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200 Vegetables Highest in Manganese

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2.3mg Manganese = 100% DV
  1. Citronella (Lemon Grass)
    3.5mg (152% DV) in 1 cup
  2. Mashed Sweet Potatoes
    2.5mg (110% DV) in 1 cup
  3. Cooked Lima Beans
    2.1mg (93% DV) in 1 cup
  4. Palm Hearts (Canned)
    2mg (88% DV) in 1 cup
  5. Canned Lima Beans
    1.7mg (75% DV) in 1 cup
  6. Cooked Spinach
    1.7mg (73% DV) in 1 cup
  7. Succotash
    1.5mg (64% DV) in 1 cup
  8. Stirfried Soybean Sprouts
    1.1mg (49% DV) in 100 grams
  9. Cooked Collards
    1mg (42% DV) in 1 cup, chopped
  10. Cooked New Zealand Spinach
    0.9mg (41% DV) in 1 cup, chopped
  11. Boiled Sweet Potatoes
    0.9mg (38% DV) in 1 cup, mashed
  12. Cooked Green Peas
    0.8mg (37% DV) in 1 cup
  13. Green Peas (Cooked)
    0.8mg (37% DV) in 1 cup
  14. Cassava
    0.8mg (34% DV) in 1 cup
  15. Okra
    0.8mg (34% DV) in 1 cup
  16. Cooked Okra (Previously Frozen)
    0.8mg (34% DV) in 1/2 cup slices
  17. Parsnips
    0.7mg (32% DV) in 1 cup slices
  18. Cooked Beet Greens
    0.7mg (32% DV) in 1 cup (1 Inch pieces)
  19. Vinespinach
    0.7mg (32% DV) in 100 grams
  20. Cooked Soybean Sprouts
    0.7mg (29% DV) in 1 cup
  21. Mustard Spinach
    0.6mg (27% DV) in 1 cup, chopped
  22. Cooked Nopales
    0.6mg (26% DV) in 1 cup
  23. Peas
    0.6mg (26% DV) in 1 cup
  24. Cooked Taro
    0.6mg (26% DV) in 1 cup, sliced
  25. Cooked Swiss Chard
    0.6mg (25% DV) in 1 cup, chopped
  26. Cooked Escarole
    0.6mg (25% DV) in 1 cup
  27. Cooked Sweet Potatoes
    0.6mg (25% DV) in 1 medium (2 Inch dia, 5 Inch long, raw)
  28. Cooked Beets
    0.6mg (24% DV) in 1 cup
  29. Cooked Scotch Kale
    0.5mg (24% DV) in 1 cup, chopped
  30. Cooked Kale
    0.5mg (24% DV) in 1 cup, chopped
  31. Pea Sprouts
    0.5mg (23% DV) in 1 cup
  32. Fiddlehead Ferns
    0.5mg (22% DV) in 100 grams
  33. Cooked Yam
    0.5mg (22% DV) in 1 cup, cubes
  34. Cooked Garden Cress
    0.5mg (22% DV) in 1 cup
  35. Cooked Lentil Sprouts
    0.5mg (22% DV) in 100 grams
  36. Pickled Beets
    0.5mg (22% DV) in 1 cup slices
  37. Baked Acorn Squash
    0.5mg (22% DV) in 1 cup, cubes
  38. Soybean Sprouts
    0.5mg (21% DV) in 1 cup
  39. Dried Fungi Cloud Ears
    0.5mg (21% DV) in 5 pieces
  40. Cooked Mustard Spinach
    0.5mg (21% DV) in 1 cup, chopped
  41. Cooked Turnip Greens
    0.5mg (21% DV) in 1 cup, chopped
  42. Chrysanthemum Leaves
    0.5mg (21% DV) in 1 cup, chopped
  43. Cooked Okra
    0.5mg (20% DV) in 1 cup slices
  44. Cooked Artichokes (Globe Or French)
    0.5mg (20% DV) in 1 cup
  45. Cooked Podded Peas
    0.4mg (19% DV) in 1 cup
  46. Beets (Raw)
    0.4mg (19% DV) in 1 cup
  47. Scotch Kale
    0.4mg (19% DV) in 1 cup, chopped
  48. Leeks
    0.4mg (19% DV) in 1 cup
  49. Canned Tomato Puree
    0.4mg (18% DV) in 1 cup
  50. Canned Asparagus
    0.4mg (18% DV) in 1 cup
  51. Cooked Hawaiin Mountain Yam
    0.4mg (18% DV) in 1 cup, cubes
  52. Taro
    0.4mg (17% DV) in 1 cup, sliced
  53. Bamboo Shoots
    0.4mg (17% DV) in 1 cup (1/2 Inch slices)
  54. Nopales
    0.4mg (17% DV) in 1 cup, sliced
  55. Lentil Sprouts
    0.4mg (17% DV) in 1 cup
  56. Cooked Green Beans (Previously Frozen)
    0.4mg (17% DV) in 1 cup
  57. Morel Mushrooms
    0.4mg (17% DV) in 1 cup
  58. Hash Browns
    0.4mg (17% DV) in 1 cup
  59. Cooked Summer Squash
    0.4mg (17% DV) in 1 cup, sliced
  60. Cooked Winter Squash
    0.4mg (17% DV) in 1 cup, cubes
  61. Baked Potatoes (With Skin)
    0.4mg (16% DV) in 1 potato medium
  62. Cooked Yellow Snap Beans
    0.4mg (16% DV) in 1 cup
  63. Canned Pumpkin
    0.4mg (16% DV) in 1 cup
  64. New Zealand Spinach
    0.4mg (16% DV) in 1 cup, chopped
  65. Cooked Acorn Squash
    0.4mg (16% DV) in 1 cup, mashed
  66. Cooked Green Snap Beans
    0.4mg (15% DV) in 1 cup
  67. Cooked Chrysanthemum
    0.4mg (15% DV) in 1 cup (1 Inch pieces)
  68. Brussels Sprouts (Cooked)
    0.4mg (15% DV) in 1 cup
  69. Cooked Purslane
    0.4mg (15% DV) in 1 cup
  70. Cooked Butternut Squash
    0.4mg (15% DV) in 1 cup, cubes
  71. Cooked Hubbard Squash
    0.3mg (15% DV) in 1 cup, cubes
  72. Sweet Potatoes
    0.3mg (15% DV) in 1 cup, cubes
  73. Cooked Burdock Root
    0.3mg (15% DV) in 1 cup (1 Inch pieces)
  74. Kidney Bean Sprouts
    0.3mg (15% DV) in 1 cup
  75. Cooked Red Cabbage
    0.3mg (15% DV) in 1 cup
  76. Artichokes (Globe Or French)
    0.3mg (14% DV) in 1 artichoke, medium
  77. Cooked Broccoli Raab
    0.3mg (14% DV) in 1 NLEA serving
  78. Cooked Onions
    0.3mg (14% DV) in 1 cup
  79. Cooked Zucchini
    0.3mg (14% DV) in 1 cup, sliced
  80. Cooked Cabbage
    0.3mg (13% DV) in 1 cup
  81. Cooked Scallop Squash
    0.3mg (13% DV) in 1 cup, mashed
  82. Cooked Leeks
    0.3mg (13% DV) in 1 leek
  83. Sun-dried Hot Chile Peppers
    0.3mg (13% DV) in 1 cup
  84. Broccoli (Cooked)
    0.3mg (13% DV) in 1 cup chopped
  85. Baked Red Potatoes
    0.3mg (13% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  86. Brussels Sprouts (Raw)
    0.3mg (13% DV) in 1 cup
  87. Cooked Shiitake Mushrooms
    0.3mg (13% DV) in 1 cup pieces
  88. Cooked Cookneck Summer Squash
    0.3mg (12% DV) in 1 cup, sliced
  89. Butternut Squash
    0.3mg (12% DV) in 1 cup, cubes
  90. Asparagus (Cooked)
    0.3mg (12% DV) in 1 cup
  91. Garden Cress
    0.3mg (12% DV) in 1 cup
  92. Cooked Chayote
    0.3mg (12% DV) in 1 cup (1 Inch pieces)
  93. Cooked Snow Peas
    0.3mg (12% DV) in 1 cup
  94. Spinach
    0.3mg (12% DV) in 1 cup
  95. Laver Seaweed
    0.3mg (11% DV) in 10 sheets
  96. Turnip Greens
    0.3mg (11% DV) in 1 cup, chopped
  97. Pumpkin Leaves (Cooked)
    0.3mg (11% DV) in 1 cup
  98. Cooked Tomatoes
    0.3mg (11% DV) in 1 cup
  99. Baked Potato (No Skin)
    0.3mg (11% DV) in 1 potato (2-1/3 Inch x 4-3/4 Inch)
  100. Yautia
    0.3mg (11% DV) in 1 cup, sliced
  101. Celeriac
    0.2mg (11% DV) in 1 cup
  102. Pak-choi (Bok Choy) (Cooked)
    0.2mg (11% DV) in 1 cup, shredded
  103. Cooked Carrots
    0.2mg (11% DV) in 1 cup slices
  104. Cooked Dandelion Greens
    0.2mg (11% DV) in 1 cup, chopped
  105. Collards
    0.2mg (10% DV) in 1 cup, chopped
  106. Chrysanthemum
    0.2mg (10% DV) in 1 cup (1 Inch pieces)
  107. Yellow Corn Sweet
    0.2mg (10% DV) in 1 cup
  108. Cooked Kohlrabi
    0.2mg (10% DV) in 1 cup slices
  109. Acorn Squash
    0.2mg (10% DV) in 1 cup, cubes
  110. Cooked Chinese Broccoli
    0.2mg (10% DV) in 1 cup
  111. Cooked Tahitian Taro
    0.2mg (10% DV) in 1 cup slices
  112. Cooked Parsnips
    0.2mg (10% DV) in 1/2 cup slices
  113. Baked Russet Potatoes
    0.2mg (10% DV) in 100 grams
  114. Cooked Napa Cabbage
    0.2mg (10% DV) in 1 cup
  115. Cooked Savoy Cabbage
    0.2mg (10% DV) in 1 cup, shredded
  116. Zucchini
    0.2mg (10% DV) in 1 cup, chopped
  117. Cooked Pumpkin
    0.2mg (9% DV) in 1 cup, mashed
  118. Crookneck Summer Squash
    0.2mg (9% DV) in 1 cup sliced
  119. Sweet Yellow Peppers
    0.2mg (9% DV) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  120. Cooked Green Cauliflower
    0.2mg (9% DV) in 1/5 head
  121. Dried Ancho Peppers
    0.2mg (9% DV) in 1 pepper
  122. Green Snap Beans (Raw)
    0.2mg (9% DV) in 1 cup 1/2 Inch pieces
  123. Red Cabbage
    0.2mg (9% DV) in 1 cup, chopped
  124. Sauerkraut
    0.2mg (9% DV) in 1 cup
  125. Yellow Snap Beans
    0.2mg (9% DV) in 1 cup 1/2 Inch pieces
  126. Asparagus
    0.2mg (9% DV) in 1 cup
  127. Lotus Root
    0.2mg (9% DV) in 10 slices (2-1/2 Inch dia)
  128. Endive
    0.2mg (9% DV) in 1 cup
  129. Arrowroot
    0.2mg (9% DV) in 1 cup, sliced
  130. Hubbard Squash
    0.2mg (9% DV) in 1 cup, cubes
  131. Bamboo Shoots (Canned)
    0.2mg (9% DV) in 1 cup (1/8 Inch slices)
  132. Onions
    0.2mg (9% DV) in 1 cup, chopped
  133. Scallop Squash
    0.2mg (9% DV) in 1 cup slices
  134. Canned Tomato Paste
    0.2mg (9% DV) in 1/4 cup
  135. Summer Squash
    0.2mg (9% DV) in 1 cup, sliced
  136. Mung Bean Sprouts
    0.2mg (9% DV) in 1 cup
  137. Tahitian Taro
    0.2mg (9% DV) in 1 cup slices
  138. Serrano Peppers
    0.2mg (9% DV) in 1 cup, chopped
  139. Stewed Tomatoes
    0.2mg (8% DV) in 1 cup
  140. Broccoli
    0.2mg (8% DV) in 1 cup chopped
  141. Eggplant
    0.2mg (8% DV) in 1 cup, cubes
  142. Cooked Sweet White Corn
    0.2mg (8% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  143. Baked Potatoes
    0.2mg (8% DV) in 100 grams
  144. Winter Squash
    0.2mg (8% DV) in 1 cup, cubes
  145. Dandelion Greens
    0.2mg (8% DV) in 1 cup, chopped
  146. Kohlrabi
    0.2mg (8% DV) in 1 cup
  147. Boiled Potatoes
    0.2mg (8% DV) in 1 potato (2-1/2 Inch dia, sphere)
  148. Spirulina
    0.2mg (8% DV) in 100 grams
  149. Rutabagas (Neeps, Swedes)
    0.2mg (8% DV) in 1 cup, cubes
  150. Green Bell Peppers
    0.2mg (8% DV) in 1 cup, chopped
  151. Cooked White Button Mushrooms
    0.2mg (8% DV) in 1 cup pieces
  152. Canned Straw Mushrooms
    0.2mg (8% DV) in 1 cup
  153. Turnips
    0.2mg (8% DV) in 1 cup, cubes
  154. Tomatoes
    0.2mg (7% DV) in 1 cup cherry tomatoes
  155. Cooked Spaghetti Squash
    0.2mg (7% DV) in 1 cup
  156. Onion Rings
    0.2mg (7% DV) in 1 cup
  157. Yellow Tomatoes
    0.2mg (7% DV) in 1 cup, chopped
  158. Cauliflower
    0.2mg (7% DV) in 1 cup chopped (1/2 Inch pieces)
  159. Fennel
    0.2mg (7% DV) in 1 cup, sliced
  160. Cooked Rutabagas (Neeps, Swedes)
    0.2mg (7% DV) in 1 cup, cubes
  161. Cooked Cauliflower
    0.2mg (7% DV) in 1 cup
  162. Cooked Celery
    0.2mg (7% DV) in 1 cup, diced
  163. Broccoli Raab (Rapini)
    0.2mg (7% DV) in 1 cup chopped
  164. Green Cauliflower
    0.2mg (7% DV) in 1 cup
  165. Cooked Green Bell Peppers
    0.2mg (7% DV) in 1 cup, chopped or strips
  166. Cooked Red Bell Peppers
    0.2mg (7% DV) in 1 cup, strips
  167. Chantarelle Mushrooms
    0.2mg (7% DV) in 1 cup
  168. Snow Peas
    0.2mg (7% DV) in 1 cup, whole
  169. French Fries
    0.2mg (7% DV) in 10 strip
  170. Beet Greens (Raw)
    0.1mg (6% DV) in 1 cup
  171. Cooked Celeriac
    0.1mg (6% DV) in 1 cup pieces
  172. Cooked Yellow Sweet Corn
    0.1mg (6% DV) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
  173. Cabbage
    0.1mg (6% DV) in 1 cup, chopped
  174. Chicory Roots
    0.1mg (6% DV) in 1 root
  175. Cooked Swamp Cabbage
    0.1mg (6% DV) in 1 cup, chopped
  176. Wakame
    0.1mg (6% DV) in 2 tbsp (1/8 cup)
  177. Pumpkin Leaves
    0.1mg (6% DV) in 1 cup
  178. Bamboo Shoots (Cooked)
    0.1mg (6% DV) in 1 cup (1/2 Inch slices)
  179. Canned Mushrooms
    0.1mg (6% DV) in 1 cup
  180. Dried Spirulina Seaweed
    0.1mg (6% DV) in 1 tablespoon
  181. Sweet Red Bell Peppers
    0.1mg (6% DV) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  182. Swiss Chard
    0.1mg (6% DV) in 1 cup
  183. Cooked Lotus Root
    0.1mg (6% DV) in 1/2 cup
  184. Purslane
    0.1mg (6% DV) in 1 cup
  185. Baby Carrots
    0.1mg (6% DV) in 1 NLEA serving
  186. Savoy Cabbage
    0.1mg (5% DV) in 1 cup, shredded
  187. Spaghetti Squash
    0.1mg (5% DV) in 1 cup, cubes
  188. Chicory Greens
    0.1mg (5% DV) in 1 cup, chopped
  189. Cremini Mushrooms
    0.1mg (5% DV) in 1 cup whole
  190. Raw Crimini Mushrooms (Exposed To Sunlight Or UV)
    0.1mg (5% DV) in 1 cup whole
  191. Banana Peppers
    0.1mg (5% DV) in 1 cup
  192. Green Tomatoes
    0.1mg (5% DV) in 1 medium
  193. Sweet White Corn
    0.1mg (5% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  194. Cooked Eggplant
    0.1mg (5% DV) in 1 cup (1 Inch cubes)
  195. Sweet Onions
    0.1mg (5% DV) in 1 NLEA serving
  196. Cooked Malabar Spinach
    0.1mg (5% DV) in 1 cup
  197. Bok Choy
    0.1mg (5% DV) in 1 cup, shredded
  198. Cooked Turnips
    0.1mg (5% DV) in 1 cup, cubes
  199. Dried Pasilla Peppers
    0.1mg (5% DV) in 1 pepper
  200. Bitter Melon (Cooked)
    0.1mg (5% DV) in 1 cup (1/2 Inch pieces)

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.