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Manganese Rich Legumes


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We have sorted our complete nutrition and vitamin database, based on amount of Manganese in Legumes. Click on a food item or beverage below to give a full nutrition breakdown, for example Peanut flour, low fat. In this food example the amount of Manganese per 100g, is 4.231 mg. Each item listed at the bottom of the page can be scaled for different amounts, from the list of Legumes high in Manganese.

Highest Manganese Content per 100g

The Manganese content ranges from 4.9 mg for Peanut flour, defatted through to 1.6 mg for Chickpea flour (besan) in 100g. The difference between the highest and lowest values gives a range of 3.3 mg of Manganese per 100g.The range of calories for these foods is from 327 kcal through to 387 kcal.

From this list of foods there are foods which contain greater than 50% of the RDA per 100g of Manganese.

For a complete list we also have a list of foods with a high Manganese content

Highest Amount of Manganese per Serving

Please remember that the above gives an accurate value in 100g for high Manganese foods. For example 100g of Peanut flour, defatted contains 4.9 mg of Manganese. However, there are other factors to consider when you are assessing your Manganese nutritional requirements. You should also take into account portion sizes when you are considering the Manganese nutritional content.

For Peanut flour, defatted, which contains the highest amount of Manganese in 100 g, the amount of Manganese in a typical serving of 1 cup (or 60 g) is 2.94 mg.

The food with the highest Manganese content per typical serving is Winged beans, mature seeds, raw which contains 6.77 mg in 1 cup (or 182 g).

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Manganese content.


 

List of Legumes High in Manganese per 100g

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1. Peanut flour, defatted - Manganese
  4.9 mg of Manganese per 100g.
  For this serving the amount of Calories is 327 kcal per 100g(16 %DV cals).
  A typical serving of 1 cup (or 60g), Manganese nutritional content is 2.94 mg .  Calories per serving are 196.2 kcal (10 %DV cals).
  Other food servings - 1 oz (or 28.35g), Manganese content is 1.39 mg .  Calories per serving are 92.7 kcal (5 %DV cals).
2. Peanut flour, low fat - Manganese
  4.231 mg of Manganese per 100g.
  For this serving the amount of Calories is 428 kcal per 100g(21 %DV cals).
  A typical serving of 1 cup (or 60g), Manganese nutritional content is 2.54 mg .  Calories per serving are 256.8 kcal (13 %DV cals).
  Other food servings - 1 oz (or 28.35g), Manganese content is 1.2 mg .  Calories per serving are 121.34 kcal (6 %DV cals).
3. Soy protein concentrate, produced by alcohol extraction - Manganese
  4.19 mg of Manganese per 100g.
  For this serving the amount of Calories is 331 kcal per 100g(17 %DV cals).
  A typical serving of 1 oz (or 28.35g), Manganese nutritional content is 1.19 mg .  Calories per serving are 93.84 kcal (5 %DV cals).
4. Soy protein concentrate, produced by acid wash - Manganese
  4.19 mg of Manganese per 100g.
  For this serving the amount of Calories is 331 kcal per 100g(17 %DV cals).
  A typical serving of 1 oz (or 28.35g), Manganese nutritional content is 1.19 mg .  Calories per serving are 93.84 kcal (5 %DV cals).
5. Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash - Manganese
  4.19 mg of Manganese per 100g.
  For this serving the amount of Calories is 328 kcal per 100g(16 %DV cals).
  A typical serving of 1 oz (or 28.35g), Manganese nutritional content is 1.19 mg .  Calories per serving are 92.99 kcal (5 %DV cals).
6. Soy meal, defatted, raw - Manganese
  3.8 mg of Manganese per 100g.
  For this serving the amount of Calories is 339 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 122g), Manganese nutritional content is 4.64 mg .  Calories per serving are 413.58 kcal (21 %DV cals).
7. Soy meal, defatted, raw, crude protein basis (N x 6.25) - Manganese
  3.8 mg of Manganese per 100g.
  For this serving the amount of Calories is 337 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 122g), Manganese nutritional content is 4.64 mg .  Calories per serving are 411.14 kcal (21 %DV cals).
8. Winged beans, mature seeds, raw - Manganese
  3.721 mg of Manganese per 100g.
  For this serving the amount of Calories is 409 kcal per 100g(20 %DV cals).
  A typical serving of 1 cup (or 182g), Manganese nutritional content is 6.77 mg .  Calories per serving are 744.38 kcal (37 %DV cals).
9. Tofu, dried-frozen (koyadofu) - Manganese
  3.689 mg of Manganese per 100g.
  For this serving the amount of Calories is 480 kcal per 100g(24 %DV cals).
  A typical serving of 1 piece (or 17g), Manganese nutritional content is 0.63 mg .  Calories per serving are 81.6 kcal (4 %DV cals).
10. Tofu, dried-frozen (koyadofu), prepared with calcium sulfate - Manganese
  3.689 mg of Manganese per 100g.
  For this serving the amount of Calories is 472 kcal per 100g(24 %DV cals).
  A typical serving of 1 piece (or 17g), Manganese nutritional content is 0.63 mg .  Calories per serving are 80.24 kcal (4 %DV cals).
11. Soy flour, low-fat - Manganese
  3.15 mg of Manganese per 100g.
  For this serving the amount of Calories is 375 kcal per 100g(19 %DV cals).
  A typical serving of 1 cup, stirred (or 88g), Manganese nutritional content is 2.77 mg .  Calories per serving are 330 kcal (17 %DV cals).
  Other food servings - 1 tbsp (or 5.5g), Manganese content is 0.17 mg .  Calories per serving are 20.63 kcal (1 %DV cals).
12. Soy flour, defatted, crude protein basis (N x 6.25) - Manganese
  3.15 mg of Manganese per 100g.
  For this serving the amount of Calories is 372 kcal per 100g(19 %DV cals).
  A typical serving of 1 cup, stirred (or 100g), Manganese nutritional content is 3.15 mg .  Calories per serving are 372 kcal (19 %DV cals).
13. Soy flour, low-fat, crude protein basis (N x 6.25) - Manganese
  3.08 mg of Manganese per 100g.
  For this serving the amount of Calories is 369 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup, stirred (or 88g), Manganese nutritional content is 2.71 mg .  Calories per serving are 324.72 kcal (16 %DV cals).
14. Soy flour, defatted - Manganese
  3.018 mg of Manganese per 100g.
  For this serving the amount of Calories is 330 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 105g), Manganese nutritional content is 3.17 mg .  Calories per serving are 346.5 kcal (17 %DV cals).
  Other food servings - 1 tbsp (or 6.6g), Manganese content is 0.2 mg .  Calories per serving are 21.78 kcal (1 %DV cals).
15. Peanuts, spanish, raw - Manganese
  2.64 mg of Manganese per 100g.
  For this serving the amount of Calories is 570 kcal per 100g(29 %DV cals).
  A typical serving of 1 cup (or 146g), Manganese nutritional content is 3.85 mg .  Calories per serving are 832.2 kcal (42 %DV cals).
  Other food servings - 1 oz (or 28.35g), Manganese content is 0.75 mg .  Calories per serving are 161.6 kcal (8 %DV cals).
16. Soybeans, mature seeds, raw - Manganese
  2.517 mg of Manganese per 100g.
  For this serving the amount of Calories is 446 kcal per 100g(22 %DV cals).
  A typical serving of 1 cup (or 186g), Manganese nutritional content is 4.68 mg .  Calories per serving are 829.56 kcal (41 %DV cals).
17. Lupins, mature seeds, raw - Manganese
  2.382 mg of Manganese per 100g.
  For this serving the amount of Calories is 371 kcal per 100g(19 %DV cals).
  A typical serving of 1 cup (or 180g), Manganese nutritional content is 4.29 mg .  Calories per serving are 667.8 kcal (33 %DV cals).
18. Peanuts, spanish, oil-roasted, with salt - Manganese
  2.355 mg of Manganese per 100g.
  For this serving the amount of Calories is 579 kcal per 100g(29 %DV cals).
  A typical serving of 1 cup (or 147g), Manganese nutritional content is 3.46 mg .  Calories per serving are 851.13 kcal (43 %DV cals).
  Other food servings - 1 oz (or 28.35g), Manganese content is 0.67 mg .  Calories per serving are 164.15 kcal (8 %DV cals).
19. Peanuts, spanish, oil-roasted, without salt - Manganese
  2.355 mg of Manganese per 100g.
  For this serving the amount of Calories is 579 kcal per 100g(29 %DV cals).
  A typical serving of 1 cup (or 147g), Manganese nutritional content is 3.46 mg .  Calories per serving are 851.13 kcal (43 %DV cals).
  Other food servings - 1 oz (or 28.35g), Manganese content is 0.67 mg .  Calories per serving are 164.15 kcal (8 %DV cals).
20. Soy flour, full-fat, raw - Manganese
  2.275 mg of Manganese per 100g.
  For this serving the amount of Calories is 436 kcal per 100g(22 %DV cals).
  A typical serving of 1 cup, stirred (or 84g), Manganese nutritional content is 1.91 mg .  Calories per serving are 366.24 kcal (18 %DV cals).
  Other food servings - 1 tbsp (or 5.2g), Manganese content is 0.12 mg .  Calories per serving are 22.67 kcal (1 %DV cals).
21. Soy flour, full-fat, raw, crude protein basis (N x 6.25) - Manganese
  2.275 mg of Manganese per 100g.
  For this serving the amount of Calories is 434 kcal per 100g(22 %DV cals).
  A typical serving of 1 cup, stirred (or 85g), Manganese nutritional content is 1.93 mg .  Calories per serving are 368.9 kcal (18 %DV cals).
22. Chickpeas (garbanzo beans, bengal gram), mature seeds, raw - Manganese
  2.204 mg of Manganese per 100g.
  For this serving the amount of Calories is 364 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 200g), Manganese nutritional content is 4.41 mg .  Calories per serving are 728 kcal (36 %DV cals).
  Other food servings - 1 tbsp (or 12.5g), Manganese content is 0.28 mg .  Calories per serving are 45.5 kcal (2 %DV cals).
23. Soybeans, mature seeds, dry roasted - Manganese
  2.184 mg of Manganese per 100g.
  For this serving the amount of Calories is 451 kcal per 100g(23 %DV cals).
  A typical serving of 1 cup (or 93g), Manganese nutritional content is 2.03 mg .  Calories per serving are 419.43 kcal (21 %DV cals).
24. Soybeans, mature seeds, roasted, salted - Manganese
  2.158 mg of Manganese per 100g.
  For this serving the amount of Calories is 471 kcal per 100g(24 %DV cals).
  A typical serving of 1 cup (or 172g), Manganese nutritional content is 3.71 mg .  Calories per serving are 810.12 kcal (41 %DV cals).
25. Soybeans, mature seeds, roasted, no salt added - Manganese
  2.158 mg of Manganese per 100g.
  For this serving the amount of Calories is 471 kcal per 100g(24 %DV cals).
  A typical serving of 1 cup (or 172g), Manganese nutritional content is 3.71 mg .  Calories per serving are 810.12 kcal (41 %DV cals).
26. Peanuts, all types, dry-roasted, with salt - Manganese
  2.083 mg of Manganese per 100g.
  For this serving the amount of Calories is 585 kcal per 100g(29 %DV cals).
  A typical serving of 1 oz (or 28.35g), Manganese nutritional content is 0.59 mg .  Calories per serving are 165.85 kcal (8 %DV cals).
  Other food servings - 1 peanut (or 1g), Manganese content is 0.02 mg .  Calories per serving are 5.85 kcal (0 %DV cals).
27. Peanuts, all types, dry-roasted, without salt - Manganese
  2.083 mg of Manganese per 100g.
  For this serving the amount of Calories is 585 kcal per 100g(29 %DV cals).
  A typical serving of 1 cup (or 146g), Manganese nutritional content is 3.04 mg .  Calories per serving are 854.1 kcal (43 %DV cals).
  Other food servings - 1 oz (or 28.35g), Manganese content is 0.59 mg .  Calories per serving are 165.85 kcal (8 %DV cals).
  Other food servings - 1 peanut (or 1g), Manganese content is 0.02 mg .  Calories per serving are 5.85 kcal (0 %DV cals).
28. Soy flour, full-fat, roasted - Manganese
  2.077 mg of Manganese per 100g.
  For this serving the amount of Calories is 441 kcal per 100g(22 %DV cals).
  A typical serving of 1 cup, stirred (or 85g), Manganese nutritional content is 1.77 mg .  Calories per serving are 374.85 kcal (19 %DV cals).
29. Soy flour, full-fat, roasted, crude protein basis (N x 6.25) - Manganese
  2.077 mg of Manganese per 100g.
  For this serving the amount of Calories is 439 kcal per 100g(22 %DV cals).
  A typical serving of 1 cup, stirred (or 85g), Manganese nutritional content is 1.77 mg .  Calories per serving are 373.15 kcal (19 %DV cals).
30. Peanuts, virginia, oil-roasted, with salt - Manganese
  2.008 mg of Manganese per 100g.
  For this serving the amount of Calories is 578 kcal per 100g(29 %DV cals).
  A typical serving of 1 cup (or 143g), Manganese nutritional content is 2.87 mg .  Calories per serving are 826.54 kcal (41 %DV cals).
  Other food servings - 1 oz (or 28.35g), Manganese content is 0.57 mg .  Calories per serving are 163.86 kcal (8 %DV cals).
31. Peanuts, virginia, oil-roasted, without salt - Manganese
  2.008 mg of Manganese per 100g.
  For this serving the amount of Calories is 578 kcal per 100g(29 %DV cals).
  A typical serving of 1 cup (or 143g), Manganese nutritional content is 2.87 mg .  Calories per serving are 826.54 kcal (41 %DV cals).
  Other food servings - 1 oz (or 28.35g), Manganese content is 0.57 mg .  Calories per serving are 163.86 kcal (8 %DV cals).
32. Peanuts, valencia, raw - Manganese
  1.98 mg of Manganese per 100g.
  For this serving the amount of Calories is 570 kcal per 100g(29 %DV cals).
  A typical serving of 1 cup (or 146g), Manganese nutritional content is 2.89 mg .  Calories per serving are 832.2 kcal (42 %DV cals).
  Other food servings - 1 oz (or 28.35g), Manganese content is 0.56 mg .  Calories per serving are 161.6 kcal (8 %DV cals).
33. Peanut spread, reduced sugar - Manganese
  1.979 mg of Manganese per 100g.
  For this serving the amount of Calories is 650 kcal per 100g(33 %DV cals).
  A typical serving of 2 tbsp (or 31g), Manganese nutritional content is 0.61 mg .  Calories per serving are 201.5 kcal (10 %DV cals).
34. Peanuts, all types, raw - Manganese
  1.934 mg of Manganese per 100g.
  For this serving the amount of Calories is 567 kcal per 100g(28 %DV cals).
  A typical serving of 1 cup (or 146g), Manganese nutritional content is 2.82 mg .  Calories per serving are 827.82 kcal (41 %DV cals).
  Other food servings - 1 oz (or 28.35g), Manganese content is 0.55 mg .  Calories per serving are 160.74 kcal (8 %DV cals).
35. Peanut butter with omega-3, creamy - Manganese
  1.85 mg of Manganese per 100g.
  For this serving the amount of Calories is 608 kcal per 100g(30 %DV cals).
  A typical serving of 1 tbsp (or 16g), Manganese nutritional content is 0.3 mg .  Calories per serving are 97.28 kcal (5 %DV cals).
36. Peanuts, all types, oil-roasted, with salt - Manganese
  1.845 mg of Manganese per 100g.
  For this serving the amount of Calories is 599 kcal per 100g(30 %DV cals).
  A typical serving of 1 cup, chopped (or 144g), Manganese nutritional content is 2.66 mg .  Calories per serving are 862.56 kcal (43 %DV cals).
  Other food servings - 1 oz shelled (32 nuts) (or 28.35g), Manganese content is 0.52 mg .  Calories per serving are 169.82 kcal (8 %DV cals).
37. Peanuts, all types, oil-roasted, without salt - Manganese
  1.845 mg of Manganese per 100g.
  For this serving the amount of Calories is 599 kcal per 100g(30 %DV cals).
  A typical serving of 1 cup, (or 144g), Manganese nutritional content is 2.66 mg .  Calories per serving are 862.56 kcal (43 %DV cals).
  Other food servings - 1 oz shelled (32 nuts) (or 28.35g), Manganese content is 0.52 mg .  Calories per serving are 169.82 kcal (8 %DV cals).
38. Mothbeans, mature seeds, raw - Manganese
  1.82 mg of Manganese per 100g.
  For this serving the amount of Calories is 343 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 196g), Manganese nutritional content is 3.57 mg .  Calories per serving are 672.28 kcal (34 %DV cals).
39. Peanut butter, chunk style, with salt - Manganese
  1.8 mg of Manganese per 100g.
  For this serving the amount of Calories is 589 kcal per 100g(29 %DV cals).
  A typical serving of 1 cup (or 258g), Manganese nutritional content is 4.64 mg .  Calories per serving are 1519.62 kcal (76 %DV cals).
  Other food servings - 2 tbsp (or 32g), Manganese content is 0.58 mg .  Calories per serving are 188.48 kcal (9 %DV cals).
40. Peanut butter, chunk style, without salt - Manganese
  1.8 mg of Manganese per 100g.
  For this serving the amount of Calories is 589 kcal per 100g(29 %DV cals).
  A typical serving of 1 cup (or 258g), Manganese nutritional content is 4.64 mg .  Calories per serving are 1519.62 kcal (76 %DV cals).
  Other food servings - 2 tbsp (or 32g), Manganese content is 0.58 mg .  Calories per serving are 188.48 kcal (9 %DV cals).
41. Beans, white, mature seeds, raw - Manganese
  1.796 mg of Manganese per 100g.
  For this serving the amount of Calories is 333 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 202g), Manganese nutritional content is 3.63 mg .  Calories per serving are 672.66 kcal (34 %DV cals).
  Other food servings - 1 tbsp (or 12.6g), Manganese content is 0.23 mg .  Calories per serving are 41.96 kcal (2 %DV cals).
42. Pigeon peas (red gram), mature seeds, raw - Manganese
  1.791 mg of Manganese per 100g.
  For this serving the amount of Calories is 343 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 205g), Manganese nutritional content is 3.67 mg .  Calories per serving are 703.15 kcal (35 %DV cals).
43. Beans, adzuki, mature seeds, raw - Manganese
  1.73 mg of Manganese per 100g.
  For this serving the amount of Calories is 329 kcal per 100g(16 %DV cals).
  A typical serving of 1 cup (or 197g), Manganese nutritional content is 3.41 mg .  Calories per serving are 648.13 kcal (32 %DV cals).
44. Peanuts, valencia, oil-roasted, with salt - Manganese
  1.721 mg of Manganese per 100g.
  For this serving the amount of Calories is 589 kcal per 100g(29 %DV cals).
  A typical serving of 1 cup (or 144g), Manganese nutritional content is 2.48 mg .  Calories per serving are 848.16 kcal (42 %DV cals).
  Other food servings - 1 oz (or 28.35g), Manganese content is 0.49 mg .  Calories per serving are 166.98 kcal (8 %DV cals).
45. Peanuts, valencia, oil-roasted, without salt - Manganese
  1.721 mg of Manganese per 100g.
  For this serving the amount of Calories is 589 kcal per 100g(29 %DV cals).
  A typical serving of 1 cup (or 144g), Manganese nutritional content is 2.48 mg .  Calories per serving are 848.16 kcal (42 %DV cals).
  Other food servings - 1 oz (or 28.35g), Manganese content is 0.49 mg .  Calories per serving are 166.98 kcal (8 %DV cals).
46. Peanuts, virginia, raw - Manganese
  1.696 mg of Manganese per 100g.
  For this serving the amount of Calories is 563 kcal per 100g(28 %DV cals).
  A typical serving of 1 cup (or 146g), Manganese nutritional content is 2.48 mg .  Calories per serving are 821.98 kcal (41 %DV cals).
  Other food servings - 1 oz (or 28.35g), Manganese content is 0.48 mg .  Calories per serving are 159.61 kcal (8 %DV cals).
47. Lima beans, thin seeded (baby), mature seeds, raw - Manganese
  1.686 mg of Manganese per 100g.
  For this serving the amount of Calories is 335 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 202g), Manganese nutritional content is 3.41 mg .  Calories per serving are 676.7 kcal (34 %DV cals).
48. Lima beans, large, mature seeds, raw - Manganese
  1.672 mg of Manganese per 100g.
  For this serving the amount of Calories is 338 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 178g), Manganese nutritional content is 2.98 mg .  Calories per serving are 601.64 kcal (30 %DV cals).
  Other food servings - 1 tbsp (or 11.1g), Manganese content is 0.19 mg .  Calories per serving are 37.52 kcal (2 %DV cals).
49. Broadbeans (fava beans), mature seeds, raw - Manganese
  1.626 mg of Manganese per 100g.
  For this serving the amount of Calories is 341 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 150g), Manganese nutritional content is 2.44 mg .  Calories per serving are 511.5 kcal (26 %DV cals).
  Other food servings - 1 tbsp (or 9.4g), Manganese content is 0.15 mg .  Calories per serving are 32.05 kcal (2 %DV cals).
50. Chickpea flour (besan) - Manganese
  1.6 mg of Manganese per 100g.
  For this serving the amount of Calories is 387 kcal per 100g(19 %DV cals).
  A typical serving of 1 cup (or 92g), Manganese nutritional content is 1.47 mg .  Calories per serving are 356.04 kcal (18 %DV cals).

Manganese in foods - by food category

Baby Foods    Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy and Egg Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups, Sauces, and Gravies    Spices and Herbs
Sweets    Vegetables




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