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

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Showing 1301–1350 of 7,088 foods

#	Food	Category	Per 100 g	% DV	Source
1301	Soy sauce made from soy and wheat (shoyu)	Legumes and Legume Products	1.02 mg	44%	USDA_SR
1302	Soy sauce (made with soy and wheat), shoyu, regular	Legumes and Legume Products	1.02 mg	44%	CNF
1303	Snacks, pretzels, hard, plain, salted	Snacks	1.01 mg	44%	USDA_SR
1304	Snacks, pretzels, hard, plain, salted	Snacks	1.01 mg	44%	CNF
1305	Cereal, ready to eat, Corn Bran Squares, Quaker	Breakfast cereals	1.01 mg	44%	CNF
1306	Edamame, frozen, unprepared	Vegetables and Vegetable Products	1.01 mg	44%	USDA_SR
1307	Soybeans, green (edamame), frozen, unprepared	Vegetables and Vegetable Products	1.01 mg	44%	CNF
1308	Soy sauce made from soy and wheat (shoyu), low sodium	Legumes and Legume Products	1.01 mg	44%	USDA_SR
1309	Soy sauce (made with soy and wheat), shoyu, sodium reduced	Legumes and Legume Products	1.01 mg	44%	CNF
1310	Bread, reduced-calorie, oat bran, toasted	Baked Products	1.01 mg	44%	USDA_SR
1311	Millet flour	Cereal Grains and Pasta	1.00 mg	44%	USDA_SR
1312	Grains, millet, flour	Cereals, Grains and Pasta	1.00 mg	44%	CNF
1313	Muffins, English, wheat	Baked Products	1.00 mg	44%	USDA_SR
1314	English muffin, wheat	Baked Products	1.00 mg	44%	CNF
1315	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	1.00 mg	43%	USDA_SR
1316	Beans, kidney, california red, mature seeds, raw	Legumes and Legume Products	1.00 mg	43%	USDA_SR
1317	Wheat flour, white, all-purpose, self-rising, enriched	Cereal Grains and Pasta	1.00 mg	43%	USDA_SR
1318	Grains, wheat flour, white, self-rising	Cereals, Grains and Pasta	1.00 mg	43%	CNF
1319	Beans, kidney, light red, raw	Legumes and Legume Products	1.00 mg	43%	CNF
1320	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	1.00 mg	43%	CNF
1321	Snacks, crisped rice bar, chocolate chip	Snacks	1.00 mg	43%	USDA_SR
1322	Snacks, crisped rice bar, chocolate chip	Snacks	1.00 mg	43%	CNF
1323	Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit	Snacks	1.00 mg	43%	USDA_SR
1324	Flour, rice, glutinous	Cereal Grains and Pasta	0.99 mg	43%	USDA_FF
1325	Sweet potato, canned, mashed	Vegetables and Vegetable Products	0.99 mg	43%	USDA_SR
1326	Seaweed, laver, raw	Vegetables and Vegetable Products	0.99 mg	43%	USDA_SR
1327	Sweet potato, canned, mashed	Vegetables and Vegetable Products	0.99 mg	43%	CNF
1328	Seaweed, dulse (laver, nori), raw	Vegetables and Vegetable Products	0.99 mg	43%	CNF
1329	Muffin bar, all flavours	Baked Products	0.99 mg	43%	CNF
1330	Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving	Baked Products	0.99 mg	43%	CNF
1331	Cookie, oatmeal, homemade, with raisins	Baked Products	0.99 mg	43%	CNF
1332	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	0.99 mg	43%	USDA_SR
1333	Macaroni, vegetable, enriched, cooked	Cereal Grains and Pasta	0.99 mg	43%	USDA_SR
1334	Pasta, macaroni (spirals), vegetable, enriched, cooked	Cereals, Grains and Pasta	0.99 mg	43%	CNF
1335	Rice, white, long-grain, precooked or instant, enriched, dry	Cereal Grains and Pasta	0.98 mg	43%	USDA_SR
1336	Snacks, popcorn, cakes	Snacks	0.98 mg	43%	USDA_SR
1337	Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry	Cereals, Grains and Pasta	0.98 mg	43%	CNF
1338	Snacks, popcorn, cakes	Snacks	0.98 mg	43%	CNF
1339	Bread, crumbs, dry, grated, seasoned	Baked Products	0.98 mg	43%	USDA_SR
1340	Bread crumbs, dry, grated, seasoned	Baked Products	0.98 mg	43%	CNF
1341	Rice, white, long grain, unenriched, raw	Cereal Grains and Pasta	0.98 mg	43%	USDA_FF
1342	Potatoes, microwaved, cooked, in skin, skin with salt	Vegetables and Vegetable Products	0.98 mg	43%	USDA_SR
1343	Potatoes, microwaved, cooked in skin, skin, without salt	Vegetables and Vegetable Products	0.98 mg	43%	USDA_SR
1344	Potato, skin, cooked in skin, microwaved, with salt	Vegetables and Vegetable Products	0.98 mg	43%	CNF
1345	Potato, skin, cooked in skin, microwaved	Vegetables and Vegetable Products	0.98 mg	43%	CNF
1346	Soup, tomato vegetable, dehydrated	Soups, Sauces and Gravies	0.98 mg	43%	CNF
1347	Spices, garlic powder	Spices and Herbs	0.98 mg	43%	USDA_SR
1348	Spices, garlic powder	Spices and Herbs	0.98 mg	43%	CNF
1349	Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	0.97 mg	42%	USDA_SR
1350	Rice, white, glutinous, unenriched, uncooked	Cereal Grains and Pasta	0.97 mg	42%	USDA_SR

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Vegetarian foods high in Manganese

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