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 251–300 of 3,198 foods

#	Food	Category	Per 100 g	% DV
251	Snacks, Clif bar, all flavours	Snacks	2.15 mg	93%
252	Nuts, mixed nuts, oil roasted without peanuts, lightly salted	Nuts and Seeds	2.14 mg	93%
253	Seeds, cottonseed flour, partially defatted	Nuts and Seeds	2.14 mg	93%
254	Nuts, almond butter, plain	Nuts and Seeds	2.13 mg	93%
255	Nuts, almond butter, plain, salted	Nuts and Seeds	2.13 mg	93%
256	Seeds, cottonseed flour, low fat	Nuts and Seeds	2.13 mg	93%
257	Cereal, ready to eat, Special K, Kellogg's	Breakfast cereals	2.13 mg	93%
258	Cereal, ready to eat, Cheerios: multigrain, General Mills	Breakfast cereals	2.13 mg	92%
259	Cereal, ready to eat, Special K: with Red Berries, Kellogg's	Breakfast cereals	2.12 mg	92%
260	Seeds, sunflower seed kernels, toasted	Nuts and Seeds	2.11 mg	92%
261	Seeds, sunflower seed kernels, toasted, salted	Nuts and Seeds	2.11 mg	92%
262	Seeds, sunflower seed kernels, dry roasted	Nuts and Seeds	2.11 mg	92%
263	Seeds, sunflower seed kernels, dry roasted, salted	Nuts and Seeds	2.11 mg	92%
264	Spices, chervil, dried	Spices and Herbs	2.10 mg	91%
265	Peanut butter, natural	Legumes and Legume Products	2.08 mg	91%
266	Seeds, sunflower seed kernels, oil roasted, salted	Nuts and Seeds	2.08 mg	90%
267	Seeds, sunflower seed kernels, oil roasted	Nuts and Seeds	2.08 mg	90%
268	Soy flour, full-fat, roasted	Legumes and Legume Products	2.08 mg	90%
269	Seeds, sunflower seed butter	Nuts and Seeds	2.07 mg	90%
270	Seeds, sunflower seed butter, salted	Nuts and Seeds	2.07 mg	90%
271	Cereal, ready to eat, Harvest Crunch: original, Quaker	Breakfast cereals	2.07 mg	90%
272	Bread, whole wheat, homemade (2/3 whole wheat flour), toasted	Baked Products	2.07 mg	90%
273	Nuts, Japanese chestnuts, roasted	Nuts and Seeds	2.06 mg	90%
274	Cereal, ready to eat, Kashi: GoLean Crunch, Kashi	Breakfast cereals	2.06 mg	90%
275	Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker	Breakfast cereals	2.06 mg	90%
276	Granola bar, crunchy, fruit and/or nut	Baked Products	2.05 mg	89%
277	Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted	Baked Products	2.05 mg	89%
278	Nuts, mixed nuts, oil roasted with peanuts, lightly salted	Nuts and Seeds	2.04 mg	89%
279	Nuts, mixed nuts, oil roasted with peanuts	Nuts and Seeds	2.04 mg	89%
280	Nuts, mixed nuts, oil roasted with peanuts, salted	Nuts and Seeds	2.04 mg	89%
281	Snacks, soy chips or crisps, salted	Snacks	2.04 mg	89%
282	Grains, quinoa, dry	Cereals, Grains and Pasta	2.03 mg	88%
283	Grains, buckwheat flour, whole-groat	Cereals, Grains and Pasta	2.03 mg	88%
284	Seeds, safflower seed kernels, dried	Nuts and Seeds	2.01 mg	88%
285	Bread, sprouted wheat, commercial	Baked Products	2.01 mg	87%
286	Peanuts, Virginia, oil-roasted	Legumes and Legume Products	2.01 mg	87%
287	Peanuts, Virginia, oil-roasted, salted	Legumes and Legume Products	2.01 mg	87%
288	Nuts, almonds, toasted, unblanched	Nuts and Seeds	2.00 mg	87%
289	Nuts, almonds, honey roasted, unblanched	Nuts and Seeds	2.00 mg	87%
290	Babyfood, cereal, oat, with milk powder and fruit, dry	Babyfoods	2.00 mg	87%
291	Spices, pepper, red or cayenne	Spices and Herbs	2.00 mg	87%
292	Blueberry, wild, raw	Fruits and fruit juices	2.00 mg	87%
293	Seeds, safflower seed meal, partially defatted	Nuts and Seeds	2.00 mg	87%
294	Cereal, ready to eat, Shreddies, Post	Breakfast cereals	2.00 mg	87%
295	Cereal, ready to eat, On Track, President's Choice	Breakfast cereals	1.99 mg	87%
296	Bread, whole grain (whole-wheat), commercial	Baked Products	1.99 mg	86%
297	Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted	Baked Products	1.98 mg	86%
298	Peanuts, Valencia, raw	Legumes and Legume Products	1.98 mg	86%
299	Peanut butter, lower sugar	Legumes and Legume Products	1.98 mg	86%
300	Cereal, ready to eat, Muslix: various flavours, Kellogg's	Breakfast cereals	1.98 mg	86%

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Vegetarian foods high in Manganese (Canadian (CNF))

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