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 201–250 of 3,198 foods

#	Food	Category	Per 100 g	% DV
201	Nuts, almonds, oil roasted, lightly salted	Nuts and Seeds	2.46 mg	107%
202	Spices, mustard seed, yellow	Spices and Herbs	2.45 mg	106%
203	Cereal, ready to eat, Life, Toasted Cinnamon, Quaker	Breakfast cereals	2.44 mg	106%
204	Cereal, ready to eat, Grape-nuts, Post	Breakfast cereals	2.43 mg	106%
205	Lupins, raw	Legumes and Legume Products	2.38 mg	104%
206	Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post	Breakfast cereals	2.38 mg	103%
207	Cracker, rye, wafers, seasoned	Baked Products	2.37 mg	103%
208	Peanuts, Spanish, oil-roasted	Legumes and Legume Products	2.35 mg	102%
209	Peanuts, Spanish, oil-roasted, salted	Legumes and Legume Products	2.35 mg	102%
210	Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills	Breakfast cereals	2.35 mg	102%
211	Nuts, almond butter, honey and cinnamon, salted	Nuts and Seeds	2.33 mg	101%
212	Seeds, lotus seeds, dried	Nuts and Seeds	2.32 mg	101%
213	Cereal, hot, oats, instant: raisins and spice, dry, Quaker	Breakfast cereals	2.31 mg	101%
214	Nuts, pilinuts-canarytree, dried	Nuts and Seeds	2.31 mg	101%
215	Cereal, ready to eat, Weetabix, Weetabix	Breakfast cereals	2.31 mg	100%
216	Cereal, ready to eat, Cheerios: honey nut, General Mills	Breakfast cereals	2.31 mg	100%
217	Spices, anise seeds	Spices and Herbs	2.30 mg	100%
218	Grains, quinoa, flour	Cereals, Grains and Pasta	2.30 mg	100%
219	Sweets, syrups, maple, bulk	Sweets	2.30 mg	100%
220	Roll, dinner, whole wheat	Baked Products	2.30 mg	100%
221	Cereal, ready to eat, Fibre 1, General Mills	Breakfast cereals	2.29 mg	100%
222	Cereal, ready to eat, Puffed Wheat, Safeway	Breakfast cereals	2.29 mg	100%
223	Cereal, ready to eat, Shredded Wheat, Post	Breakfast cereals	2.29 mg	99%
224	Cracker, whole-wheat, reduced fat	Baked Products	2.29 mg	99%
225	Soy flour, full-fat, raw	Legumes and Legume Products	2.27 mg	99%
226	Seeds, cottonseed meal, partially defatted	Nuts and Seeds	2.26 mg	98%
227	Cereal, ready to eat, Puffed Rice, unsweenened, Quaker	Breakfast cereals	2.26 mg	98%
228	Grains, amaranth, flour	Cereals, Grains and Pasta	2.25 mg	98%
229	Cracker, whole wheat, low sodium	Baked Products	2.25 mg	98%
230	Cereal, ready to eat, Shreddies, honey, Post	Breakfast cereals	2.24 mg	98%
231	Pancake, whole-wheat, dry mix, incomplete, unprepared	Baked Products	2.24 mg	97%
232	Nuts, almonds, dry roasted, unblanched, salted	Nuts and Seeds	2.23 mg	97%
233	Nuts, almonds, dry roasted, unblanched	Nuts and Seeds	2.23 mg	97%
234	Bread, sprouted wheat, commercial, toasted	Baked Products	2.22 mg	96%
235	Nuts, almond meal, partially defatted	Nuts and Seeds	2.21 mg	96%
236	Nuts, almond meal, partially defatted, salted	Nuts and Seeds	2.21 mg	96%
237	Bread, whole grain (whole-wheat), commercial, toasted	Baked Products	2.19 mg	95%
238	Soybeans, dry, roasted	Legumes and Legume Products	2.18 mg	95%
239	Cereal, ready to eat, Wheat Squares, Organics, President's Choice	Breakfast cereals	2.18 mg	95%
240	Seeds, cottonseed kernels, roasted	Nuts and Seeds	2.18 mg	95%
241	Babyfood, cereal, soya, with fruit, dry	Babyfoods	2.18 mg	95%
242	Granola bar, crunchy, plain	Baked Products	2.18 mg	95%
243	Nuts, almonds, dried, unblanched, unroasted	Nuts and Seeds	2.18 mg	95%
244	Nuts, coconut meat, desiccated, sweetened, flaked, canned	Nuts and Seeds	2.17 mg	94%
245	Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's	Breakfast cereals	2.17 mg	94%
246	Soybean kernels, roasted, salted	Legumes and Legume Products	2.16 mg	94%
247	Soybean kernels, roasted, unsalted	Legumes and Legume Products	2.16 mg	94%
248	Cereal, ready to eat, Lucky Charms, General Mills	Breakfast cereals	2.16 mg	94%
249	Cracker, whole-wheat	Baked Products	2.15 mg	94%
250	Bread, spelt, commercial, toasted	Baked Products	2.15 mg	94%

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Vegetarian foods high in Manganese (Canadian (CNF))

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