Vegetarian foods high in Manganese (USDA SR Legacy)

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

Selling a product with manganese? Generate a print-ready nutrition label from your recipe.

Showing 2301–2350 of 3,566 foods

#	Food	Category	Per 100 g	% DV
2301	Bread, stuffing, dry mix, prepared	Baked Products	0.15 mg	6%
2302	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.15 mg	6%
2303	Apples, frozen, unsweetened, heated (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.15 mg	6%
2304	Sauce, hot chile, sriracha	Soups, Sauces, and Gravies	0.15 mg	6%
2305	Squash, winter, acorn, cooked, boiled, mashed, with salt	Vegetables and Vegetable Products	0.15 mg	6%
2306	Potatoes, hash brown, frozen, plain, unprepared	Vegetables and Vegetable Products	0.15 mg	6%
2307	Squash, winter, acorn, cooked, boiled, mashed, without salt	Vegetables and Vegetable Products	0.15 mg	6%
2308	Apricots, dehydrated (low-moisture), sulfured, stewed	Fruits and Fruit Juices	0.14 mg	6%
2309	Cereals, corn grits, white, regular and quick, enriched, dry	Breakfast Cereals	0.14 mg	6%
2310	Potatoes, white, flesh and skin, raw	Vegetables and Vegetable Products	0.14 mg	6%
2311	Cereals, CREAM OF RICE, cooked with water, with salt	Breakfast Cereals	0.14 mg	6%
2312	Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber	Baby Foods	0.14 mg	6%
2313	Gooseberries, raw	Fruits and Fruit Juices	0.14 mg	6%
2314	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	0.14 mg	6%
2315	Babyfood, dinner, mixed vegetable, junior	Baby Foods	0.14 mg	6%
2316	Salad dressing, honey mustard dressing, reduced calorie	Fats and Oils	0.14 mg	6%
2317	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	6%
2318	CRACKER BARREL, coleslaw	Restaurant Foods	0.14 mg	6%
2319	Plantains, yellow, raw	Fruits and Fruit Juices	0.14 mg	6%
2320	Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	6%
2321	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Fruits and Fruit Juices	0.14 mg	6%
2322	Carrots, raw	Vegetables and Vegetable Products	0.14 mg	6%
2323	Water convolvulus, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	6%
2324	Water convolvulus, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	6%
2325	Apples, raw, without skin, cooked, microwave	Fruits and Fruit Juices	0.14 mg	6%
2326	Cream substitute, flavored, liquid	Dairy and Egg Products	0.14 mg	6%
2327	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids	Fruits and Fruit Juices	0.14 mg	6%
2328	Avocados, raw, all commercial varieties	Fruits and Fruit Juices	0.14 mg	6%
2329	Nuts, coconut water (liquid from coconuts)	Nut and Seed Products	0.14 mg	6%
2330	Seeds, breadfruit seeds, raw	Nut and Seed Products	0.14 mg	6%
2331	Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	6%
2332	Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	6%
2333	Kohlrabi, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	6%
2334	Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	6%
2335	Agave, cooked (Southwest)	American Indian/Alaska Native Foods	0.14 mg	6%
2336	Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw	Vegetables and Vegetable Products	0.14 mg	6%
2337	Mushrooms, brown, italian, or crimini, raw	Vegetables and Vegetable Products	0.14 mg	6%
2338	Kohlrabi, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	6%
2339	Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	6%
2340	Oil, flaxseed, contains added sliced flaxseed	Fats and Oils	0.14 mg	6%
2341	Potatoes, red, flesh and skin, raw	Vegetables and Vegetable Products	0.14 mg	6%
2342	Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk)	Baked Products	0.14 mg	6%
2343	Pancakes, plain, dry mix, incomplete, prepared	Baked Products	0.14 mg	6%
2344	Yokan, prepared from adzuki beans and sugar	Legumes and Legume Products	0.14 mg	6%
2345	Cranberry juice cocktail, frozen concentrate	Beverages	0.14 mg	6%
2346	Pie, cherry, commercially prepared	Baked Products	0.14 mg	6%
2347	Cake, cheesecake, commercially prepared	Baked Products	0.14 mg	6%
2348	Cream substitute, flavored, powdered	Dairy and Egg Products	0.14 mg	6%
2349	BURGER KING, DOUBLE WHOPPER, with cheese	Fast Foods	0.14 mg	6%
2350	Potatoes, boiled, cooked without skin, flesh, with salt	Vegetables and Vegetable Products	0.14 mg	6%

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegetarian foods high in Manganese (USDA SR Legacy)

Turn these foods into a print-ready nutrition label.