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 2,966 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Nuts, chestnuts, european, dried, unpeeled | Nut and Seed Products | 1.30 mg | 57% |
| 452 | Buckwheat | Cereal Grains and Pasta | 1.30 mg | 57% |
| 453 | Babyfood, cereal, rice with pears and apple, dry, instant fortified | Baby Foods | 1.30 mg | 56% |
| 454 | Noodles, japanese, soba, dry | Cereal Grains and Pasta | 1.29 mg | 56% |
| 455 | Pie Crust, Cookie-type, Graham Cracker, Ready Crust | Baked Products | 1.29 mg | 56% |
| 456 | Beans, yellow, mature seeds, raw | Legumes and Legume Products | 1.29 mg | 56% |
| 457 | Tempeh, cooked | Legumes and Legume Products | 1.28 mg | 56% |
| 458 | Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow | Snacks | 1.28 mg | 56% |
| 459 | Peppers, ancho, dried | Vegetables and Vegetable Products | 1.28 mg | 56% |
| 460 | Beans, small white, mature seeds, raw | Legumes and Legume Products | 1.28 mg | 56% |
| 461 | Snacks, oriental mix, rice-based | Snacks | 1.27 mg | 55% |
| 462 | Dill weed, fresh | Spices and Herbs | 1.26 mg | 55% |
| 463 | Snacks, granola bars, soft, uncoated, chocolate chip | Snacks | 1.26 mg | 55% |
| 464 | Snacks, granola bars, soft, uncoated, raisin | Snacks | 1.26 mg | 55% |
| 465 | Sorghum flour, whole-grain | Cereal Grains and Pasta | 1.26 mg | 55% |
| 466 | Cookies, molasses | Baked Products | 1.26 mg | 55% |
| 467 | Snacks, peas, roasted, wasabi-flavored | Snacks | 1.25 mg | 55% |
| 468 | Lima beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.25 mg | 54% |
| 469 | Lima beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.25 mg | 54% |
| 470 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 1.25 mg | 54% |
| 471 | Loganberries, frozen | Fruits and Fruit Juices | 1.25 mg | 54% |
| 472 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 1.24 mg | 54% |
| 473 | Candies, peanut bar | Sweets | 1.24 mg | 54% |
| 474 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 1.24 mg | 54% |
| 475 | Candies, coconut bar, not chocolate covered | Sweets | 1.24 mg | 54% |
| 476 | Cookies, oatmeal, dry mix | Baked Products | 1.23 mg | 53% |
| 477 | Spices, fenugreek seed | Spices and Herbs | 1.23 mg | 53% |
| 478 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 1.23 mg | 53% |
| 479 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 1.22 mg | 53% |
| 480 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 1.22 mg | 53% |
| 481 | Beverages, coffee, instant, decaffeinated, powder | Beverages | 1.22 mg | 53% |
| 482 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 1.22 mg | 53% |
| 483 | Bread, reduced-calorie, wheat | Baked Products | 1.21 mg | 53% |
| 484 | Toppings, nuts in syrup | Sweets | 1.21 mg | 52% |
| 485 | Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS | Snacks | 1.21 mg | 52% |
| 486 | Beans, french, mature seeds, raw | Legumes and Legume Products | 1.20 mg | 52% |
| 487 | Beverages, coffee, instant, with chicory | Beverages | 1.20 mg | 52% |
| 488 | Nuts, pistachio nuts, raw | Nut and Seed Products | 1.20 mg | 52% |
| 489 | Rice flour, white, unenriched | Cereal Grains and Pasta | 1.20 mg | 52% |
| 490 | Snacks, granola bars, soft, uncoated, nut and raisin | Snacks | 1.20 mg | 52% |
| 491 | Winged beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.20 mg | 52% |
| 492 | Winged beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.20 mg | 52% |
| 493 | Barley malt flour | Cereal Grains and Pasta | 1.19 mg | 52% |
| 494 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 1.19 mg | 52% |
| 495 | Nuts, chestnuts, european, dried, peeled | Nut and Seed Products | 1.18 mg | 51% |
| 496 | Tofu, raw, firm, prepared with calcium sulfate | Legumes and Legume Products | 1.18 mg | 51% |
| 497 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 1.18 mg | 51% |
| 498 | Chicken, meatless | Legumes and Legume Products | 1.18 mg | 51% |
| 499 | Peppermint, fresh | Spices and Herbs | 1.18 mg | 51% |
| 500 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 1.18 mg | 51% |
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