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 1851–1900 of 7,088 foods

#	Food	Category	Per 100 g	% DV	Source
1851	Bread, white, commercially prepared	Baked Products	0.63 mg	27%	USDA_FF
1852	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Breakfast Cereals	0.63 mg	27%	USDA_SR
1853	Quinoa, cooked	Cereal Grains and Pasta	0.63 mg	27%	USDA_SR
1854	Grains, quinoa, cooked	Cereals, Grains and Pasta	0.63 mg	27%	CNF
1855	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Baked Products	0.63 mg	27%	USDA_SR
1856	Soup, ramen noodle, any flavor, dry	Soups, Sauces, and Gravies	0.63 mg	27%	USDA_SR
1857	Soup, ramen noodles, any flavour, dry	Soups, Sauces and Gravies	0.63 mg	27%	CNF
1858	Bread, rye	Baked Products	0.63 mg	27%	CNF
1859	English muffin, plain (also sourdough), toasted	Baked Products	0.63 mg	27%	CNF
1860	Crackers, cheese, low sodium	Baked Products	0.63 mg	27%	USDA_SR
1861	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Snacks	0.63 mg	27%	USDA_SR
1862	Cracker, cheese, reduced sodium	Baked Products	0.63 mg	27%	CNF
1863	Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat	Snacks	0.63 mg	27%	CNF
1864	Wheat flour, white (industrial), 9% protein, bleached, unenriched	Cereal Grains and Pasta	0.63 mg	27%	USDA_SR
1865	Wheat flour, white (industrial), 9% protein, bleached, enriched	Cereal Grains and Pasta	0.63 mg	27%	USDA_SR
1866	Malted milk, chocolate flavour, enriched powder	Beverages	0.63 mg	27%	CNF
1867	Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza	Baked Products	0.63 mg	27%	USDA_SR
1868	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Legumes and Legume Products	0.62 mg	27%	USDA_SR
1869	Crackers, snack, Goya Crackers	Baked Products	0.62 mg	27%	USDA_SR
1870	Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride)	Legumes and Legume Products	0.62 mg	27%	CNF
1871	Wheat flour, white (industrial), 13% protein, bleached, unenriched	Cereal Grains and Pasta	0.62 mg	27%	USDA_SR
1872	Wheat flour, white (industrial), 13% protein, bleached, enriched	Cereal Grains and Pasta	0.62 mg	27%	USDA_SR
1873	Candies, milk chocolate, with almonds	Sweets	0.62 mg	27%	USDA_SR
1874	Candies, bars, Hershey's Milk Chocolate with almonds	Sweets	0.62 mg	27%	CNF
1875	Potatoes, scalloped, dry mix, unprepared	Vegetables and Vegetable Products	0.62 mg	27%	USDA_SR
1876	Potato, scalloped, dry mix, unprepared	Vegetables and Vegetable Products	0.62 mg	27%	CNF
1877	Seeds, lotus seeds, raw	Nut and Seed Products	0.62 mg	27%	USDA_SR
1878	Seeds, lotus seeds, raw	Nuts and Seeds	0.62 mg	27%	CNF
1879	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Baked Products	0.62 mg	27%	USDA_SR
1880	Cookie, chocolate chip, commercial, regular, higher fat	Baked Products	0.62 mg	27%	CNF
1881	Semolina, enriched	Cereal Grains and Pasta	0.62 mg	27%	USDA_SR
1882	Semolina, unenriched	Cereal Grains and Pasta	0.62 mg	27%	USDA_SR
1883	Grains, semolina	Cereals, Grains and Pasta	0.62 mg	27%	CNF
1884	Cookies, shortbread, commercially prepared, pecan	Baked Products	0.62 mg	27%	USDA_SR
1885	Cookie, shortbread, pecan, commercial	Baked Products	0.62 mg	27%	CNF
1886	Grape juice, frozen concentrate, sugar and vitamin C added, undiluted	Fruits and fruit juices	0.62 mg	27%	CNF
1887	Potatoes, baked, skin only, with salt	Vegetables and Vegetable Products	0.62 mg	27%	USDA_SR
1888	Potatoes, baked, skin, without salt	Vegetables and Vegetable Products	0.62 mg	27%	USDA_SR
1889	Potato, skin, baked	Vegetables and Vegetable Products	0.62 mg	27%	CNF
1890	Sweet potato, canned, syrup pack, drained solids	Vegetables and Vegetable Products	0.61 mg	27%	USDA_SR
1891	Pie crust, standard type, frozen, ready-to-bake, baked	Baked Products	0.61 mg	27%	CNF
1892	Sweet potato, canned, syrup pack, drained solids	Vegetables and Vegetable Products	0.61 mg	27%	CNF
1893	Wheat flour, white, tortilla mix, enriched	Cereal Grains and Pasta	0.61 mg	27%	USDA_SR
1894	Grains, wheat flour, white, tortilla mix	Cereals, Grains and Pasta	0.61 mg	27%	CNF
1895	Raspberries, frozen, red, unsweetened	Fruits and Fruit Juices	0.61 mg	27%	USDA_SR
1896	Potato, skin, baked, with salt	Vegetables and Vegetable Products	0.61 mg	27%	CNF
1897	Bulgur, cooked	Cereal Grains and Pasta	0.61 mg	26%	USDA_SR
1898	Grains, bulgur, cooked	Cereals, Grains and Pasta	0.61 mg	26%	CNF
1899	Bread, white, commercial, with added fibre	Baked Products	0.61 mg	26%	CNF
1900	Tofu, raw, regular, prepared with calcium sulfate	Legumes and Legume Products	0.60 mg	26%	USDA_SR

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Vegetarian foods high in Manganese

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