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 1551–1600 of 7,088 foods

#	Food	Category	Per 100 g	% DV	Source
1551	Cereals, WHEATENA, cooked with water, with salt	Breakfast Cereals	0.82 mg	36%	USDA_SR
1552	Beet greens, raw	Vegetables and Vegetable Products	0.82 mg	36%	USDA_FF
1553	Nuts, coconut cream, canned, sweetened	Nut and Seed Products	0.81 mg	35%	USDA_SR
1554	Nuts, cashew butter, plain, without salt added	Nut and Seed Products	0.81 mg	35%	USDA_SR
1555	Nuts, coconut cream (liquid from grated meat), sweetened, canned	Nuts and Seeds	0.81 mg	35%	CNF
1556	Nuts, cashew butter, plain	Nuts and Seeds	0.81 mg	35%	CNF
1557	Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.81 mg	35%	USDA_SR
1558	Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.81 mg	35%	USDA_SR
1559	Beans, lima, baby, frozen, boiled, drained	Vegetables and Vegetable Products	0.81 mg	35%	CNF
1560	Beans, lima, baby, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.81 mg	35%	CNF
1561	Nuts, coconut milk, frozen (liquid expressed from grated meat and water)	Nut and Seed Products	0.81 mg	35%	USDA_SR
1562	Nuts, coconut milk (liquid from grated meat and water), frozen	Nuts and Seeds	0.81 mg	35%	CNF
1563	Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener	Beverages	0.81 mg	35%	USDA_SR
1564	Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener	Beverages	0.81 mg	35%	CNF
1565	Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated	Beverages	0.81 mg	35%	CNF
1566	Bread, protein, (includes gluten), toasted	Baked Products	0.80 mg	35%	USDA_SR
1567	Bread, protein (includes gluten), toasted	Baked Products	0.80 mg	35%	CNF
1568	Cookies, oatmeal, with raisins	Baked Products	0.80 mg	35%	USDA_SR
1569	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	Legumes and Legume Products	0.80 mg	35%	USDA_SR
1570	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Baked Products	0.80 mg	35%	USDA_SR
1571	Soup, cream of vegetable, dry, powder	Soups, Sauces, and Gravies	0.80 mg	35%	USDA_SR
1572	Candies, semisweet chocolate, made with butter	Sweets	0.80 mg	35%	USDA_SR
1573	Udi's, Gluten Free, Classic French Dinner Rolls	Baked Products	0.80 mg	35%	USDA_SR
1574	Candies, semisweet chocolate	Sweets	0.80 mg	35%	USDA_SR
1575	Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed	Legumes and Legume Products	0.80 mg	35%	CNF
1576	Candies, bars / chips, semisweet chocolate with butter	Sweets	0.80 mg	35%	CNF
1577	Sweets, chocolate, semisweet, made with butter	Sweets	0.80 mg	35%	CNF
1578	Candies, bars / chips, semisweet chocolate	Sweets	0.80 mg	35%	CNF
1579	Soup, cream, vegetable, dehydrated	Soups, Sauces and Gravies	0.80 mg	35%	CNF
1580	Wheat flours, bread, unenriched	Cereal Grains and Pasta	0.79 mg	34%	USDA_SR
1581	Wheat flour, white, bread, enriched	Cereal Grains and Pasta	0.79 mg	34%	USDA_SR
1582	Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.79 mg	34%	USDA_SR
1583	Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.79 mg	34%	USDA_SR
1584	Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained	Vegetables and Vegetable Products	0.79 mg	34%	CNF
1585	Spanish rice mix, dry mix, unprepared	Meals, Entrees, and Side Dishes	0.79 mg	34%	USDA_SR
1586	Rice, spanish rice mix, unprepared	Mixed Dishes	0.79 mg	34%	CNF
1587	Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.79 mg	34%	CNF
1588	Okra, raw	Vegetables and Vegetable Products	0.79 mg	34%	USDA_SR
1589	Okra (gumbo), raw	Vegetables and Vegetable Products	0.79 mg	34%	CNF
1590	Muffin, blueberry, commercially prepared, low-fat	Baked Products	0.79 mg	34%	USDA_SR
1591	Muffin, blueberry, commercial, reduced fat	Baked Products	0.79 mg	34%	CNF
1592	Crackers, standard snack-type, sandwich, with peanut butter filling	Baked Products	0.78 mg	34%	USDA_SR
1593	Cracker, standard snack-type, sandwich with peanut butter	Baked Products	0.78 mg	34%	CNF
1594	Lambsquarters, raw	Vegetables and Vegetable Products	0.78 mg	34%	USDA_SR
1595	Lambsquarters, raw	Vegetables and Vegetable Products	0.78 mg	34%	CNF
1596	Waffles, gluten-free, frozen, ready-to-heat	Baked Products	0.78 mg	34%	USDA_SR
1597	Pasta, fresh-refrigerated, spinach, as purchased	Cereal Grains and Pasta	0.78 mg	34%	USDA_SR
1598	Pasta, fresh-refrigerated, spinach, as purchased	Cereals, Grains and Pasta	0.78 mg	34%	CNF
1599	Couscous, dry	Cereal Grains and Pasta	0.78 mg	34%	USDA_SR
1600	Grains, couscous, dry	Cereals, Grains and Pasta	0.78 mg	34%	CNF

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Vegetarian foods high in Manganese

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