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 551–600 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 551 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 2.07 mg | 90% | USDA_FF |
| 552 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 2.07 mg | 90% | USDA_FF |
| 553 | Cereal, ready to eat, Harvest Crunch: original, Quaker | Breakfast cereals | 2.07 mg | 90% | CNF |
| 554 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 2.07 mg | 90% | USDA_SR |
| 555 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 2.07 mg | 90% | CNF |
| 556 | Nuts, chestnuts, japanese, roasted | Nut and Seed Products | 2.06 mg | 90% | USDA_SR |
| 557 | Nuts, Japanese chestnuts, roasted | Nuts and Seeds | 2.06 mg | 90% | CNF |
| 558 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 2.06 mg | 90% | CNF |
| 559 | Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker | Breakfast cereals | 2.06 mg | 90% | CNF |
| 560 | Granola bar, crunchy, fruit and/or nut | Baked Products | 2.05 mg | 89% | CNF |
| 561 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 2.05 mg | 89% | USDA_FF |
| 562 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 2.05 mg | 89% | USDA_FF |
| 563 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 2.05 mg | 89% | CNF |
| 564 | Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry | Breakfast Cereals | 2.04 mg | 89% | USDA_SR |
| 565 | Nuts, mixed nuts, oil roasted, with peanuts, without salt added | Nut and Seed Products | 2.04 mg | 89% | USDA_SR |
| 566 | Nuts, mixed nuts, oil roasted, with peanuts, lightly salted | Nut and Seed Products | 2.04 mg | 89% | USDA_SR |
| 567 | Nuts, mixed nuts, oil roasted, with peanuts, with salt added | Nut and Seed Products | 2.04 mg | 89% | USDA_SR |
| 568 | Nuts, mixed nuts, oil roasted with peanuts, lightly salted | Nuts and Seeds | 2.04 mg | 89% | CNF |
| 569 | Nuts, mixed nuts, oil roasted with peanuts, salted | Nuts and Seeds | 2.04 mg | 89% | CNF |
| 570 | Nuts, mixed nuts, oil roasted with peanuts | Nuts and Seeds | 2.04 mg | 89% | CNF |
| 571 | Snacks, soy chips or crisps, salted | Snacks | 2.04 mg | 89% | USDA_SR |
| 572 | Snacks, soy chips or crisps, salted | Snacks | 2.04 mg | 89% | CNF |
| 573 | Quinoa, uncooked | Cereal Grains and Pasta | 2.03 mg | 88% | USDA_SR |
| 574 | Grains, quinoa, dry | Cereals, Grains and Pasta | 2.03 mg | 88% | CNF |
| 575 | Buckwheat flour, whole-groat | Cereal Grains and Pasta | 2.03 mg | 88% | USDA_SR |
| 576 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 2.03 mg | 88% | CNF |
| 577 | Bread, multi-grain (includes whole-grain) | Baked Products | 2.02 mg | 88% | USDA_SR |
| 578 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 2.02 mg | 88% | USDA_FF |
| 579 | Flour, quinoa | Cereal Grains and Pasta | 2.02 mg | 88% | USDA_FF |
| 580 | Seeds, safflower seed kernels, dried | Nut and Seed Products | 2.01 mg | 88% | USDA_SR |
| 581 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 2.01 mg | 88% | CNF |
| 582 | Bread, sprouted wheat, commercial | Baked Products | 2.01 mg | 87% | CNF |
| 583 | Peanuts, virginia, oil-roasted, with salt | Legumes and Legume Products | 2.01 mg | 87% | USDA_SR |
| 584 | Peanuts, virginia, oil-roasted, without salt | Legumes and Legume Products | 2.01 mg | 87% | USDA_SR |
| 585 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 2.01 mg | 87% | CNF |
| 586 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 2.01 mg | 87% | CNF |
| 587 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 2.00 mg | 87% | CNF |
| 588 | Nuts, almonds, honey roasted, unblanched | Nut and Seed Products | 2.00 mg | 87% | USDA_SR |
| 589 | Nuts, almonds, honey roasted, unblanched | Nuts and Seeds | 2.00 mg | 87% | CNF |
| 590 | Spices, pepper, red or cayenne | Spices and Herbs | 2.00 mg | 87% | USDA_SR |
| 591 | Blueberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 2.00 mg | 87% | USDA_SR |
| 592 | Blueberry, wild, raw | Fruits and fruit juices | 2.00 mg | 87% | CNF |
| 593 | Spices, pepper, red or cayenne | Spices and Herbs | 2.00 mg | 87% | CNF |
| 594 | Seeds, safflower seed meal, partially defatted | Nut and Seed Products | 2.00 mg | 87% | USDA_SR |
| 595 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 2.00 mg | 87% | CNF |
| 596 | Cereal, ready to eat, Shreddies, Post | Breakfast cereals | 2.00 mg | 87% | CNF |
| 597 | Cereal, ready to eat, On Track, President's Choice | Breakfast cereals | 1.99 mg | 87% | CNF |
| 598 | Bread, whole grain (whole-wheat), commercial | Baked Products | 1.99 mg | 86% | CNF |
| 599 | Peanuts, valencia, raw | Legumes and Legume Products | 1.98 mg | 86% | USDA_SR |
| 600 | Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted | Baked Products | 1.98 mg | 86% | CNF |
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