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 2951–3000 of 7,088 foods

#	Food	Category	Per 100 g	% DV	Source
2951	Beans, snap, green, microwaved	Vegetables and Vegetable Products	0.33 mg	14%	USDA_SR
2952	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Baked Products	0.33 mg	14%	USDA_SR
2953	Beans, snap (Italian, green or yellow), fresh, microwaved	Vegetables and Vegetable Products	0.33 mg	14%	CNF
2954	Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry)	Baked Products	0.33 mg	14%	CNF
2955	Fast foods, breakfast, english muffin with butter	Fast Foods	0.33 mg	14%	CNF
2956	Tomato, paste, canned, without salt added	Vegetables and Vegetable Products	0.33 mg	14%	USDA_FF
2957	Waterchestnuts, chinese, (matai), raw	Vegetables and Vegetable Products	0.33 mg	14%	USDA_SR
2958	Waterchestnuts, Chinese, raw	Vegetables and Vegetable Products	0.33 mg	14%	CNF
2959	Croissants, butter	Baked Products	0.33 mg	14%	USDA_SR
2960	Cake, shortcake, biscuit-type, prepared from recipe	Baked Products	0.33 mg	14%	USDA_SR
2961	Beans, snap, green, frozen, all styles, microwaved	Vegetables and Vegetable Products	0.33 mg	14%	USDA_SR
2962	Candies, WHATCHAMACALLIT Candy Bar	Sweets	0.33 mg	14%	USDA_SR
2963	Snacks, tortilla chips, nacho cheese	Snacks	0.33 mg	14%	USDA_SR
2964	Refried beans, canned, vegetarian	Legumes and Legume Products	0.33 mg	14%	CNF
2965	Beans, snap (Italian, green or yellow), frozen, microwaved	Vegetables and Vegetable Products	0.33 mg	14%	CNF
2966	Turnip greens, boiled, drained, with salt	Vegetables and Vegetable Products	0.33 mg	14%	CNF
2967	Pokeberry shoots, boiled, drained, with salt	Vegetables and Vegetable Products	0.33 mg	14%	CNF
2968	Cake, shortcake, biscuit-type, homemade	Baked Products	0.33 mg	14%	CNF
2969	Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted	Vegetables and Vegetable Products	0.33 mg	14%	CNF
2970	Candies, bars, Whatchamacallit	Sweets	0.33 mg	14%	CNF
2971	Snacks, tortilla chips, nacho	Snacks	0.33 mg	14%	CNF
2972	Croissant, butter, commercial	Baked Products	0.33 mg	14%	CNF
2973	Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery	Baked Products	0.33 mg	14%	USDA_SR
2974	Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies	Sweets	0.33 mg	14%	USDA_SR
2975	Beets, raw	Vegetables and Vegetable Products	0.33 mg	14%	USDA_SR
2976	Candies, M&M's, plain chocolate candies	Sweets	0.33 mg	14%	CNF
2977	Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery	Baked Products	0.33 mg	14%	CNF
2978	Beets, raw	Vegetables and Vegetable Products	0.33 mg	14%	CNF
2979	Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed	Legumes and Legume Products	0.33 mg	14%	USDA_FF
2980	Bagels, cinnamon-raisin, toasted	Baked Products	0.33 mg	14%	USDA_SR
2981	Pizza, cheese topping, thin crust, frozen, cooked	Fast Foods	0.33 mg	14%	USDA_SR
2982	Pizza, cheese, thin crust, frozen, cooked	Fast Foods	0.33 mg	14%	CNF
2983	Bagel, cinnamon-raisin, toasted	Baked Products	0.33 mg	14%	CNF
2984	Beans, black turtle, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	0.33 mg	14%	USDA_SR
2985	Beans, black turtle, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	0.33 mg	14%	USDA_SR
2986	Pears, dried, sulfured, uncooked	Fruits and Fruit Juices	0.33 mg	14%	USDA_SR
2987	Beans, black turtle, mature seeds, boiled, salted	Legumes and Legume Products	0.33 mg	14%	CNF
2988	Beans, black turtle, mature seeds, boiled	Legumes and Legume Products	0.33 mg	14%	CNF
2989	Pear, dried halves, sulphured, uncooked	Fruits and fruit juices	0.33 mg	14%	CNF
2990	Tortillas, ready-to-bake or -fry, corn	Baked Products	0.33 mg	14%	USDA_SR
2991	Cookies, peanut butter, refrigerated dough	Baked Products	0.33 mg	14%	USDA_SR
2992	Refried beans, canned, fat-free	Legumes and Legume Products	0.33 mg	14%	USDA_SR
2993	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Breakfast Cereals	0.33 mg	14%	USDA_SR
2994	Beets, cooked, boiled, drained	Vegetables and Vegetable Products	0.33 mg	14%	USDA_SR
2995	Beets, cooked, boiled. drained, with salt	Vegetables and Vegetable Products	0.33 mg	14%	USDA_SR
2996	Restaurant, Latino, black bean soup	Restaurant Foods	0.33 mg	14%	USDA_SR
2997	Soup, black bean, ready-to-serve	Soups, Sauces and Gravies	0.33 mg	14%	CNF
2998	Tortilla, ready-to-bake / fry, corn	Baked Products	0.33 mg	14%	CNF
2999	Cookie, peanut butter, refrigerated dough	Baked Products	0.33 mg	14%	CNF
3000	Beets, boiled, drained	Vegetables and Vegetable Products	0.33 mg	14%	CNF

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Vegetarian foods high in Manganese

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