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200 Vegetarian Foods Highest in Manganese

Please note: The Vegetarian label does not include snacks, baked goods, and oils. It is a general label and may include some animal foods. Please use your own judgement.

Ranked by a serving size.

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2.3mg Manganese = 100% DV
  1. 70mg (3042% DV) in 1 scoop
  2. 35mg (1522% DV) in 8 fl oz
  3. 31.1mg (1351% DV) in 100 grams
  4. 12.5mg (543% DV) in 1 tbsp
  5. 7.7mg (333% DV) in 1 cup
  6. 7.2mg (313% DV) in 1 cup
  7. 5.7mg (246% DV) in 1 oz
  8. 5.3mg (230% DV) in 1 cup
  9. 4.9mg (212% DV) in 1 cup
  10. 4.4mg (192% DV) in 8 fl oz
  11. 4mg (175% DV) in 1 cup, frozen
  12. 3.5mg (152% DV) in 1 cup
  13. 3mg (131% DV) in 1 cup
  14. 3mg (129% DV) in 1 cup
  15. 2.9mg (128% DV) in 1 cup
  16. 2.8mg (123% DV) in 1 oz
  17. 2.8mg (121% DV) in 1/4 cup (1 NLEA serving)
  18. 2.7mg (116% DV) in 2 tbsp (1 NLEA serving)
  19. 2.6mg (114% DV) in 1 cup, chunks
  20. 2.5mg (110% DV) in 1 cup
  21. 2.5mg (109% DV) in 1 oz (167 kernels)
  22. 2.3mg (100% DV) in 1 cup, shredded
  23. 2.3mg (100% DV) in 1/2 cup (1 NLEA serving)
  24. 2.3mg (99% DV) in 1/2 cup (1 NLEA serving)
  25. 2.2mg (97% DV) in 2 tbsp (1 NLEA serving)
  26. 2.2mg (96% DV) in 1 cup
  27. 2.2mg (95% DV) in 1 (1/4) cup (1 NLEA serving)
  28. 2.2mg (95% DV) in 1 cup (1 NLEA serving)
  29. 2.2mg (94% DV) in 1oz
  30. 2.1mg (93% DV) in 1 cup
  31. 2.1mg (93% DV) in 1 cup
  32. 2.1mg (92% DV) in 1 cup
  33. 2.1mg (92% DV) in 1 cup
  34. 2.1mg (92% DV) in 1/3 cup (1 NLEA serving)
  35. 2.1mg (91% DV) in 1 cup
  36. 2mg (88% DV) in 1 cup
  37. 2mg (87% DV) in 7 biscuit (1 NLEA serving)
  38. 2mg (87% DV) in 1 cup
  39. 2mg (86% DV) in 3/4 cup (1 NLEA serving)
  40. 2mg (86% DV) in 1 cup
  41. 2mg (86% DV) in 1 cup
  42. 1.9mg (82% DV) in 1 cup (1 NLEA serving)
  43. 1.9mg (82% DV) in 1/2 cup (1 NLEA serving)
  44. 1.9mg (81% DV) in 1 oz
  45. 1.8mg (80% DV) in 3/4 cup (1 NLEA serving)
  46. 1.8mg (80% DV) in 1 cup, unthawed
  47. 1.8mg (78% DV) in 2/3 Cup (1 NLEA serving)
  48. 1.8mg (77% DV) in 1 cup
  49. 1.8mg (77% DV) in 27 biscuits (1 NLEA serving)
  50. 1.8mg (76% DV) in 1 oz (21 whole kernels)
  51. 1.7mg (76% DV) in 1/ 3 cup (1 NLEA serving)
  52. 1.7mg (75% DV) in 1 cup
  53. 1.7mg (75% DV) in 1 cup
  54. 1.7mg (75% DV) in 1/2 cup
  55. 1.7mg (74% DV) in 1 cup (1 NLEA serving)
  56. 1.7mg (73% DV) in 1 cup
  57. 1.7mg (73% DV) in 1 cup
  58. 1.6mg (69% DV) in 1 cup
  59. 1.6mg (69% DV) in 1 cup
  60. 1.6mg (69% DV) in 1 cup ( 1 NLEA serving)
  61. 1.6mg (69% DV) in 1 oz
  62. 1.5mg (67% DV) in 1 cup spaghetti not packed
  63. 1.5mg (67% DV) in 1 cup
  64. 1.5mg (67% DV) in 3/4 cup (1 NLEA serving)
  65. 1.5mg (67% DV) in 1 cup, chunks
  66. 1.5mg (66% DV) in 1 cup
  67. 1.5mg (65% DV) in 1 cup
  68. 1.5mg (64% DV) in 1 cup
  69. 1.5mg (63% DV) in 1 cup (1 NLEA serving)
  70. 1.5mg (63% DV) in 1 cup (1 NLEA serving)
  71. 1.4mg (62% DV) in 1 cup
  72. 1.4mg (61% DV) in 1 cup
  73. 1.4mg (61% DV) in 1 cup (1 NLEA serving)
  74. 1.4mg (59% DV) in 1 cup (1 NLEA serving)
  75. 1.4mg (59% DV) in 1 cup
  76. 1.4mg (59% DV) in 1 cup
  77. 1.3mg (57% DV) in 1 cup
  78. 1.3mg (57% DV) in 1 oz
  79. 1.3mg (57% DV) in 1 cup, cooked
  80. 1.3mg (57% DV) in 1 cup
  81. 1.3mg (56% DV) in 1 oz
  82. 1.3mg (56% DV) in 1/2 cup (1 NLEA serving)
  83. 1.3mg (56% DV) in 1 oz (19 halves)
  84. 1.3mg (55% DV) in 1 oz
  85. 1.3mg (55% DV) in 1 oz
  86. 1.3mg (55% DV) in 1 tsp
  87. 1.2mg (54% DV) in 1 oz
  88. 1.2mg (53% DV) in 16 oz glass
  89. 1.2mg (52% DV) in 1 packet (1 NLEA serving)
  90. 1.2mg (51% DV) in 2 biscuits (1 NLEA serving)
  91. 1.2mg (51% DV) in 10 grapes
  92. 1.2mg (51% DV) in 1 oz (10-12 kernels)
  93. 1.2mg (51% DV) in 1 cup
  94. 1.2mg (50% DV) in 1 packet
  95. 1.1mg (49% DV) in 1 cup
  96. 1.1mg (49% DV) in 100 grams
  97. 1.1mg (49% DV) in 8 fl oz
  98. 1.1mg (49% DV) in 1 cup
  99. 1.1mg (49% DV) in 1 cup
  100. 1.1mg (49% DV) in 1 cup
  101. 1.1mg (49% DV) in 1 oz
  102. 1.1mg (48% DV) in 1 cup
  103. 1.1mg (48% DV) in 1 oz
  104. 1.1mg (46% DV) in 1 oz
  105. 1.1mg (46% DV) in 1 tablespoon
  106. 1mg (45% DV) in 3/4 cup (1 NLEA serving)
  107. 1mg (44% DV) in 1 serving (NLEA serving size = 0.75 cup)
  108. 1mg (44% DV) in 3/4 cup (1 NLEA serving)
  109. 1mg (43% DV) in 3 scoop
  110. 1mg (43% DV) in 1 cup (1 NLEA serving)
  111. 1mg (43% DV) in 10 kernels
  112. 1mg (43% DV) in 1 packet
  113. 1mg (43% DV) in 3/4 cup (1 NLEA serving)
  114. 1mg (43% DV) in 3/4 cup (1 NLEA serving)
  115. 1mg (43% DV) in 1 cup
  116. 1mg (43% DV) in 1 cup
  117. 1mg (42% DV) in 1 oz (14 halves)
  118. 1mg (42% DV) in 1 cup
  119. 1mg (42% DV) in 1 cup, chopped
  120. 1mg (42% DV) in 1 packet
  121. 1mg (42% DV) in 1 cup
  122. 0.9mg (41% DV) in 1 packet
  123. 0.9mg (41% DV) in 1 cup, chopped
  124. 0.9mg (41% DV) in 1 cup (1 NLEA serving)
  125. 0.9mg (41% DV) in 1 cup
  126. 0.9mg (41% DV) in 1 cup, unthawed
  127. 0.9mg (40% DV) in 1 serving 2 tsp
  128. 0.9mg (40% DV) in 1 serving 1 tsp
  129. 0.9mg (40% DV) in 1 cup
  130. 0.9mg (40% DV) in 1 cup
  131. 0.9mg (40% DV) in 1 cup
  132. 0.9mg (39% DV) in 1 cup
  133. 0.9mg (38% DV) in 1 packet (1 NLEA serving)
  134. 0.9mg (38% DV) in 1 cup
  135. 0.9mg (38% DV) in 1 packet
  136. 0.9mg (38% DV) in 1 cup, mashed
  137. 0.9mg (37% DV) in 1 oz (10-12 kernels)
  138. 0.9mg (37% DV) in 2/3 cup (1 NLEA serving)
  139. 0.8mg (37% DV) in 1 cup
  140. 0.8mg (37% DV) in 1 cup
  141. 0.8mg (37% DV) in 1 cup
  142. 0.8mg (36% DV) in 1 packet
  143. 0.8mg (36% DV) in 1 cup
  144. 0.8mg (36% DV) in 1 cup
  145. 0.8mg (36% DV) in 1 packet
  146. 0.8mg (35% DV) in 1 cup
  147. 0.8mg (35% DV) in 1 cup
  148. 0.8mg (35% DV) in 3/4 cup (1 NLEA serving)
  149. 0.8mg (35% DV) in 1 cup
  150. 0.8mg (35% DV) in 1 oz
  151. 0.8mg (34% DV) in 1 cup
  152. 0.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  153. 0.8mg (34% DV) in 1 cup, chopped or diced
  154. 0.8mg (34% DV) in 1 cup
  155. 0.8mg (34% DV) in 1/2 cup
  156. 0.8mg (34% DV) in 1 cup (1 NLEA serving)
  157. 0.8mg (34% DV) in 1 oz
  158. 0.8mg (34% DV) in 1/2 cup slices
  159. 0.8mg (34% DV) in 1 cup
  160. 0.8mg (34% DV) in 1 cup
  161. 0.8mg (34% DV) in 1 oz
  162. 0.8mg (33% DV) in 1 cup
  163. 0.8mg (33% DV) in 1 cup
  164. 0.8mg (33% DV) in 1 cup (1 NLEA serving)
  165. 0.8mg (33% DV) in 1 cup (1 NLEA serving)
  166. 0.7mg (32% DV) in 3/4 cup (1 NLEA serving)
  167. 0.7mg (32% DV) in 1 cup
  168. 0.7mg (32% DV) in 1 cup slices
  169. 0.7mg (32% DV) in 1 cup
  170. 0.7mg (32% DV) in 1 cup
  171. 0.7mg (32% DV) in 1 oz
  172. 0.7mg (32% DV) in 1 cup (1 Inch pieces)
  173. 0.7mg (32% DV) in 1 oz
  174. 0.7mg (32% DV) in 100 grams
  175. 0.7mg (31% DV) in 1 cup, unthawed
  176. 0.7mg (31% DV) in 1 cup
  177. 0.7mg (31% DV) in 1 oz
  178. 0.7mg (31% DV) in 1oz
  179. 0.7mg (30% DV) in 1 cup
  180. 0.7mg (30% DV) in 1 serving (3 heaping tsp)
  181. 0.7mg (30% DV) in 1 serving (3 heaping tsp)
  182. 0.7mg (30% DV) in 100 grams
  183. 0.7mg (29% DV) in 100 grams
  184. 0.7mg (29% DV) in 8 fl oz (approximate weight, 1 serving)
  185. 0.7mg (29% DV) in 1 cup
  186. 0.7mg (29% DV) in 1 cup
  187. 0.7mg (29% DV) in 1 pattie
  188. 0.7mg (29% DV) in 1 cup
  189. 0.7mg (29% DV) in 1 oz (42 medium seeds)
  190. 0.7mg (29% DV) in 1 oz (15 kernels)
  191. 0.7mg (28% DV) in 1 cup
  192. 0.6mg (28% DV) in 1 cup
  193. 0.6mg (28% DV) in 1 cup, sliced
  194. 0.6mg (28% DV) in 1 cup, thawed
  195. 0.6mg (28% DV) in 1 bottle
  196. 0.6mg (28% DV) in 1 oz (22 whole kernels)
  197. 0.6mg (27% DV) in 3/4 cup (1 NLEA serving)
  198. 0.6mg (27% DV) in 1 oz (23 whole kernels)
  199. 0.6mg (27% DV) in 3/4 cup (1 NLEA serving)
  200. 0.6mg (27% DV) in 1oz

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

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