Vegetarian foods high in Manganese (USDA Foundation)

Manganese is involved in bone formation, blood clotting, and metabolism.

FDA daily value: 2.3 mg

Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

Showing 1-50 of 323 foods.

# Food Category Per 100 g % DV
1 Nuts, macadamia nuts, raw Nut and Seed Products 11.30 mg 491%
2 Nuts, pine nuts, raw Nut and Seed Products 10.25 mg 446%
3 Chia seeds, dry, raw Cereal Grains and Pasta 7.56 mg 329%
4 Nuts, hazelnuts or filberts, raw Nut and Seed Products 6.06 mg 263%
5 Flour, coconut Nut and Seed Products 5.29 mg 230%
6 Einkorn, grain, dry, raw Cereal Grains and Pasta 4.20 mg 183%
7 Seeds, pumpkin seeds (pepitas), raw Nut and Seed Products 4.12 mg 179%
8 Rice, black, unenriched, raw Cereal Grains and Pasta 3.91 mg 170%
9 Flour, soy, defatted Legumes and Legume Products 3.81 mg 166%
10 Sorghum bran, white, unenriched, dry, raw Cereal Grains and Pasta 3.81 mg 165%
11 Chickpeas, (garbanzo beans, bengal gram), dry Legumes and Legume Products 3.58 mg 156%
12 Flour, whole wheat, unenriched Cereal Grains and Pasta 3.56 mg 155%
13 Oats, whole grain, steel cut Cereal Grains and Pasta 3.41 mg 148%
14 Khorasan, grain, dry, raw Cereal Grains and Pasta 3.26 mg 142%
15 Flour, oat, whole grain Cereal Grains and Pasta 3.26 mg 142%
16 Oats, whole grain, rolled, old fashioned Cereal Grains and Pasta 3.23 mg 141%
17 Flour, soy, full-fat Legumes and Legume Products 3.16 mg 137%
18 Nuts, walnuts, English, halves, raw Nut and Seed Products 3.00 mg 130%
19 Flour, spelt, whole grain Cereal Grains and Pasta 2.94 mg 128%
20 Flour, chestnut Nut and Seed Products 2.90 mg 126%
21 Seeds, sunflower seed kernels, dry roasted, with salt added Nut and Seed Products 2.89 mg 126%
22 Flour, rice, brown Cereal Grains and Pasta 2.84 mg 123%
23 Rice, brown, long grain, unenriched, raw Cereal Grains and Pasta 2.70 mg 117%
24 Bulgur, dry, raw Cereal Grains and Pasta 2.64 mg 115%
25 Seeds, sunflower seed, kernel, raw Nut and Seed Products 2.63 mg 114%
26 Rice, red, unenriched, dry, raw Cereal Grains and Pasta 2.63 mg 114%
27 Farro, pearled, dry, raw Cereal Grains and Pasta 2.60 mg 113%
28 Flaxseed, ground Nut and Seed Products 2.40 mg 105%
29 Flour, amaranth Cereal Grains and Pasta 2.31 mg 100%
30 Nuts, pecans, halves, raw Nut and Seed Products 2.28 mg 99%
31 Beans, Dry, Navy (0% moisture) Legumes and Legume Products 2.22 mg 97%
32 Beans, Dry, Navy (0% moisture) Legumes and Legume Products 2.22 mg 97%
33 Bread, whole-wheat, commercially prepared Baked Products 2.18 mg 95%
34 Beans, Dry, Tan (0% moisture) Legumes and Legume Products 2.16 mg 94%
35 Beans, Dry, Tan (0% moisture) Legumes and Legume Products 2.16 mg 94%
36 Nuts, almonds, whole, raw Nut and Seed Products 2.15 mg 93%
37 Almond butter, creamy Nut and Seed Products 2.13 mg 93%
38 Flour, rye Cereal Grains and Pasta 2.13 mg 93%
39 Beans, Dry, Black (0% moisture) Legumes and Legume Products 2.08 mg 90%
40 Beans, Dry, Black (0% moisture) Legumes and Legume Products 2.08 mg 90%
41 Beans, Dry, Small White (0% moisture) Legumes and Legume Products 2.07 mg 90%
42 Beans, Dry, Small White (0% moisture) Legumes and Legume Products 2.07 mg 90%
43 Beans, Dry, Medium Red (0% moisture) Legumes and Legume Products 2.05 mg 89%
44 Beans, Dry, Medium Red (0% moisture) Legumes and Legume Products 2.05 mg 89%
45 Nuts, almonds, dry roasted, with salt added Nut and Seed Products 2.02 mg 88%
46 Flour, quinoa Cereal Grains and Pasta 2.02 mg 88%
47 Nuts, cashew nuts, raw Nut and Seed Products 1.95 mg 85%
48 Beans, Dry, Carioca (0% moisture) Legumes and Legume Products 1.93 mg 84%
49 Beans, Dry, Carioca (0% moisture) Legumes and Legume Products 1.93 mg 84%
50 Beans, Dry, Red (0% moisture) Legumes and Legume Products 1.93 mg 84%

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