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 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Granola bar, chewy, sweet and salty | Baked Products | 1.24 mg | 54% |
| 502 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 1.23 mg | 53% |
| 503 | Spices, fenugreek seed | Spices and Herbs | 1.23 mg | 53% |
| 504 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 1.22 mg | 53% |
| 505 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 1.22 mg | 53% |
| 506 | Coffee, instant, decaffeinated, powder | Beverages | 1.22 mg | 53% |
| 507 | Peas, split, raw | Legumes and Legume Products | 1.22 mg | 53% |
| 508 | Beans, lima, raw | Vegetables and Vegetable Products | 1.22 mg | 53% |
| 509 | Sweets, topping, nuts in syrup | Sweets | 1.21 mg | 52% |
| 510 | Grains, rice flour, white | Cereals, Grains and Pasta | 1.20 mg | 52% |
| 511 | Beans, french, mature seeds, raw | Legumes and Legume Products | 1.20 mg | 52% |
| 512 | Nuts, pistachio nuts, raw | Nuts and Seeds | 1.20 mg | 52% |
| 513 | Coffee, instant with chicory, powder | Beverages | 1.20 mg | 52% |
| 514 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 1.20 mg | 52% |
| 515 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 1.20 mg | 52% |
| 516 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 1.20 mg | 52% |
| 517 | Grains, barley, malt flour | Cereals, Grains and Pasta | 1.19 mg | 52% |
| 518 | Nuts, European chestnuts (sweet), dried, peeled | Nuts and Seeds | 1.18 mg | 51% |
| 519 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 1.18 mg | 51% |
| 520 | Meatless, chicken | Legumes and Legume Products | 1.18 mg | 51% |
| 521 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 1.18 mg | 51% |
| 522 | Peppermint, fresh | Spices and Herbs | 1.18 mg | 51% |
| 523 | Tofu, fuyu, salted and fermented (prepared with magnesium chloride) | Legumes and Legume Products | 1.17 mg | 51% |
| 524 | Tofu, fuyu, salted and fermented (with calcium sulphate) | Legumes and Legume Products | 1.17 mg | 51% |
| 525 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 1.15 mg | 50% |
| 526 | Beans, pinto, raw | Legumes and Legume Products | 1.15 mg | 50% |
| 527 | Basil, fresh | Spices and Herbs | 1.15 mg | 50% |
| 528 | Granola bar, chewy, fruit flavour, yogourt coated | Baked Products | 1.14 mg | 50% |
| 529 | Kanpyo (dried gourd strips) | Vegetables and Vegetable Products | 1.14 mg | 49% |
| 530 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 1.13 mg | 49% |
| 531 | Beans, black, flour | Legumes and Legume Products | 1.13 mg | 49% |
| 532 | Cracker, melba toast, plain, unsalted | Baked Products | 1.13 mg | 49% |
| 533 | Cracker, melba toast, plain | Baked Products | 1.13 mg | 49% |
| 534 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 1.13 mg | 49% |
| 535 | Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's | Breakfast cereals | 1.13 mg | 49% |
| 536 | Pineapple, canned, water pack, solids and liquid | Fruits and fruit juices | 1.12 mg | 49% |
| 537 | Pineapple, canned, juice pack, solids and liquid | Fruits and fruit juices | 1.12 mg | 49% |
| 538 | Candies, sugar-coated almonds | Sweets | 1.12 mg | 49% |
| 539 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 1.12 mg | 49% |
| 540 | English muffin, wheat, toasted | Baked Products | 1.12 mg | 49% |
| 541 | Spices, spearmint, fresh | Spices and Herbs | 1.12 mg | 49% |
| 542 | Carrot, dehydrated | Vegetables and Vegetable Products | 1.12 mg | 49% |
| 543 | Snacks, popcorn, air-popped | Snacks | 1.11 mg | 48% |
| 544 | Beans, kidney, dark red, raw | Legumes and Legume Products | 1.11 mg | 48% |
| 545 | Coffee substitute, cereal grain beverage, powder | Beverages | 1.10 mg | 48% |
| 546 | Salmonberry, raw | Fruits and fruit juices | 1.10 mg | 48% |
| 547 | Grains, rice, white, medium-grain, dry | Cereals, Grains and Pasta | 1.10 mg | 48% |
| 548 | Candies, Reese's Pieces | Sweets | 1.10 mg | 48% |
| 549 | Pineapple, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 1.10 mg | 48% |
| 550 | Grains, rice, brown, medium-grain, cooked | Cereals, Grains and Pasta | 1.10 mg | 48% |
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