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 701–750 of 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed | Legumes and Legume Products | 0.80 mg | 35% |
| 702 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained | Vegetables and Vegetable Products | 0.79 mg | 34% |
| 703 | Rice, spanish rice mix, unprepared | Mixed Dishes | 0.79 mg | 34% |
| 704 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 34% |
| 705 | Okra (gumbo), raw | Vegetables and Vegetable Products | 0.79 mg | 34% |
| 706 | Muffin, blueberry, commercial, reduced fat | Baked Products | 0.79 mg | 34% |
| 707 | Lambsquarters, raw | Vegetables and Vegetable Products | 0.78 mg | 34% |
| 708 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 0.78 mg | 34% |
| 709 | Grains, couscous, dry | Cereals, Grains and Pasta | 0.78 mg | 34% |
| 710 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 0.78 mg | 34% |
| 711 | Snacks, corn-based, extruded, chips, barbecue | Snacks | 0.77 mg | 34% |
| 712 | Hummus, commercial | Legumes and Legume Products | 0.77 mg | 34% |
| 713 | Cake, date square (matrimonial cake), homemade | Baked Products | 0.77 mg | 34% |
| 714 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 0.77 mg | 33% |
| 715 | Succotash, boiled, drained | Vegetables and Vegetable Products | 0.77 mg | 33% |
| 716 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 0.77 mg | 33% |
| 717 | Bread, pumpernickel | Baked Products | 0.77 mg | 33% |
| 718 | Meatless, sandwich spread | Legumes and Legume Products | 0.77 mg | 33% |
| 719 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 0.77 mg | 33% |
| 720 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 0.76 mg | 33% |
| 721 | Sauce, sweet and sour, ready to serve | Soups, Sauces and Gravies | 0.76 mg | 33% |
| 722 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 0.76 mg | 33% |
| 723 | Cattail, narrow leaf shoots, native | Vegetables and Vegetable Products | 0.76 mg | 33% |
| 724 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 0.76 mg | 33% |
| 725 | Roll, dinner, oat bran | Baked Products | 0.75 mg | 33% |
| 726 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 0.75 mg | 33% |
| 727 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 0.75 mg | 33% |
| 728 | Popover, dry mix, unprepared | Baked Products | 0.74 mg | 32% |
| 729 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 0.74 mg | 32% |
| 730 | Vine spinach, raw | Vegetables and Vegetable Products | 0.73 mg | 32% |
| 731 | Meatless, sausage | Legumes and Legume Products | 0.72 mg | 32% |
| 732 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 0.72 mg | 31% |
| 733 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 0.72 mg | 31% |
| 734 | Grape, North American type (slip skin), raw | Fruits and fruit juices | 0.72 mg | 31% |
| 735 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 0.72 mg | 31% |
| 736 | Cereal, ready to eat, Froot Loops, Kellogg's | Breakfast cereals | 0.71 mg | 31% |
| 737 | Taro leaves, raw | Vegetables and Vegetable Products | 0.71 mg | 31% |
| 738 | Pie, pecan, homemade | Baked Products | 0.71 mg | 31% |
| 739 | Soup, pea, green or split, dehydrated | Soups, Sauces and Gravies | 0.71 mg | 31% |
| 740 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 0.71 mg | 31% |
| 741 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.71 mg | 31% |
| 742 | Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 0.71 mg | 31% |
| 743 | Pie, pecan, commercial | Baked Products | 0.71 mg | 31% |
| 744 | Beverage mix, chocolate flavour, powder | Beverages | 0.71 mg | 31% |
| 745 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 0.70 mg | 31% |
| 746 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 0.70 mg | 31% |
| 747 | Roll, dinner, rye | Baked Products | 0.70 mg | 31% |
| 748 | Beans, lima, baby, frozen, unprepared | Vegetables and Vegetable Products | 0.70 mg | 31% |
| 749 | Soybeans, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 0.70 mg | 31% |
| 750 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 0.70 mg | 30% |
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