Vegetarian foods high in Manganese (Canadian (CNF))

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 151–200 of 3,198 foods

#	Food	Category	Per 100 g	% DV
151	Tea, instant, sweetened, lemon flavour, powder, decaffeinated	Beverages	2.96 mg	129%
152	Spices, allspice, ground	Spices and Herbs	2.94 mg	128%
153	Willow, native, young leaves, chopped	Vegetables and Vegetable Products	2.90 mg	126%
154	Spices, nutmeg, ground	Spices and Herbs	2.90 mg	126%
155	Blueberry, wild, frozen	Fruits and fruit juices	2.87 mg	125%
156	Grains, teff, cooked	Cereals, Grains and Pasta	2.86 mg	124%
157	Grape leaves (vine leaves), raw	Vegetables and Vegetable Products	2.85 mg	124%
158	Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker	Breakfast cereals	2.85 mg	124%
159	Cereal, ready to eat, Life, Quaker	Breakfast cereals	2.84 mg	124%
160	Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker	Breakfast cereals	2.82 mg	123%
161	Nuts, coconut meat, desiccated, toasted	Nuts and Seeds	2.80 mg	122%
162	Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker	Breakfast cereals	2.79 mg	121%
163	Babyfood, cereal, ready to eat, 'O' shaped	Babyfoods	2.79 mg	121%
164	Nuts, coconut meat, desiccated, creamed	Nuts and Seeds	2.78 mg	121%
165	Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker	Breakfast cereals	2.77 mg	121%
166	Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted	Baked Products	2.75 mg	119%
167	Nuts, coconut meat, desiccated, unsweetened	Nuts and Seeds	2.75 mg	119%
168	Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker	Breakfast cereals	2.74 mg	119%
169	Grains, wheat, kamut khorasan, uncooked	Cereals, Grains and Pasta	2.73 mg	119%
170	Seeds, chia seeds, dried	Nuts and Seeds	2.72 mg	118%
171	Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi	Breakfast cereals	2.71 mg	118%
172	Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills	Breakfast cereals	2.71 mg	118%
173	Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker	Breakfast cereals	2.69 mg	117%
174	Grains, wheat flour, whole-wheat	Cereals, Grains and Pasta	2.69 mg	117%
175	Grains, rye	Cereals, Grains and Pasta	2.68 mg	117%
176	Cereal, ready to eat, Alpha-bits, Post	Breakfast cereals	2.67 mg	116%
177	Muffin, wheat bran, dry mix, unprepared	Baked Products	2.67 mg	116%
178	Snacks, pretzels, hard, whole-wheat, including both salted and unsalted	Snacks	2.66 mg	116%
179	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	2.65 mg	115%
180	Peanuts, Spanish, raw	Legumes and Legume Products	2.64 mg	115%
181	Leeks (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	2.63 mg	115%
182	Muffin, oat bran (wheat free-product)	Baked Products	2.63 mg	114%
183	Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker	Breakfast cereals	2.61 mg	113%
184	Sweets, molasses, blackstrap	Sweets	2.61 mg	113%
185	Cereal, hot, oats, instant: cookies and cream, dry, Quaker	Breakfast cereals	2.60 mg	113%
186	Nuts, Chinese chestnuts, dried	Nuts and Seeds	2.60 mg	113%
187	Cereal, hot, oats, instant: peaches 'n cream, dry, Quaker	Breakfast cereals	2.59 mg	113%
188	Seeds, sesame butter, from whole seed, paste	Nuts and Seeds	2.54 mg	110%
189	Cereal, hot, oats, instant: dinosaur eggs, dry, Quaker	Breakfast cereals	2.53 mg	110%
190	Cereal, ready to eat, Kashi: honey puffed, Kashi	Breakfast cereals	2.52 mg	110%
191	Cereal, ready to eat, Honey Nut O's, Selection	Breakfast cereals	2.52 mg	110%
192	Soybeans, dry, raw	Legumes and Legume Products	2.52 mg	109%
193	Seeds, sesame seeds, whole, roasted and toasted	Nuts and Seeds	2.50 mg	109%
194	Bread, whole grain (whole-wheat), +seeds and bran, commercial	Baked Products	2.50 mg	109%
195	Seeds, flaxseed (linseed), whole and ground	Nuts and Seeds	2.48 mg	108%
196	Cracker, crispbread, rye	Baked Products	2.48 mg	108%
197	Nuts, coconut meat, desiccated, sweetened, shredded	Nuts and Seeds	2.48 mg	108%
198	Cereal, ready to eat, Special K: Satisfaction, Kellogg's	Breakfast cereals	2.47 mg	107%
199	Nuts, almonds, oil roasted, unblanched	Nuts and Seeds	2.46 mg	107%
200	Nuts, almonds, oil roasted, unblanched, salted	Nuts and Seeds	2.46 mg	107%

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Vegetarian foods high in Manganese (Canadian (CNF))

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