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 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Dessert, rennin, tablets, unsweetened | Sweets | 0.90 mg | 39% |
| 652 | Soybean, curd cheese | Legumes and Legume Products | 0.89 mg | 39% |
| 653 | Candies, fudge, chocolate with nuts, homemade | Sweets | 0.89 mg | 38% |
| 654 | Amaranth leaves, fresh | Vegetables and Vegetable Products | 0.89 mg | 38% |
| 655 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 0.88 mg | 38% |
| 656 | Cowpeas (black-eyed peas), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.88 mg | 38% |
| 657 | Snacks, popcorn, oil-popped, white popcorn, with salt | Snacks | 0.88 mg | 38% |
| 658 | Bagel, cinnamon-raisin | Baked Products | 0.88 mg | 38% |
| 659 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 0.87 mg | 38% |
| 660 | Candies, halavah (halvah), plain | Sweets | 0.87 mg | 38% |
| 661 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 0.87 mg | 38% |
| 662 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 0.87 mg | 38% |
| 663 | Bagel, oat bran | Baked Products | 0.86 mg | 38% |
| 664 | Amaranth leaves, boiled, drained | Vegetables and Vegetable Products | 0.86 mg | 37% |
| 665 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 0.86 mg | 37% |
| 666 | Soybean, fermented products, miso | Legumes and Legume Products | 0.86 mg | 37% |
| 667 | Nuts, almond paste, sweetened | Nuts and Seeds | 0.86 mg | 37% |
| 668 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 0.85 mg | 37% |
| 669 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 0.85 mg | 37% |
| 670 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 0.85 mg | 37% |
| 671 | Granola bar, chewy, chocolate coated, all flavours | Baked Products | 0.85 mg | 37% |
| 672 | Bread, pumpernickel, toasted | Baked Products | 0.85 mg | 37% |
| 673 | Grains, amaranth, cooked | Cereals, Grains and Pasta | 0.85 mg | 37% |
| 674 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 0.85 mg | 37% |
| 675 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 0.84 mg | 37% |
| 676 | Bread, wheat germ | Baked Products | 0.84 mg | 37% |
| 677 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.84 mg | 37% |
| 678 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 0.84 mg | 37% |
| 679 | Cassava (manioc), flour | Vegetables and Vegetable Products | 0.84 mg | 37% |
| 680 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 0.84 mg | 37% |
| 681 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 0.84 mg | 36% |
| 682 | Cereal, hot, oats, instant: regular, prepared | Breakfast cereals | 0.83 mg | 36% |
| 683 | Nuts, cashew nuts, dry roasted, salted | Nuts and Seeds | 0.83 mg | 36% |
| 684 | Nuts, cashew nuts, dry roasted | Nuts and Seeds | 0.83 mg | 36% |
| 685 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 0.82 mg | 36% |
| 686 | Soybeans, dry, boiled | Legumes and Legume Products | 0.82 mg | 36% |
| 687 | English muffin, multigrain (also granola), toasted | Baked Products | 0.82 mg | 36% |
| 688 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 0.82 mg | 36% |
| 689 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 0.82 mg | 36% |
| 690 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.82 mg | 36% |
| 691 | Pineapple, raw, extra sweet variety | Fruits and fruit juices | 0.82 mg | 36% |
| 692 | Nuts, cashew butter, plain | Nuts and Seeds | 0.81 mg | 35% |
| 693 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 0.81 mg | 35% |
| 694 | Beans, lima, baby, frozen, boiled, drained | Vegetables and Vegetable Products | 0.81 mg | 35% |
| 695 | Beans, lima, baby, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.81 mg | 35% |
| 696 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 0.81 mg | 35% |
| 697 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 0.81 mg | 35% |
| 698 | Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated | Beverages | 0.81 mg | 35% |
| 699 | Bread, protein (includes gluten), toasted | Baked Products | 0.80 mg | 35% |
| 700 | Candies, bars / chips, semisweet chocolate | Sweets | 0.80 mg | 35% |
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