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 451–500 of 11,725 foods

#	Food	Category	Per 100 g	% DV	Source
451	Crackers, rye, wafers, seasoned	Baked Products	2.37 mg	103%	USDA_SR
452	Cracker, rye, wafers, seasoned	Baked Products	2.37 mg	103%	CNF
453	Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free	Baked Products	2.36 mg	103%	USDA_SR
454	Peanuts, spanish, oil-roasted, without salt	Legumes and Legume Products	2.35 mg	102%	USDA_SR
455	Peanuts, spanish, oil-roasted, with salt	Legumes and Legume Products	2.35 mg	102%	USDA_SR
456	Peanuts, Spanish, oil-roasted	Legumes and Legume Products	2.35 mg	102%	CNF
457	Peanuts, Spanish, oil-roasted, salted	Legumes and Legume Products	2.35 mg	102%	CNF
458	Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills	Breakfast cereals	2.35 mg	102%	CNF
459	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Breakfast Cereals	2.33 mg	101%	USDA_SR
460	Nuts, almond butter, honey and cinnamon, salted	Nuts and Seeds	2.33 mg	101%	CNF
461	Seeds, lotus seeds, dried	Nut and Seed Products	2.32 mg	101%	USDA_SR
462	Seeds, lotus seeds, dried	Nuts and Seeds	2.32 mg	101%	CNF
463	Cereal, hot, oats, instant: raisins and spice, dry, Quaker	Breakfast cereals	2.31 mg	101%	CNF
464	Nuts, pilinuts, dried	Nut and Seed Products	2.31 mg	101%	USDA_SR
465	Nuts, pilinuts-canarytree, dried	Nuts and Seeds	2.31 mg	101%	CNF
466	Rolls, hamburger or hot dog, whole wheat	Baked Products	2.31 mg	100%	USDA_SR
467	Cereal, ready to eat, Weetabix, Weetabix	Breakfast cereals	2.31 mg	100%	CNF
468	Cereal, ready to eat, Cheerios: honey nut, General Mills	Breakfast cereals	2.31 mg	100%	CNF
469	Flour, amaranth	Cereal Grains and Pasta	2.31 mg	100%	USDA_FF
470	Spices, anise seed	Spices and Herbs	2.30 mg	100%	USDA_SR
471	Syrup, maple, Canadian	Sweets	2.30 mg	100%	USDA_SR
472	Blueberries, wild, canned, heavy syrup, drained	Fruits and Fruit Juices	2.30 mg	100%	USDA_SR
473	Grains, quinoa, flour	Cereals, Grains and Pasta	2.30 mg	100%	CNF
474	Sweets, syrups, maple, bulk	Sweets	2.30 mg	100%	CNF
475	Spices, anise seeds	Spices and Herbs	2.30 mg	100%	CNF
476	Rolls, dinner, whole-wheat	Baked Products	2.30 mg	100%	USDA_SR
477	Roll, dinner, whole wheat	Baked Products	2.30 mg	100%	CNF
478	Cereals, oats, instant, fortified, maple and brown sugar, dry	Breakfast Cereals	2.30 mg	100%	USDA_SR
479	Cereal, ready to eat, Fibre 1, General Mills	Breakfast cereals	2.29 mg	100%	CNF
480	Cereal, ready to eat, Puffed Wheat, Safeway	Breakfast cereals	2.29 mg	100%	CNF
481	Crackers, whole-wheat, reduced fat	Baked Products	2.29 mg	99%	USDA_SR
482	Cracker, whole-wheat, reduced fat	Baked Products	2.29 mg	99%	CNF
483	Cereal, ready to eat, Shredded Wheat, Post	Breakfast cereals	2.29 mg	99%	CNF
484	Nuts, pecans, halves, raw	Nut and Seed Products	2.28 mg	99%	USDA_FF
485	Soy flour, full-fat, raw	Legumes and Legume Products	2.27 mg	99%	USDA_SR
486	Soy flour, full-fat, raw	Legumes and Legume Products	2.27 mg	99%	CNF
487	Seeds, cottonseed meal, partially defatted (glandless)	Nut and Seed Products	2.26 mg	98%	USDA_SR
488	Seeds, cottonseed meal, partially defatted	Nuts and Seeds	2.26 mg	98%	CNF
489	Cereal, ready to eat, Puffed Rice, unsweenened, Quaker	Breakfast cereals	2.26 mg	98%	CNF
490	Grains, amaranth, flour	Cereals, Grains and Pasta	2.25 mg	98%	CNF
491	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Breakfast Cereals	2.25 mg	98%	USDA_SR
492	Crackers, whole-wheat, low salt	Baked Products	2.25 mg	98%	USDA_SR
493	Cracker, whole wheat, low sodium	Baked Products	2.25 mg	98%	CNF
494	Cereal, ready to eat, Shreddies, honey, Post	Breakfast cereals	2.24 mg	98%	CNF
495	Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry	Cereal Grains and Pasta	2.24 mg	97%	USDA_SR
496	Pancakes, whole-wheat, dry mix, incomplete	Baked Products	2.24 mg	97%	USDA_SR
497	Pancake, whole-wheat, dry mix, incomplete, unprepared	Baked Products	2.24 mg	97%	CNF
498	Nuts, almonds, dry roasted, without salt added	Nut and Seed Products	2.23 mg	97%	USDA_SR
499	Nuts, almonds, dry roasted, with salt added	Nut and Seed Products	2.23 mg	97%	USDA_SR
500	Nuts, almonds, dry roasted, unblanched, salted	Nuts and Seeds	2.23 mg	97%	CNF

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Foods high in Manganese

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