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 351–400 of 7,088 foods

#	Food	Category	Per 100 g	% DV	Source
351	Nuts, coconut meat, dried (desiccated), creamed	Nut and Seed Products	2.78 mg	121%	USDA_SR
352	Nuts, coconut meat, desiccated, creamed	Nuts and Seeds	2.78 mg	121%	CNF
353	Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker	Breakfast cereals	2.77 mg	121%	CNF
354	Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted	Baked Products	2.75 mg	119%	CNF
355	Nuts, coconut meat, dried (desiccated), not sweetened	Nut and Seed Products	2.75 mg	119%	USDA_SR
356	Nuts, coconut meat, desiccated, unsweetened	Nuts and Seeds	2.75 mg	119%	CNF
357	Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker	Breakfast cereals	2.74 mg	119%	CNF
358	Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron	Baby Foods	2.74 mg	119%	USDA_SR
359	Wheat, KAMUT khorasan, uncooked	Cereal Grains and Pasta	2.73 mg	119%	USDA_SR
360	Grains, wheat, kamut khorasan, uncooked	Cereals, Grains and Pasta	2.73 mg	119%	CNF
361	Seeds, chia seeds, dried	Nut and Seed Products	2.72 mg	118%	USDA_SR
362	Seeds, chia seeds, dried	Nuts and Seeds	2.72 mg	118%	CNF
363	Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi	Breakfast cereals	2.71 mg	118%	CNF
364	Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills	Breakfast cereals	2.71 mg	118%	CNF
365	Cereals ready-to-eat, RALSTON TASTEEOS	Breakfast Cereals	2.70 mg	117%	USDA_SR
366	Rice, brown, long grain, unenriched, raw	Cereal Grains and Pasta	2.70 mg	117%	USDA_FF
367	Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker	Breakfast cereals	2.69 mg	117%	CNF
368	Grains, wheat flour, whole-wheat	Cereals, Grains and Pasta	2.69 mg	117%	CNF
369	Grains, rye	Cereals, Grains and Pasta	2.68 mg	117%	CNF
370	Cereal, ready to eat, Alpha-bits, Post	Breakfast cereals	2.67 mg	116%	CNF
371	Muffins, wheat bran, dry mix	Baked Products	2.67 mg	116%	USDA_SR
372	Muffin, wheat bran, dry mix, unprepared	Baked Products	2.67 mg	116%	CNF
373	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks	2.66 mg	116%	USDA_SR
374	Snacks, pretzels, hard, whole-wheat, including both salted and unsalted	Snacks	2.66 mg	116%	CNF
375	Spaghetti, spinach, dry	Cereal Grains and Pasta	2.65 mg	115%	USDA_SR
376	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	2.65 mg	115%	CNF
377	Peanuts, spanish, raw	Legumes and Legume Products	2.64 mg	115%	USDA_SR
378	Peanuts, Spanish, raw	Legumes and Legume Products	2.64 mg	115%	CNF
379	Bulgur, dry, raw	Cereal Grains and Pasta	2.64 mg	115%	USDA_FF
380	Leeks, (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	2.63 mg	115%	USDA_SR
381	Leeks (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	2.63 mg	115%	CNF
382	Seeds, sunflower seed, kernel, raw	Nut and Seed Products	2.63 mg	114%	USDA_FF
383	Muffins, oat bran	Baked Products	2.63 mg	114%	USDA_SR
384	Muffin, oat bran (wheat free-product)	Baked Products	2.63 mg	114%	CNF
385	Rice, red, unenriched, dry, raw	Cereal Grains and Pasta	2.63 mg	114%	USDA_FF
386	Nuts, mixed nuts, dry roasted, with peanuts, without salt added	Nut and Seed Products	2.61 mg	113%	USDA_SR
387	Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER	Nut and Seed Products	2.61 mg	113%	USDA_SR
388	Sweets, molasses, blackstrap	Sweets	2.61 mg	113%	CNF
389	Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker	Breakfast cereals	2.61 mg	113%	CNF
390	Cereal, hot, oats, instant: cookies and cream, dry, Quaker	Breakfast cereals	2.60 mg	113%	CNF
391	Nuts, chestnuts, chinese, dried	Nut and Seed Products	2.60 mg	113%	USDA_SR
392	Nuts, Chinese chestnuts, dried	Nuts and Seeds	2.60 mg	113%	CNF
393	Farro, pearled, dry, raw	Cereal Grains and Pasta	2.60 mg	113%	USDA_FF
394	Cereal, hot, oats, instant: peaches 'n cream, dry, Quaker	Breakfast cereals	2.59 mg	113%	CNF
395	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Snacks	2.59 mg	113%	USDA_SR
396	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Breakfast Cereals	2.58 mg	112%	USDA_SR
397	Rye grain	Cereal Grains and Pasta	2.58 mg	112%	USDA_SR
398	Bread, whole-wheat, commercially prepared, toasted	Baked Products	2.54 mg	111%	USDA_SR
399	Seeds, sesame butter, paste	Nut and Seed Products	2.54 mg	110%	USDA_SR
400	Seeds, sesame butter, from whole seed, paste	Nuts and Seeds	2.54 mg	110%	CNF

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Vegetarian foods high in Manganese

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