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 201–250 of 4,991 foods

#	Food	Category	Per 100 g	% DV
201	Seeds, flaxseed (linseed), whole and ground	Nuts and Seeds	2.48 mg	108%
202	Cracker, crispbread, rye	Baked Products	2.48 mg	108%
203	Nuts, coconut meat, desiccated, sweetened, shredded	Nuts and Seeds	2.48 mg	108%
204	Cereal, ready to eat, Special K: Satisfaction, Kellogg's	Breakfast cereals	2.47 mg	107%
205	Nuts, almonds, oil roasted, lightly salted	Nuts and Seeds	2.46 mg	107%
206	Nuts, almonds, oil roasted, unblanched	Nuts and Seeds	2.46 mg	107%
207	Nuts, almonds, oil roasted, unblanched, salted	Nuts and Seeds	2.46 mg	107%
208	Spices, mustard seed, yellow	Spices and Herbs	2.45 mg	106%
209	Cereal, ready to eat, Life, Toasted Cinnamon, Quaker	Breakfast cereals	2.44 mg	106%
210	Cereal, ready to eat, Grape-nuts, Post	Breakfast cereals	2.43 mg	106%
211	Lupins, raw	Legumes and Legume Products	2.38 mg	104%
212	Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post	Breakfast cereals	2.38 mg	103%
213	Cracker, rye, wafers, seasoned	Baked Products	2.37 mg	103%
214	Peanuts, Spanish, oil-roasted	Legumes and Legume Products	2.35 mg	102%
215	Peanuts, Spanish, oil-roasted, salted	Legumes and Legume Products	2.35 mg	102%
216	Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills	Breakfast cereals	2.35 mg	102%
217	Nuts, almond butter, honey and cinnamon, salted	Nuts and Seeds	2.33 mg	101%
218	Seeds, lotus seeds, dried	Nuts and Seeds	2.32 mg	101%
219	Cereal, hot, oats, instant: raisins and spice, dry, Quaker	Breakfast cereals	2.31 mg	101%
220	Nuts, pilinuts-canarytree, dried	Nuts and Seeds	2.31 mg	101%
221	Cereal, ready to eat, Weetabix, Weetabix	Breakfast cereals	2.31 mg	100%
222	Cereal, ready to eat, Cheerios: honey nut, General Mills	Breakfast cereals	2.31 mg	100%
223	Spices, anise seeds	Spices and Herbs	2.30 mg	100%
224	Grains, quinoa, flour	Cereals, Grains and Pasta	2.30 mg	100%
225	Sweets, syrups, maple, bulk	Sweets	2.30 mg	100%
226	Roll, dinner, whole wheat	Baked Products	2.30 mg	100%
227	Cereal, ready to eat, Fibre 1, General Mills	Breakfast cereals	2.29 mg	100%
228	Cereal, ready to eat, Puffed Wheat, Safeway	Breakfast cereals	2.29 mg	100%
229	Cracker, whole-wheat, reduced fat	Baked Products	2.29 mg	99%
230	Cereal, ready to eat, Shredded Wheat, Post	Breakfast cereals	2.29 mg	99%
231	Soy flour, full-fat, raw	Legumes and Legume Products	2.27 mg	99%
232	Seeds, cottonseed meal, partially defatted	Nuts and Seeds	2.26 mg	98%
233	Cereal, ready to eat, Puffed Rice, unsweenened, Quaker	Breakfast cereals	2.26 mg	98%
234	Grains, amaranth, flour	Cereals, Grains and Pasta	2.25 mg	98%
235	Cracker, whole wheat, low sodium	Baked Products	2.25 mg	98%
236	Cereal, ready to eat, Shreddies, honey, Post	Breakfast cereals	2.24 mg	98%
237	Pancake, whole-wheat, dry mix, incomplete, unprepared	Baked Products	2.24 mg	97%
238	Nuts, almonds, dry roasted, unblanched	Nuts and Seeds	2.23 mg	97%
239	Nuts, almonds, dry roasted, unblanched, salted	Nuts and Seeds	2.23 mg	97%
240	Bread, sprouted wheat, commercial, toasted	Baked Products	2.22 mg	96%
241	Nuts, almond meal, partially defatted, salted	Nuts and Seeds	2.21 mg	96%
242	Nuts, almond meal, partially defatted	Nuts and Seeds	2.21 mg	96%
243	Bread, whole grain (whole-wheat), commercial, toasted	Baked Products	2.19 mg	95%
244	Soybeans, dry, roasted	Legumes and Legume Products	2.18 mg	95%
245	Cereal, ready to eat, Wheat Squares, Organics, President's Choice	Breakfast cereals	2.18 mg	95%
246	Babyfood, cereal, soya, with fruit, dry	Babyfoods	2.18 mg	95%
247	Seeds, cottonseed kernels, roasted	Nuts and Seeds	2.18 mg	95%
248	Granola bar, crunchy, plain	Baked Products	2.18 mg	95%
249	Nuts, almonds, dried, unblanched, unroasted	Nuts and Seeds	2.18 mg	95%
250	Nuts, coconut meat, desiccated, sweetened, flaked, canned	Nuts and Seeds	2.17 mg	94%

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Foods high in Manganese (Canadian (CNF))

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