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 601–650 of 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Muffin bar, all flavours | Baked Products | 0.99 mg | 43% |
| 602 | Cookie, oatmeal, homemade, with raisins | Baked Products | 0.99 mg | 43% |
| 603 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 0.99 mg | 43% |
| 604 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 0.98 mg | 43% |
| 605 | Snacks, popcorn, cakes | Snacks | 0.98 mg | 43% |
| 606 | Bread crumbs, dry, grated, seasoned | Baked Products | 0.98 mg | 43% |
| 607 | Potato, skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 0.98 mg | 43% |
| 608 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 0.98 mg | 43% |
| 609 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.98 mg | 43% |
| 610 | Spices, garlic powder | Spices and Herbs | 0.98 mg | 43% |
| 611 | Grains, rice, white, glutinous, dry | Cereals, Grains and Pasta | 0.97 mg | 42% |
| 612 | Snacks, trail mix, tropical | Snacks | 0.97 mg | 42% |
| 613 | Grains, oat bran, cooked | Cereals, Grains and Pasta | 0.96 mg | 42% |
| 614 | Snacks, popcorn, unpopped kernels | Snacks | 0.96 mg | 42% |
| 615 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 0.96 mg | 42% |
| 616 | Spices, rosemary, fresh | Spices and Herbs | 0.96 mg | 42% |
| 617 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 0.96 mg | 42% |
| 618 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 0.95 mg | 41% |
| 619 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 0.95 mg | 41% |
| 620 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 0.95 mg | 41% |
| 621 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 0.95 mg | 41% |
| 622 | Candies, bars, Mounds | Sweets | 0.95 mg | 41% |
| 623 | Cracker meal | Baked Products | 0.94 mg | 41% |
| 624 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 0.94 mg | 41% |
| 625 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 0.94 mg | 41% |
| 626 | Snacks, popcorn, air-popped, white popcorn | Snacks | 0.94 mg | 41% |
| 627 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 0.94 mg | 41% |
| 628 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 0.94 mg | 41% |
| 629 | Spinach, boiled, drained | Vegetables and Vegetable Products | 0.94 mg | 41% |
| 630 | Candies, chocolate covered, dietetic or low calorie | Sweets | 0.93 mg | 40% |
| 631 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 0.93 mg | 40% |
| 632 | Pineapple, raw | Fruits and fruit juices | 0.93 mg | 40% |
| 633 | Cereal, hot, oats, large flakes, prepared, Quaker | Breakfast cereals | 0.92 mg | 40% |
| 634 | Cereal, hot, oats, quick, prepared, Quaker | Breakfast cereals | 0.92 mg | 40% |
| 635 | Cereal, hot, oats, one minute, prepared, Quaker | Breakfast cereals | 0.92 mg | 40% |
| 636 | Beans, cranberry (roman), raw | Legumes and Legume Products | 0.92 mg | 40% |
| 637 | Bread crumbs, dry, grated, plain | Baked Products | 0.92 mg | 40% |
| 638 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 0.92 mg | 40% |
| 639 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 0.92 mg | 40% |
| 640 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 0.92 mg | 40% |
| 641 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 0.92 mg | 40% |
| 642 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 0.92 mg | 40% |
| 643 | Cracker, standard snack-type, with whole-wheat | Baked Products | 0.92 mg | 40% |
| 644 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 0.91 mg | 40% |
| 645 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 0.91 mg | 40% |
| 646 | Grains, rice, brown, long-grain, cooked | Cereals, Grains and Pasta | 0.91 mg | 39% |
| 647 | Snacks, sesame sticks, wheat-based, salted | Snacks | 0.90 mg | 39% |
| 648 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 0.90 mg | 39% |
| 649 | Corn, dried, yellow | Vegetables and Vegetable Products | 0.90 mg | 39% |
| 650 | Spinach, raw | Vegetables and Vegetable Products | 0.90 mg | 39% |
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