Foods high in Manganese (Canadian (CNF))

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 151–200 of 4,991 foods

#	Food	Category	Per 100 g	% DV
151	Soup, cream, chicken, dehydrated	Soups, Sauces and Gravies	3.00 mg	130%
152	Babyfood, cereal, mixed grain, dry	Babyfoods	3.00 mg	130%
153	Grains, spelt, uncooked	Cereals, Grains and Pasta	2.98 mg	130%
154	Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's	Breakfast cereals	2.98 mg	130%
155	Snacks, rice cakes, brown rice, rye	Snacks	2.98 mg	129%
156	Tea, instant, sweetened, lemon flavour, powder, decaffeinated	Beverages	2.96 mg	129%
157	Spices, allspice, ground	Spices and Herbs	2.94 mg	128%
158	Spices, nutmeg, ground	Spices and Herbs	2.90 mg	126%
159	Willow, native, young leaves, chopped	Vegetables and Vegetable Products	2.90 mg	126%
160	Blueberry, wild, frozen	Fruits and fruit juices	2.87 mg	125%
161	Grains, teff, cooked	Cereals, Grains and Pasta	2.86 mg	124%
162	Grape leaves (vine leaves), raw	Vegetables and Vegetable Products	2.85 mg	124%
163	Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker	Breakfast cereals	2.85 mg	124%
164	Cereal, ready to eat, Life, Quaker	Breakfast cereals	2.84 mg	124%
165	Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker	Breakfast cereals	2.82 mg	123%
166	Nuts, coconut meat, desiccated, toasted	Nuts and Seeds	2.80 mg	122%
167	Game meat, native, caribou (reindeer), stomach, contents	Lamb, Veal and Game	2.80 mg	122%
168	Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker	Breakfast cereals	2.79 mg	121%
169	Babyfood, cereal, ready to eat, 'O' shaped	Babyfoods	2.79 mg	121%
170	Nuts, coconut meat, desiccated, creamed	Nuts and Seeds	2.78 mg	121%
171	Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker	Breakfast cereals	2.77 mg	121%
172	Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted	Baked Products	2.75 mg	119%
173	Nuts, coconut meat, desiccated, unsweetened	Nuts and Seeds	2.75 mg	119%
174	Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker	Breakfast cereals	2.74 mg	119%
175	Grains, wheat, kamut khorasan, uncooked	Cereals, Grains and Pasta	2.73 mg	119%
176	Seeds, chia seeds, dried	Nuts and Seeds	2.72 mg	118%
177	Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills	Breakfast cereals	2.71 mg	118%
178	Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi	Breakfast cereals	2.71 mg	118%
179	Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker	Breakfast cereals	2.69 mg	117%
180	Grains, wheat flour, whole-wheat	Cereals, Grains and Pasta	2.69 mg	117%
181	Grains, rye	Cereals, Grains and Pasta	2.68 mg	117%
182	Cereal, ready to eat, Alpha-bits, Post	Breakfast cereals	2.67 mg	116%
183	Muffin, wheat bran, dry mix, unprepared	Baked Products	2.67 mg	116%
184	Snacks, pretzels, hard, whole-wheat, including both salted and unsalted	Snacks	2.66 mg	116%
185	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	2.65 mg	115%
186	Peanuts, Spanish, raw	Legumes and Legume Products	2.64 mg	115%
187	Leeks (bulb and lower-leaf portion), freeze-dried	Vegetables and Vegetable Products	2.63 mg	115%
188	Muffin, oat bran (wheat free-product)	Baked Products	2.63 mg	114%
189	Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker	Breakfast cereals	2.61 mg	113%
190	Sweets, molasses, blackstrap	Sweets	2.61 mg	113%
191	Cereal, hot, oats, instant: cookies and cream, dry, Quaker	Breakfast cereals	2.60 mg	113%
192	Nuts, Chinese chestnuts, dried	Nuts and Seeds	2.60 mg	113%
193	Cereal, hot, oats, instant: peaches 'n cream, dry, Quaker	Breakfast cereals	2.59 mg	113%
194	Seeds, sesame butter, from whole seed, paste	Nuts and Seeds	2.54 mg	110%
195	Cereal, hot, oats, instant: dinosaur eggs, dry, Quaker	Breakfast cereals	2.53 mg	110%
196	Cereal, ready to eat, Kashi: honey puffed, Kashi	Breakfast cereals	2.52 mg	110%
197	Cereal, ready to eat, Honey Nut O's, Selection	Breakfast cereals	2.52 mg	110%
198	Soybeans, dry, raw	Legumes and Legume Products	2.52 mg	109%
199	Seeds, sesame seeds, whole, roasted and toasted	Nuts and Seeds	2.50 mg	109%
200	Bread, whole grain (whole-wheat), +seeds and bran, commercial	Baked Products	2.50 mg	109%

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Foods high in Manganese (Canadian (CNF))

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