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 401–450 of 11,725 foods

#	Food	Category	Per 100 g	% DV	Source
401	Nuts, chestnuts, chinese, dried	Nut and Seed Products	2.60 mg	113%	USDA_SR
402	Nuts, Chinese chestnuts, dried	Nuts and Seeds	2.60 mg	113%	CNF
403	Farro, pearled, dry, raw	Cereal Grains and Pasta	2.60 mg	113%	USDA_FF
404	Cereal, hot, oats, instant: peaches 'n cream, dry, Quaker	Breakfast cereals	2.59 mg	113%	CNF
405	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Snacks	2.59 mg	113%	USDA_SR
406	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Breakfast Cereals	2.58 mg	112%	USDA_SR
407	Rye grain	Cereal Grains and Pasta	2.58 mg	112%	USDA_SR
408	Bread, whole-wheat, commercially prepared, toasted	Baked Products	2.54 mg	111%	USDA_SR
409	Seeds, sesame butter, paste	Nut and Seed Products	2.54 mg	110%	USDA_SR
410	Seeds, sesame butter, from whole seed, paste	Nuts and Seeds	2.54 mg	110%	CNF
411	Cereal, hot, oats, instant: dinosaur eggs, dry, Quaker	Breakfast cereals	2.53 mg	110%	CNF
412	Cereal, ready to eat, Kashi: honey puffed, Kashi	Breakfast cereals	2.52 mg	110%	CNF
413	Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins	Breakfast Cereals	2.52 mg	110%	USDA_SR
414	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Breakfast Cereals	2.52 mg	110%	USDA_SR
415	Babyfood, cereal, whole wheat, with apples, dry fortified	Baby Foods	2.52 mg	110%	USDA_SR
416	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Baked Products	2.52 mg	110%	USDA_SR
417	Cereal, ready to eat, Honey Nut O's, Selection	Breakfast cereals	2.52 mg	110%	CNF
418	Soybeans, mature seeds, raw	Legumes and Legume Products	2.52 mg	109%	USDA_SR
419	Soybeans, dry, raw	Legumes and Legume Products	2.52 mg	109%	CNF
420	Seeds, sesame seeds, whole, roasted and toasted	Nut and Seed Products	2.50 mg	109%	USDA_SR
421	Bread, whole grain (whole-wheat), +seeds and bran, commercial	Baked Products	2.50 mg	109%	CNF
422	Seeds, sesame seeds, whole, roasted and toasted	Nuts and Seeds	2.50 mg	109%	CNF
423	Seeds, flaxseed	Nut and Seed Products	2.48 mg	108%	USDA_SR
424	Seeds, flaxseed (linseed), whole and ground	Nuts and Seeds	2.48 mg	108%	CNF
425	Crackers, crispbread, rye	Baked Products	2.48 mg	108%	USDA_SR
426	Nuts, coconut meat, dried (desiccated), sweetened, shredded	Nut and Seed Products	2.48 mg	108%	USDA_SR
427	Cracker, crispbread, rye	Baked Products	2.48 mg	108%	CNF
428	Nuts, coconut meat, desiccated, sweetened, shredded	Nuts and Seeds	2.48 mg	108%	CNF
429	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Breakfast Cereals	2.47 mg	108%	USDA_SR
430	Cereal, ready to eat, Special K: Satisfaction, Kellogg's	Breakfast cereals	2.47 mg	107%	CNF
431	Nuts, almonds, oil roasted, without salt added	Nut and Seed Products	2.46 mg	107%	USDA_SR
432	Seeds, sesame seeds, whole, dried	Nut and Seed Products	2.46 mg	107%	USDA_SR
433	Nuts, almonds, oil roasted, with salt added	Nut and Seed Products	2.46 mg	107%	USDA_SR
434	Nuts, almonds, oil roasted, lightly salted	Nut and Seed Products	2.46 mg	107%	USDA_SR
435	Nuts, almonds, oil roasted, lightly salted	Nuts and Seeds	2.46 mg	107%	CNF
436	Nuts, almonds, oil roasted, unblanched, salted	Nuts and Seeds	2.46 mg	107%	CNF
437	Nuts, almonds, oil roasted, unblanched	Nuts and Seeds	2.46 mg	107%	CNF
438	Babyfood, Multigrain whole grain cereal, dry fortified	Baby Foods	2.46 mg	107%	USDA_SR
439	Crackers, gluten-free, multi-seeded and multigrain	Baked Products	2.45 mg	107%	USDA_SR
440	Spices, mustard seed, ground	Spices and Herbs	2.45 mg	106%	USDA_SR
441	Spices, mustard seed, yellow	Spices and Herbs	2.45 mg	106%	CNF
442	Cereal, ready to eat, Life, Toasted Cinnamon, Quaker	Breakfast cereals	2.44 mg	106%	CNF
443	Cereal, ready to eat, Grape-nuts, Post	Breakfast cereals	2.43 mg	106%	CNF
444	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Baked Products	2.42 mg	105%	USDA_SR
445	Rye flour, medium	Cereal Grains and Pasta	2.41 mg	105%	USDA_SR
446	Flaxseed, ground	Nut and Seed Products	2.40 mg	105%	USDA_FF
447	Lupins, mature seeds, raw	Legumes and Legume Products	2.38 mg	104%	USDA_SR
448	Lupins, raw	Legumes and Legume Products	2.38 mg	104%	CNF
449	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Breakfast Cereals	2.38 mg	103%	USDA_SR
450	Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post	Breakfast cereals	2.38 mg	103%	CNF

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Foods high in Manganese

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