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 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Nuts, Chinese chestnuts, boiled and steamed | Nuts and Seeds | 1.10 mg | 48% |
| 552 | Eppaw, raw | Vegetables and Vegetable Products | 1.09 mg | 48% |
| 553 | Grains, spelt, cooked | Cereals, Grains and Pasta | 1.09 mg | 47% |
| 554 | Sweet potato, flour | Vegetables and Vegetable Products | 1.09 mg | 47% |
| 555 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 1.09 mg | 47% |
| 556 | Snacks, popcorn, microwave, lower in fat | Snacks | 1.08 mg | 47% |
| 557 | Pineapple, canned heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.08 mg | 47% |
| 558 | Sweets, maple taffy | Sweets | 1.08 mg | 47% |
| 559 | Cracker, melba toast, wheat | Baked Products | 1.06 mg | 46% |
| 560 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 1.06 mg | 46% |
| 561 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 1.06 mg | 46% |
| 562 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 1.06 mg | 46% |
| 563 | Pineapple, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.06 mg | 46% |
| 564 | Pineapple, frozen chunks, sweetened | Fruits and fruit juices | 1.06 mg | 46% |
| 565 | Cookie, oatmeal, homemade, without raisins | Baked Products | 1.06 mg | 46% |
| 566 | Beans, black, mature seeds, raw | Legumes and Legume Products | 1.06 mg | 46% |
| 567 | Sweets, sugars, maple, hard | Sweets | 1.06 mg | 46% |
| 568 | Indian, bread, paratha, whole-wheat | Baked Products | 1.05 mg | 46% |
| 569 | Pineapple juice, frozen concentrate, diluted | Fruits and fruit juices | 1.05 mg | 46% |
| 570 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 1.04 mg | 45% |
| 571 | Grains, rice, white, short-grain, dry | Cereals, Grains and Pasta | 1.04 mg | 45% |
| 572 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 1.03 mg | 45% |
| 573 | Beans, legumes, mung (green gram), raw | Legumes and Legume Products | 1.03 mg | 45% |
| 574 | Grains, barley flour | Cereals, Grains and Pasta | 1.03 mg | 45% |
| 575 | Snacks, trail mix, regular, unsalted | Snacks | 1.03 mg | 45% |
| 576 | Snacks, trail mix, regular | Snacks | 1.03 mg | 45% |
| 577 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 1.03 mg | 45% |
| 578 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 1.03 mg | 45% |
| 579 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 1.03 mg | 45% |
| 580 | Soybeans, green (edamame), frozen, prepared | Vegetables and Vegetable Products | 1.02 mg | 45% |
| 581 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 1.02 mg | 44% |
| 582 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 1.02 mg | 44% |
| 583 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 1.02 mg | 44% |
| 584 | Beans, kidney, all types, raw | Legumes and Legume Products | 1.02 mg | 44% |
| 585 | Rose hips, wild, native | Fruits and fruit juices | 1.02 mg | 44% |
| 586 | Bread, Boston brown, canned | Baked Products | 1.02 mg | 44% |
| 587 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 1.02 mg | 44% |
| 588 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 1.01 mg | 44% |
| 589 | Snacks, pretzels, hard, plain, salted | Snacks | 1.01 mg | 44% |
| 590 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 1.01 mg | 44% |
| 591 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 1.01 mg | 44% |
| 592 | Grains, millet, flour | Cereals, Grains and Pasta | 1.00 mg | 44% |
| 593 | English muffin, wheat | Baked Products | 1.00 mg | 44% |
| 594 | Beans, kidney, light red, raw | Legumes and Legume Products | 1.00 mg | 43% |
| 595 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 1.00 mg | 43% |
| 596 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 1.00 mg | 43% |
| 597 | Snacks, crisped rice bar, chocolate chip | Snacks | 1.00 mg | 43% |
| 598 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 0.99 mg | 43% |
| 599 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 0.99 mg | 43% |
| 600 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 0.99 mg | 43% |
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