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 501–550 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 501 | Soybean kernels, roasted, salted | Legumes and Legume Products | 2.16 mg | 94% | CNF |
| 502 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 2.16 mg | 94% | CNF |
| 503 | Cereal, ready to eat, Lucky Charms, General Mills | Breakfast cereals | 2.16 mg | 94% | CNF |
| 504 | Crackers, whole-wheat | Baked Products | 2.15 mg | 94% | USDA_SR |
| 505 | Cracker, whole-wheat | Baked Products | 2.15 mg | 94% | CNF |
| 506 | Bread, spelt, commercial, toasted | Baked Products | 2.15 mg | 94% | CNF |
| 507 | Nuts, almonds, whole, raw | Nut and Seed Products | 2.15 mg | 93% | USDA_FF |
| 508 | Snacks, CLIF BAR, mixed flavors | Snacks | 2.15 mg | 93% | USDA_SR |
| 509 | Snacks, Clif bar, all flavours | Snacks | 2.15 mg | 93% | CNF |
| 510 | Seeds, cottonseed flour, partially defatted (glandless) | Nut and Seed Products | 2.14 mg | 93% | USDA_SR |
| 511 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 2.14 mg | 93% | USDA_SR |
| 512 | Nuts, mixed nuts, oil roasted without peanuts, lightly salted | Nuts and Seeds | 2.14 mg | 93% | CNF |
| 513 | Seeds, cottonseed flour, partially defatted | Nuts and Seeds | 2.14 mg | 93% | CNF |
| 514 | Almond butter, creamy | Nut and Seed Products | 2.13 mg | 93% | USDA_FF |
| 515 | Nuts, almond butter, plain, with salt added | Nut and Seed Products | 2.13 mg | 93% | USDA_SR |
| 516 | Nuts, almond butter, plain, without salt added | Nut and Seed Products | 2.13 mg | 93% | USDA_SR |
| 517 | Nuts, almond butter, plain, salted | Nuts and Seeds | 2.13 mg | 93% | CNF |
| 518 | Nuts, almond butter, plain | Nuts and Seeds | 2.13 mg | 93% | CNF |
| 519 | Flour, rye | Cereal Grains and Pasta | 2.13 mg | 93% | USDA_FF |
| 520 | Seeds, cottonseed flour, low fat (glandless) | Nut and Seed Products | 2.13 mg | 93% | USDA_SR |
| 521 | Seeds, cottonseed flour, low fat | Nuts and Seeds | 2.13 mg | 93% | CNF |
| 522 | Cereal, ready to eat, Special K, Kellogg's | Breakfast cereals | 2.13 mg | 93% | CNF |
| 523 | Crackers, wheat, reduced fat | Baked Products | 2.13 mg | 92% | USDA_SR |
| 524 | Cereal, ready to eat, Cheerios: multigrain, General Mills | Breakfast cereals | 2.13 mg | 92% | CNF |
| 525 | Cereal, ready to eat, Special K: with Red Berries, Kellogg's | Breakfast cereals | 2.12 mg | 92% | CNF |
| 526 | Seeds, sunflower seed kernels, toasted, without salt | Nut and Seed Products | 2.11 mg | 92% | USDA_SR |
| 527 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 2.11 mg | 92% | USDA_SR |
| 528 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 2.11 mg | 92% | CNF |
| 529 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 2.11 mg | 92% | CNF |
| 530 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 2.11 mg | 92% | USDA_SR |
| 531 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 2.11 mg | 92% | USDA_SR |
| 532 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 2.11 mg | 92% | USDA_SR |
| 533 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 2.11 mg | 92% | USDA_SR |
| 534 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 2.11 mg | 92% | CNF |
| 535 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 2.11 mg | 92% | CNF |
| 536 | Spices, chervil, dried | Spices and Herbs | 2.10 mg | 91% | USDA_SR |
| 537 | Spices, chervil, dried | Spices and Herbs | 2.10 mg | 91% | CNF |
| 538 | Peanut butter, natural | Legumes and Legume Products | 2.08 mg | 91% | CNF |
| 539 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 2.08 mg | 90% | USDA_FF |
| 540 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 2.08 mg | 90% | USDA_FF |
| 541 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 2.08 mg | 90% | USDA_SR |
| 542 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 2.08 mg | 90% | USDA_SR |
| 543 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 2.08 mg | 90% | CNF |
| 544 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 2.08 mg | 90% | CNF |
| 545 | Soy flour, full-fat, roasted | Legumes and Legume Products | 2.08 mg | 90% | USDA_SR |
| 546 | Soy flour, full-fat, roasted | Legumes and Legume Products | 2.08 mg | 90% | CNF |
| 547 | Seeds, sunflower seed butter, without salt | Nut and Seed Products | 2.07 mg | 90% | USDA_SR |
| 548 | Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | Nut and Seed Products | 2.07 mg | 90% | USDA_SR |
| 549 | Seeds, sunflower seed butter, salted | Nuts and Seeds | 2.07 mg | 90% | CNF |
| 550 | Seeds, sunflower seed butter | Nuts and Seeds | 2.07 mg | 90% | CNF |
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