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 651–700 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 651 | Bread, whole-wheat, prepared from recipe | Baked Products | 1.88 mg | 82% | USDA_SR |
| 652 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 1.88 mg | 82% | CNF |
| 653 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 1.87 mg | 81% | USDA_FF |
| 654 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 1.87 mg | 81% | USDA_FF |
| 655 | Spices, rosemary, dried | Spices and Herbs | 1.87 mg | 81% | USDA_SR |
| 656 | Spices, rosemary, dried | Spices and Herbs | 1.87 mg | 81% | CNF |
| 657 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 1.86 mg | 81% | CNF |
| 658 | Wheat, sprouted | Cereal Grains and Pasta | 1.86 mg | 81% | USDA_SR |
| 659 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 1.86 mg | 81% | CNF |
| 660 | Bread, whole wheat, commercial, toasted | Baked Products | 1.86 mg | 81% | CNF |
| 661 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 1.85 mg | 80% | USDA_SR |
| 662 | Tomatoes, sun-dried | Vegetables and Vegetable Products | 1.85 mg | 80% | USDA_SR |
| 663 | Tomato, sun-dried | Vegetables and Vegetable Products | 1.85 mg | 80% | CNF |
| 664 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 1.84 mg | 80% | USDA_SR |
| 665 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 1.84 mg | 80% | USDA_SR |
| 666 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 1.84 mg | 80% | CNF |
| 667 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 1.84 mg | 80% | CNF |
| 668 | Bread, oat (includes oatmeal and oat bran), commercial, toasted | Baked Products | 1.84 mg | 80% | CNF |
| 669 | Nuts, almonds, blanched | Nut and Seed Products | 1.83 mg | 80% | USDA_SR |
| 670 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 1.83 mg | 80% | CNF |
| 671 | Spices, dill seed | Spices and Herbs | 1.83 mg | 80% | USDA_SR |
| 672 | Pie Crust, Cookie-type, Chocolate, Ready Crust | Baked Products | 1.83 mg | 80% | USDA_SR |
| 673 | Spices, dill seed | Spices and Herbs | 1.83 mg | 80% | CNF |
| 674 | Muffin, wheat bran, dry mix, prepared | Baked Products | 1.83 mg | 80% | CNF |
| 675 | Pie crust, cookie-type, chocolate, ready-to-serve | Baked Products | 1.83 mg | 80% | CNF |
| 676 | Mothbeans, mature seeds, raw | Legumes and Legume Products | 1.82 mg | 79% | USDA_SR |
| 677 | Piki bread, made from blue cornmeal (Hopi) | American Indian/Alaska Native Foods | 1.82 mg | 79% | USDA_SR |
| 678 | Moth beans, raw | Legumes and Legume Products | 1.82 mg | 79% | CNF |
| 679 | Snacks, corn cakes, very low sodium | Snacks | 1.81 mg | 79% | USDA_SR |
| 680 | Snacks, corn cakes | Snacks | 1.81 mg | 79% | USDA_SR |
| 681 | Snacks, corn cakes, very low sodium | Snacks | 1.81 mg | 79% | CNF |
| 682 | Snacks, corn cakes | Snacks | 1.81 mg | 79% | CNF |
| 683 | Flour, almond | Nut and Seed Products | 1.81 mg | 79% | USDA_FF |
| 684 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 1.81 mg | 79% | CNF |
| 685 | Peanut butter, chunk style, with salt | Legumes and Legume Products | 1.80 mg | 78% | USDA_SR |
| 686 | Peanut butter, chunk style, without salt | Legumes and Legume Products | 1.80 mg | 78% | USDA_SR |
| 687 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 1.80 mg | 78% | CNF |
| 688 | Peanut butter, chunk type, fat, sugar and salt added | Legumes and Legume Products | 1.80 mg | 78% | CNF |
| 689 | Cereal, ready to eat, Toasted Oat O's, President's Choice | Breakfast cereals | 1.80 mg | 78% | CNF |
| 690 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 1.80 mg | 78% | CNF |
| 691 | Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar | Snacks | 1.80 mg | 78% | USDA_SR |
| 692 | Beans, white, mature seeds, raw | Legumes and Legume Products | 1.80 mg | 78% | USDA_SR |
| 693 | Beans, white, raw | Legumes and Legume Products | 1.80 mg | 78% | CNF |
| 694 | Pigeon peas (red gram), mature seeds, raw | Legumes and Legume Products | 1.79 mg | 78% | USDA_SR |
| 695 | Peas, pigeon (red gram), raw | Legumes and Legume Products | 1.79 mg | 78% | CNF |
| 696 | Muffins, English, whole-wheat | Baked Products | 1.79 mg | 78% | USDA_SR |
| 697 | Bagels, multigrain | Baked Products | 1.79 mg | 78% | USDA_SR |
| 698 | English muffin, whole wheat | Baked Products | 1.79 mg | 78% | CNF |
| 699 | Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | Snacks | 1.79 mg | 78% | USDA_SR |
| 700 | Snacks, pretzels, hard, plain, made with unenriched flour, salted | Snacks | 1.79 mg | 78% | USDA_SR |
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