Foods high in Manganese

Grains and legumes top this ranking because manganese accumulates in plant seeds as they develop. Whole grains retain it in the bran and germ; refined grains lose most of it during milling. Tea leaves also concentrate manganese, which is why a cup can contain a meaningful share of the 2.3 mg Daily Value.

Manganese works in your bones, blood clotting, and the chemical reactions that turn food into energy. Most people get enough from ordinary meals, so a ranking by concentration tells you where it lives in food rather than where you should focus your diet. Absorption varies widely between individuals and drops when you also consume iron or calcium from the same meal.

FDA daily value: 2.3 mg

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Showing 1–50 of 11,725 foods

#	Food	Category	Per 100 g	% DV	Source
1	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	Beverages	269.10 mg	11700%	USDA_SR
2	Beverages, tea, instant, decaffeinated, unsweetened	Beverages	133.00 mg	5783%	USDA_SR
3	Beverages, tea, instant, unsweetened, powder	Beverages	133.00 mg	5783%	USDA_SR
4	Tea, instant, unsweetened, powder, decaffeinated	Beverages	133.00 mg	5783%	CNF
5	Tea, instant, unsweetened, powder	Beverages	133.00 mg	5783%	CNF
6	Beverages, nutritional shake mix, high protein, powder	Beverages	125.00 mg	5435%	USDA_SR
7	Beverages, high protein powder	Beverages	125.00 mg	5435%	CNF
8	Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted	Baby Foods	124.00 mg	5391%	USDA_SR
9	Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder	Baby Foods	77.00 mg	3348%	USDA_SR
10	Spices, cloves, ground	Spices and Herbs	60.13 mg	2614%	USDA_SR
11	Spices, cloves, ground	Spices and Herbs	60.13 mg	2614%	CNF
12	Beverage, whey protein isolate, powder	Beverages	58.14 mg	2528%	CNF
13	Infant formula, GERBER, GOOD START 2 SOY, with iron, powder	Baby Foods	55.00 mg	2391%	USDA_SR
14	Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA	Baby Foods	51.50 mg	2239%	USDA_SR
15	Game meat, native, ringed seal, liver, raw	Lamb, Veal and Game	36.00 mg	1565%	CNF
16	Spices, ginger, ground	Spices and Herbs	33.30 mg	1448%	USDA_SR
17	Spices, ginger, ground	Spices and Herbs	33.30 mg	1448%	CNF
18	Jujube, Chinese, fresh, dried	Fruits and Fruit Juices	31.07 mg	1351%	USDA_SR
19	Beverages, tea, instant, lemon, unsweetened	Beverages	30.67 mg	1333%	USDA_SR
20	Tea, instant, unsweetened, lemon flavour, powder	Beverages	30.67 mg	1333%	CNF
21	Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder	Beverages	30.37 mg	1320%	USDA_SR
22	Beverages, tea, instant, decaffeinated, lemon, diet	Beverages	30.37 mg	1320%	USDA_SR
23	Spices, saffron	Spices and Herbs	28.41 mg	1235%	USDA_SR
24	Spices, saffron	Spices and Herbs	28.41 mg	1235%	CNF
25	Spices, cardamom	Spices and Herbs	28.00 mg	1217%	USDA_SR
26	Spices, cardamom, ground	Spices and Herbs	28.00 mg	1217%	CNF
27	Chickpeas (garbanzo beans, bengal gram), raw	Legumes and Legume Products	21.31 mg	926%	CNF
28	Cereals ready-to-eat, wheat germ, toasted, plain	Breakfast Cereals	19.96 mg	868%	USDA_SR
29	Grains, wheat germ, toasted, plain	Cereals, Grains and Pasta	19.96 mg	868%	CNF
30	Spices, turmeric, ground	Spices and Herbs	19.80 mg	861%	USDA_SR
31	Spices, turmeric, ground	Spices and Herbs	19.80 mg	861%	CNF
32	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Breakfast Cereals	19.08 mg	830%	USDA_SR
33	Spices, cinnamon, ground	Spices and Herbs	17.47 mg	759%	USDA_SR
34	Spices, cinnamon, ground	Spices and Herbs	17.47 mg	759%	CNF
35	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Breakfast Cereals	17.38 mg	756%	USDA_SR
36	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ	Breakfast Cereals	15.88 mg	690%	USDA_SR
37	Spices, pumpkin pie spice	Spices and Herbs	15.84 mg	689%	USDA_SR
38	Spices, pumpkin pie spice	Spices and Herbs	15.84 mg	689%	CNF
39	Beverages, chocolate drink, milk and soy based, ready to drink, fortified	Beverages	14.77 mg	642%	USDA_SR
40	Rice bran, crude	Cereal Grains and Pasta	14.21 mg	618%	USDA_SR
41	Grains, rice bran, crude	Cereals, Grains and Pasta	14.21 mg	618%	CNF
42	Wheat germ, crude	Cereal Grains and Pasta	13.30 mg	578%	USDA_SR
43	Grains, wheat germ, crude	Cereals, Grains and Pasta	13.30 mg	578%	CNF
44	Spices, pepper, black	Spices and Herbs	12.75 mg	554%	USDA_SR
45	Spices, pepper, black	Spices and Herbs	12.75 mg	554%	CNF
46	Nuts, hazelnuts or filberts, blanched	Nut and Seed Products	12.65 mg	550%	USDA_SR
47	Nuts, filberts or hazelnuts, dried, blanched	Nuts and Seeds	12.65 mg	550%	CNF
48	Wheat bran, crude	Cereal Grains and Pasta	11.50 mg	500%	USDA_SR
49	Grains, wheat bran, crude	Cereals, Grains and Pasta	11.50 mg	500%	CNF
50	Spearmint, dried	Spices and Herbs	11.48 mg	499%	USDA_SR

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Foods high in Manganese

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