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 1601–1650 of 7,088 foods

#	Food	Category	Per 100 g	% DV	Source
1601	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Snacks	0.78 mg	34%	USDA_SR
1602	Bread, oat bran	Baked Products	0.78 mg	34%	USDA_SR
1603	Stinging Nettles, blanched (Northern Plains Indians)	American Indian/Alaska Native Foods	0.78 mg	34%	USDA_SR
1604	Stinging Nettles, native, blanched	Vegetables and Vegetable Products	0.78 mg	34%	CNF
1605	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Snacks	0.77 mg	34%	USDA_SR
1606	Snacks, corn-based, extruded, chips, barbecue-flavor	Snacks	0.77 mg	34%	USDA_SR
1607	Snacks, corn-based, extruded, chips, barbecue	Snacks	0.77 mg	34%	CNF
1608	Hummus, commercial	Legumes and Legume Products	0.77 mg	34%	CNF
1609	Popcorn, microwave, regular (butter) flavor, made with palm oil	Snacks	0.77 mg	34%	USDA_SR
1610	Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil	Snacks	0.77 mg	34%	USDA_SR
1611	Snacks, popcorn, microwave, butter flavour	Snacks	0.77 mg	34%	CNF
1612	Cake, date square (matrimonial cake), homemade	Baked Products	0.77 mg	34%	CNF
1613	Babyfood, crackers, vegetable	Baby Foods	0.77 mg	33%	USDA_SR
1614	Snacks, potato chips, fat-free, made with olestra	Snacks	0.77 mg	33%	USDA_SR
1615	Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker	Breakfast cereals	0.77 mg	33%	CNF
1616	Succotash, (corn and limas), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.77 mg	33%	USDA_SR
1617	Succotash, (corn and limas), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.77 mg	33%	USDA_SR
1618	Succotash, boiled, drained	Vegetables and Vegetable Products	0.77 mg	33%	CNF
1619	Nuts, coconut milk, canned (liquid expressed from grated meat and water)	Nut and Seed Products	0.77 mg	33%	USDA_SR
1620	Bread, pumpernickel	Baked Products	0.77 mg	33%	CNF
1621	Nuts, coconut milk (liquid from grated meat and water), canned	Nuts and Seeds	0.77 mg	33%	CNF
1622	Cookies, oatmeal, refrigerated dough	Baked Products	0.77 mg	33%	USDA_SR
1623	Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve	Soups, Sauces, and Gravies	0.77 mg	33%	USDA_SR
1624	Meatless, sandwich spread	Legumes and Legume Products	0.77 mg	33%	CNF
1625	Cereal, hot, oats, instant: golden honey with bran, prepared, Quaker	Breakfast cereals	0.77 mg	33%	CNF
1626	Cookie, oatmeal (with or without raisins), refrigerated dough	Baked Products	0.77 mg	33%	CNF
1627	Snacks, popcorn, caramel-coated, with peanuts	Snacks	0.76 mg	33%	USDA_SR
1628	Snacks, popcorn, caramel-coated, with peanuts	Snacks	0.76 mg	33%	CNF
1629	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Snacks	0.76 mg	33%	USDA_SR
1630	Sauce, sweet and sour, ready-to-serve	Soups, Sauces, and Gravies	0.76 mg	33%	USDA_SR
1631	Sauce, sweet and sour, ready to serve	Soups, Sauces and Gravies	0.76 mg	33%	CNF
1632	Bread, oat bran, toasted	Baked Products	0.76 mg	33%	USDA_SR
1633	Cattail, Narrow Leaf Shoots (Northern Plains Indians)	American Indian/Alaska Native Foods	0.76 mg	33%	USDA_SR
1634	Succotash, boiled, drained, with salt	Vegetables and Vegetable Products	0.76 mg	33%	CNF
1635	Cattail, narrow leaf shoots, native	Vegetables and Vegetable Products	0.76 mg	33%	CNF
1636	Tofu, regular; soft or firm, prepared with magnesium chloride (nigari)	Legumes and Legume Products	0.76 mg	33%	CNF
1637	Flour, wheat, all-purpose, enriched, bleached	Cereal Grains and Pasta	0.76 mg	33%	USDA_FF
1638	Cornmeal, blue (Navajo)	American Indian/Alaska Native Foods	0.76 mg	33%	USDA_SR
1639	Cookies, oatmeal, soft, with raisins	Baked Products	0.76 mg	33%	USDA_FF
1640	Rolls, dinner, oat bran	Baked Products	0.75 mg	33%	USDA_SR
1641	Roll, dinner, oat bran	Baked Products	0.75 mg	33%	CNF
1642	Flour, bread, white, enriched, unbleached	Cereal Grains and Pasta	0.75 mg	33%	USDA_FF
1643	Grains, wheat flour, white, bread flour	Cereals, Grains and Pasta	0.75 mg	33%	CNF
1644	Cereal, ready to eat, Cap'n Crunch, Quaker	Breakfast cereals	0.75 mg	33%	CNF
1645	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH	Breakfast Cereals	0.75 mg	32%	USDA_SR
1646	Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	Legumes and Legume Products	0.74 mg	32%	USDA_FF
1647	Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut	Snacks	0.74 mg	32%	USDA_SR
1648	Babyfood, cereal, rice, with milk powder, dry	Babyfoods	0.74 mg	32%	CNF
1649	Popovers, dry mix, unenriched	Baked Products	0.74 mg	32%	USDA_SR
1650	Popovers, dry mix, enriched	Baked Products	0.74 mg	32%	USDA_SR

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Vegetarian foods high in Manganese

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