Manganese Rich Vegetables

Welcome to the list of the top 100 vegetables highest in manganese content. Where the amount of manganese ranges from 6.70 mg to 0.42 mg per 100g. The top vegetable is Fireweed, leaves, raw with the highest manganese content, which in 100g contains 6.70 mg of manganese.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Fireweed, leaves, raw has a nutritional value score of 24.00 out of 100.

Other important and manganese related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Fireweed, leaves, raw, which is the top of the vegetables list for manganese content in your diet, the amount of Energy is 103.00 kcal (5% RDA), the amount of Protein is 4.71 g (8% RDA), the amount of Total Fat is 2.75 g (4% RDA) and the amount of Carbohydrate is 19.22 g (15% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the manganese content in Fireweed, leaves, raw from the list of vegetables.

Top Twenty List - Highest manganese Content per 100g

Below is a basic list for manganese in vegetables for the top 20 vegetables. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Fireweed, leaves, raw 6.70mg
2. Lemon grass (citronella), raw 5.22mg
3. Epazote, raw 3.10mg
4. Grape leaves, raw 2.86mg
5. Garlic, raw 1.67mg
6. Seaweed, wakame, raw 1.40mg
7. Winged bean leaves, raw 1.37mg
8. Potatoes, boiled, cooked in skin, skin, without salt 1.34mg
9. Potatoes, boiled, cooked in skin, skin, with salt 1.34mg
10. Lima beans, immature seeds, cooked, boiled, drained, without salt 1.25mg
11. Lima beans, immature seeds, cooked, boiled, drained, with salt 1.25mg
12. Lima beans, immature seeds, raw 1.22mg
13. Soybeans, mature seeds, sprouted, cooked, stir-fried 1.13mg
14. Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt 1.13mg
15. Eppaw, raw 1.09mg
16. Drumstick leaves, raw 1.06mg
17. Seaweed, laver, raw 0.99mg
18. Potatoes, microwaved, cooked, in skin, skin with salt 0.98mg
19. Potatoes, microwaved, cooked in skin, skin, without salt 0.98mg
20. Spinach, cooked, boiled, drained, with salt 0.94mg

Highest Amount of manganese per Serving

Please remember that the above gives an accurate value in 100g for high manganese foods in your diet. You should also take into account portion sizes when you are considering the manganese nutritional content.

The food with the highest manganese content per typical serving is Lemon grass (citronella), raw which contains 3.5 mg in 1.000 cup (or 67.00 g). For this serving the Energy content is 66.33 kcal (3% RDA), the Protein content is 1.22 g (2% RDA), the Total Fat content is 0.33 g (1% RDA) and the Carbohydrate content is 16.96 g (13% RDA).

Milligrams of manganese in vegetables (per 100g)

The list below gives the total manganese content in the top 100 items from the general description 'vegetables' each of which show the manganese amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of manganese can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 47 items. The highest amount of manganese from the 47 raw items is in Fireweed, leaves, raw where the content is 6.70 mg per 100g. The number of food items which are cooked are 49 items. The highest amount of manganese from the 49 cooked items is in Potatoes, boiled, cooked in skin, skin, without salt where the amount is 1.34 mg per 100g. Comparing raw and cooked vegetables shows that cooking can change the levels of manganese by 5.36 mg in a 100g serving.

Nutritional Information Summary