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 2,966 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Tofu, salted and fermented (fuyu), prepared with calcium sulfate | Legumes and Legume Products | 1.17 mg | 51% |
| 502 | Tofu, salted and fermented (fuyu) | Legumes and Legume Products | 1.17 mg | 51% |
| 503 | Rye flour, light | Cereal Grains and Pasta | 1.16 mg | 51% |
| 504 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 1.16 mg | 50% |
| 505 | Hummus, commercial | Legumes and Legume Products | 1.16 mg | 50% |
| 506 | Pepeao, dried | Vegetables and Vegetable Products | 1.15 mg | 50% |
| 507 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 1.15 mg | 50% |
| 508 | Basil, fresh | Spices and Herbs | 1.15 mg | 50% |
| 509 | Rice, brown, parboiled, cooked, UNCLE BENS | Cereal Grains and Pasta | 1.14 mg | 50% |
| 510 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 1.14 mg | 49% |
| 511 | Kanpyo, (dried gourd strips) | Vegetables and Vegetable Products | 1.14 mg | 49% |
| 512 | Snacks, granola bar, chewy, reduced sugar, all flavors | Snacks | 1.13 mg | 49% |
| 513 | Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 1.13 mg | 49% |
| 514 | Soybeans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 1.13 mg | 49% |
| 515 | Crackers, melba toast, plain | Baked Products | 1.13 mg | 49% |
| 516 | Crackers, melba toast, plain, without salt | Baked Products | 1.13 mg | 49% |
| 517 | Candies, sugar-coated almonds | Sweets | 1.12 mg | 49% |
| 518 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 1.12 mg | 49% |
| 519 | Pineapple, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 1.12 mg | 49% |
| 520 | Pineapple, canned, water pack, solids and liquids | Fruits and Fruit Juices | 1.12 mg | 49% |
| 521 | Spearmint, fresh | Spices and Herbs | 1.12 mg | 49% |
| 522 | Carrot, dehydrated | Vegetables and Vegetable Products | 1.12 mg | 49% |
| 523 | Snacks, popcorn, air-popped | Snacks | 1.11 mg | 48% |
| 524 | Beans, kidney, red, mature seeds, raw | Legumes and Legume Products | 1.11 mg | 48% |
| 525 | Beans, kidney, royal red, mature seeds, raw | Legumes and Legume Products | 1.11 mg | 48% |
| 526 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 1.11 mg | 48% |
| 527 | Bread, reduced-calorie, oat bran | Baked Products | 1.10 mg | 48% |
| 528 | Beverages, coffee substitute, cereal grain beverage, powder | Beverages | 1.10 mg | 48% |
| 529 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 1.10 mg | 48% |
| 530 | Rice, white, medium-grain, raw, unenriched | Cereal Grains and Pasta | 1.10 mg | 48% |
| 531 | Rice, white, medium-grain, raw, enriched | Cereal Grains and Pasta | 1.10 mg | 48% |
| 532 | Candies, REESE'S PIECES Candy | Sweets | 1.10 mg | 48% |
| 533 | Nuts, chestnuts, chinese, boiled and steamed | Nut and Seed Products | 1.10 mg | 48% |
| 534 | Pineapple, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 1.10 mg | 48% |
| 535 | Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.10 mg | 48% |
| 536 | Eppaw, raw | Vegetables and Vegetable Products | 1.09 mg | 48% |
| 537 | Spelt, cooked | Cereal Grains and Pasta | 1.09 mg | 47% |
| 538 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 1.09 mg | 47% |
| 539 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 1.09 mg | 47% |
| 540 | Snacks, popcorn, microwave, 94% fat free | Snacks | 1.08 mg | 47% |
| 541 | Pineapple, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.08 mg | 47% |
| 542 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 1.07 mg | 46% |
| 543 | Crackers, melba toast, wheat | Baked Products | 1.06 mg | 46% |
| 544 | Drumstick leaves, raw | Vegetables and Vegetable Products | 1.06 mg | 46% |
| 545 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 1.06 mg | 46% |
| 546 | Pineapple, frozen, chunks, sweetened | Fruits and Fruit Juices | 1.06 mg | 46% |
| 547 | Pineapple, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.06 mg | 46% |
| 548 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 1.06 mg | 46% |
| 549 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 1.06 mg | 46% |
| 550 | Beans, black, mature seeds, raw | Legumes and Legume Products | 1.06 mg | 46% |
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