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 251–300 of 4,991 foods

#	Food	Category	Per 100 g	% DV
251	Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's	Breakfast cereals	2.17 mg	94%
252	Soybean kernels, roasted, salted	Legumes and Legume Products	2.16 mg	94%
253	Soybean kernels, roasted, unsalted	Legumes and Legume Products	2.16 mg	94%
254	Cereal, ready to eat, Lucky Charms, General Mills	Breakfast cereals	2.16 mg	94%
255	Cracker, whole-wheat	Baked Products	2.15 mg	94%
256	Bread, spelt, commercial, toasted	Baked Products	2.15 mg	94%
257	Snacks, Clif bar, all flavours	Snacks	2.15 mg	93%
258	Nuts, mixed nuts, oil roasted without peanuts, lightly salted	Nuts and Seeds	2.14 mg	93%
259	Seeds, cottonseed flour, partially defatted	Nuts and Seeds	2.14 mg	93%
260	Nuts, almond butter, plain, salted	Nuts and Seeds	2.13 mg	93%
261	Nuts, almond butter, plain	Nuts and Seeds	2.13 mg	93%
262	Cereal, ready to eat, Special K, Kellogg's	Breakfast cereals	2.13 mg	93%
263	Seeds, cottonseed flour, low fat	Nuts and Seeds	2.13 mg	93%
264	Cereal, ready to eat, Cheerios: multigrain, General Mills	Breakfast cereals	2.13 mg	92%
265	Cereal, ready to eat, Special K: with Red Berries, Kellogg's	Breakfast cereals	2.12 mg	92%
266	Seeds, sunflower seed kernels, toasted, salted	Nuts and Seeds	2.11 mg	92%
267	Seeds, sunflower seed kernels, toasted	Nuts and Seeds	2.11 mg	92%
268	Seeds, sunflower seed kernels, dry roasted, salted	Nuts and Seeds	2.11 mg	92%
269	Seeds, sunflower seed kernels, dry roasted	Nuts and Seeds	2.11 mg	92%
270	Spices, chervil, dried	Spices and Herbs	2.10 mg	91%
271	Peanut butter, natural	Legumes and Legume Products	2.08 mg	91%
272	Seeds, sunflower seed kernels, oil roasted	Nuts and Seeds	2.08 mg	90%
273	Seeds, sunflower seed kernels, oil roasted, salted	Nuts and Seeds	2.08 mg	90%
274	Soy flour, full-fat, roasted	Legumes and Legume Products	2.08 mg	90%
275	Seeds, sunflower seed butter, salted	Nuts and Seeds	2.07 mg	90%
276	Seeds, sunflower seed butter	Nuts and Seeds	2.07 mg	90%
277	Cereal, ready to eat, Harvest Crunch: original, Quaker	Breakfast cereals	2.07 mg	90%
278	Bread, whole wheat, homemade (2/3 whole wheat flour), toasted	Baked Products	2.07 mg	90%
279	Nuts, Japanese chestnuts, roasted	Nuts and Seeds	2.06 mg	90%
280	Cereal, ready to eat, Kashi: GoLean Crunch, Kashi	Breakfast cereals	2.06 mg	90%
281	Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker	Breakfast cereals	2.06 mg	90%
282	Granola bar, crunchy, fruit and/or nut	Baked Products	2.05 mg	89%
283	Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted	Baked Products	2.05 mg	89%
284	Nuts, mixed nuts, oil roasted with peanuts, lightly salted	Nuts and Seeds	2.04 mg	89%
285	Nuts, mixed nuts, oil roasted with peanuts, salted	Nuts and Seeds	2.04 mg	89%
286	Nuts, mixed nuts, oil roasted with peanuts	Nuts and Seeds	2.04 mg	89%
287	Snacks, soy chips or crisps, salted	Snacks	2.04 mg	89%
288	Grains, quinoa, dry	Cereals, Grains and Pasta	2.03 mg	88%
289	Grains, buckwheat flour, whole-groat	Cereals, Grains and Pasta	2.03 mg	88%
290	Seeds, safflower seed kernels, dried	Nuts and Seeds	2.01 mg	88%
291	Bread, sprouted wheat, commercial	Baked Products	2.01 mg	87%
292	Peanuts, Virginia, oil-roasted	Legumes and Legume Products	2.01 mg	87%
293	Peanuts, Virginia, oil-roasted, salted	Legumes and Legume Products	2.01 mg	87%
294	Nuts, almonds, toasted, unblanched	Nuts and Seeds	2.00 mg	87%
295	Nuts, almonds, honey roasted, unblanched	Nuts and Seeds	2.00 mg	87%
296	Babyfood, cereal, oat, with milk powder and fruit, dry	Babyfoods	2.00 mg	87%
297	Blueberry, wild, raw	Fruits and fruit juices	2.00 mg	87%
298	Spices, pepper, red or cayenne	Spices and Herbs	2.00 mg	87%
299	Seeds, safflower seed meal, partially defatted	Nuts and Seeds	2.00 mg	87%
300	Cereal, ready to eat, Shreddies, Post	Breakfast cereals	2.00 mg	87%

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Foods high in Manganese (Canadian (CNF))

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