready nutrition label.