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 451–500 of 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Persimmon, japanese, dried | Fruits and fruit juices | 1.39 mg | 60% |
| 452 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 1.39 mg | 60% |
| 453 | Bread, multigrain, toasted | Baked Products | 1.39 mg | 60% |
| 454 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 1.39 mg | 60% |
| 455 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 1.38 mg | 60% |
| 456 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 1.38 mg | 60% |
| 457 | Beans, pink, raw | Legumes and Legume Products | 1.38 mg | 60% |
| 458 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 1.37 mg | 59% |
| 459 | Nuts, acorns, dried | Nuts and Seeds | 1.36 mg | 59% |
| 460 | Chives, freeze-dried | Vegetables and Vegetable Products | 1.35 mg | 59% |
| 461 | Snacks, sweet potato chips, unsalted | Snacks | 1.35 mg | 59% |
| 462 | Nuts, beechnuts, dried | Nuts and Seeds | 1.34 mg | 58% |
| 463 | Parsley, freeze-dried | Vegetables and Vegetable Products | 1.34 mg | 58% |
| 464 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 1.34 mg | 58% |
| 465 | Nuts, acorns, raw | Nuts and Seeds | 1.34 mg | 58% |
| 466 | Potato, boiled with skin, skin only, with salt | Vegetables and Vegetable Products | 1.33 mg | 58% |
| 467 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 1.33 mg | 58% |
| 468 | Grains, barley, pearled, dry | Cereals, Grains and Pasta | 1.32 mg | 57% |
| 469 | Candies, chocolate, dark, 60-69% cacao solids | Sweets | 1.32 mg | 57% |
| 470 | Granola bar, chewy, low fat | Baked Products | 1.32 mg | 57% |
| 471 | Bread, 60% whole wheat, commercial | Baked Products | 1.31 mg | 57% |
| 472 | Snacks, multigrain chips, plain | Snacks | 1.31 mg | 57% |
| 473 | Nuts, coconut cream (liquid from grated meat), raw | Nuts and Seeds | 1.30 mg | 57% |
| 474 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 1.30 mg | 57% |
| 475 | Grains, buckwheat | Cereals, Grains and Pasta | 1.30 mg | 57% |
| 476 | Spices, caraway seed | Spices and Herbs | 1.30 mg | 57% |
| 477 | Spices, onion powder | Spices and Herbs | 1.30 mg | 57% |
| 478 | Nuts, European chestnuts (sweet), dried, unpeeled | Nuts and Seeds | 1.30 mg | 57% |
| 479 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 1.29 mg | 56% |
| 480 | Beans, yellow, raw | Legumes and Legume Products | 1.29 mg | 56% |
| 481 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 1.28 mg | 56% |
| 482 | Sweets, sugars, maple, granulated | Sweets | 1.28 mg | 56% |
| 483 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 1.28 mg | 56% |
| 484 | Yam, flour | Vegetables and Vegetable Products | 1.28 mg | 56% |
| 485 | Pepper, ancho, dried | Vegetables and Vegetable Products | 1.28 mg | 56% |
| 486 | Beans, small white, raw | Legumes and Legume Products | 1.28 mg | 56% |
| 487 | Snacks, oriental mix, rice-based | Snacks | 1.27 mg | 55% |
| 488 | Spices, dill weed, fresh | Spices and Herbs | 1.26 mg | 55% |
| 489 | Bread, multigrain, commercial, reduced sodium | Baked Products | 1.26 mg | 55% |
| 490 | Bread, wheat germ, toasted | Baked Products | 1.26 mg | 55% |
| 491 | Bread, multigrain, commercial | Baked Products | 1.26 mg | 55% |
| 492 | Grains, sorghum, flour | Cereals, Grains and Pasta | 1.26 mg | 55% |
| 493 | Cookie, molasses | Baked Products | 1.26 mg | 55% |
| 494 | Beans, lima, boiled, drained | Vegetables and Vegetable Products | 1.25 mg | 54% |
| 495 | Indian, bread, chapati or roti, plain | Baked Products | 1.25 mg | 54% |
| 496 | Beans, lima, boiled, drained, with salt | Vegetables and Vegetable Products | 1.25 mg | 54% |
| 497 | Loganberry, frozen | Fruits and fruit juices | 1.25 mg | 54% |
| 498 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 1.24 mg | 54% |
| 499 | Candies, bars, peanut | Sweets | 1.24 mg | 54% |
| 500 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 1.24 mg | 54% |
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