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 401–450 of 7,088 foods

#	Food	Category	Per 100 g	% DV	Source
401	Cereal, hot, oats, instant: dinosaur eggs, dry, Quaker	Breakfast cereals	2.53 mg	110%	CNF
402	Cereal, ready to eat, Kashi: honey puffed, Kashi	Breakfast cereals	2.52 mg	110%	CNF
403	Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins	Breakfast Cereals	2.52 mg	110%	USDA_SR
404	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Breakfast Cereals	2.52 mg	110%	USDA_SR
405	Babyfood, cereal, whole wheat, with apples, dry fortified	Baby Foods	2.52 mg	110%	USDA_SR
406	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Baked Products	2.52 mg	110%	USDA_SR
407	Cereal, ready to eat, Honey Nut O's, Selection	Breakfast cereals	2.52 mg	110%	CNF
408	Soybeans, mature seeds, raw	Legumes and Legume Products	2.52 mg	109%	USDA_SR
409	Soybeans, dry, raw	Legumes and Legume Products	2.52 mg	109%	CNF
410	Seeds, sesame seeds, whole, roasted and toasted	Nut and Seed Products	2.50 mg	109%	USDA_SR
411	Bread, whole grain (whole-wheat), +seeds and bran, commercial	Baked Products	2.50 mg	109%	CNF
412	Seeds, sesame seeds, whole, roasted and toasted	Nuts and Seeds	2.50 mg	109%	CNF
413	Seeds, flaxseed	Nut and Seed Products	2.48 mg	108%	USDA_SR
414	Seeds, flaxseed (linseed), whole and ground	Nuts and Seeds	2.48 mg	108%	CNF
415	Crackers, crispbread, rye	Baked Products	2.48 mg	108%	USDA_SR
416	Nuts, coconut meat, dried (desiccated), sweetened, shredded	Nut and Seed Products	2.48 mg	108%	USDA_SR
417	Cracker, crispbread, rye	Baked Products	2.48 mg	108%	CNF
418	Nuts, coconut meat, desiccated, sweetened, shredded	Nuts and Seeds	2.48 mg	108%	CNF
419	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Breakfast Cereals	2.47 mg	108%	USDA_SR
420	Cereal, ready to eat, Special K: Satisfaction, Kellogg's	Breakfast cereals	2.47 mg	107%	CNF
421	Nuts, almonds, oil roasted, without salt added	Nut and Seed Products	2.46 mg	107%	USDA_SR
422	Seeds, sesame seeds, whole, dried	Nut and Seed Products	2.46 mg	107%	USDA_SR
423	Nuts, almonds, oil roasted, with salt added	Nut and Seed Products	2.46 mg	107%	USDA_SR
424	Nuts, almonds, oil roasted, lightly salted	Nut and Seed Products	2.46 mg	107%	USDA_SR
425	Nuts, almonds, oil roasted, lightly salted	Nuts and Seeds	2.46 mg	107%	CNF
426	Nuts, almonds, oil roasted, unblanched, salted	Nuts and Seeds	2.46 mg	107%	CNF
427	Nuts, almonds, oil roasted, unblanched	Nuts and Seeds	2.46 mg	107%	CNF
428	Babyfood, Multigrain whole grain cereal, dry fortified	Baby Foods	2.46 mg	107%	USDA_SR
429	Crackers, gluten-free, multi-seeded and multigrain	Baked Products	2.45 mg	107%	USDA_SR
430	Spices, mustard seed, ground	Spices and Herbs	2.45 mg	106%	USDA_SR
431	Spices, mustard seed, yellow	Spices and Herbs	2.45 mg	106%	CNF
432	Cereal, ready to eat, Life, Toasted Cinnamon, Quaker	Breakfast cereals	2.44 mg	106%	CNF
433	Cereal, ready to eat, Grape-nuts, Post	Breakfast cereals	2.43 mg	106%	CNF
434	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Baked Products	2.42 mg	105%	USDA_SR
435	Rye flour, medium	Cereal Grains and Pasta	2.41 mg	105%	USDA_SR
436	Flaxseed, ground	Nut and Seed Products	2.40 mg	105%	USDA_FF
437	Lupins, mature seeds, raw	Legumes and Legume Products	2.38 mg	104%	USDA_SR
438	Lupins, raw	Legumes and Legume Products	2.38 mg	104%	CNF
439	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Breakfast Cereals	2.38 mg	103%	USDA_SR
440	Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post	Breakfast cereals	2.38 mg	103%	CNF
441	Crackers, rye, wafers, seasoned	Baked Products	2.37 mg	103%	USDA_SR
442	Cracker, rye, wafers, seasoned	Baked Products	2.37 mg	103%	CNF
443	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Baked Products	2.36 mg	103%	USDA_SR
444	Peanuts, spanish, oil-roasted, without salt	Legumes and Legume Products	2.35 mg	102%	USDA_SR
445	Peanuts, spanish, oil-roasted, with salt	Legumes and Legume Products	2.35 mg	102%	USDA_SR
446	Peanuts, Spanish, oil-roasted	Legumes and Legume Products	2.35 mg	102%	CNF
447	Peanuts, Spanish, oil-roasted, salted	Legumes and Legume Products	2.35 mg	102%	CNF
448	Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills	Breakfast cereals	2.35 mg	102%	CNF
449	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Breakfast Cereals	2.33 mg	101%	USDA_SR
450	Nuts, almond butter, honey and cinnamon, salted	Nuts and Seeds	2.33 mg	101%	CNF

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Vegetarian foods high in Manganese

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