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200 Vegetables Highest in Manganese

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

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