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 2,966 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 0.79 mg | 34% |
| 702 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 0.79 mg | 34% |
| 703 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 34% |
| 704 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.79 mg | 34% |
| 705 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 0.79 mg | 34% |
| 706 | Okra, raw | Vegetables and Vegetable Products | 0.79 mg | 34% |
| 707 | Muffin, blueberry, commercially prepared, low-fat | Baked Products | 0.79 mg | 34% |
| 708 | Lambsquarters, raw | Vegetables and Vegetable Products | 0.78 mg | 34% |
| 709 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 0.78 mg | 34% |
| 710 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 0.78 mg | 34% |
| 711 | Couscous, dry | Cereal Grains and Pasta | 0.78 mg | 34% |
| 712 | Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors | Snacks | 0.78 mg | 34% |
| 713 | Bread, oat bran | Baked Products | 0.78 mg | 34% |
| 714 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.78 mg | 34% |
| 715 | Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour | Snacks | 0.77 mg | 34% |
| 716 | Snacks, corn-based, extruded, chips, barbecue-flavor | Snacks | 0.77 mg | 34% |
| 717 | Babyfood, crackers, vegetable | Baby Foods | 0.77 mg | 33% |
| 718 | Snacks, potato chips, fat-free, made with olestra | Snacks | 0.77 mg | 33% |
| 719 | Succotash, (corn and limas), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 33% |
| 720 | Succotash, (corn and limas), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.77 mg | 33% |
| 721 | Nuts, coconut milk, canned (liquid expressed from grated meat and water) | Nut and Seed Products | 0.77 mg | 33% |
| 722 | Cookies, oatmeal, refrigerated dough | Baked Products | 0.77 mg | 33% |
| 723 | Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 0.77 mg | 33% |
| 724 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 0.76 mg | 33% |
| 725 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 0.76 mg | 33% |
| 726 | Sauce, sweet and sour, ready-to-serve | Soups, Sauces, and Gravies | 0.76 mg | 33% |
| 727 | Bread, oat bran, toasted | Baked Products | 0.76 mg | 33% |
| 728 | Cattail, Narrow Leaf Shoots (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.76 mg | 33% |
| 729 | Cornmeal, blue (Navajo) | American Indian/Alaska Native Foods | 0.76 mg | 33% |
| 730 | Rolls, dinner, oat bran | Baked Products | 0.75 mg | 33% |
| 731 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH | Breakfast Cereals | 0.75 mg | 32% |
| 732 | Popovers, dry mix, unenriched | Baked Products | 0.74 mg | 32% |
| 733 | Popovers, dry mix, enriched | Baked Products | 0.74 mg | 32% |
| 734 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 0.74 mg | 32% |
| 735 | Vinespinach, (basella), raw | Vegetables and Vegetable Products | 0.73 mg | 32% |
| 736 | Babyfood, Baby MUM MUM Rice Biscuits | Baby Foods | 0.73 mg | 32% |
| 737 | Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder | Beverages | 0.73 mg | 32% |
| 738 | Sausage, meatless | Legumes and Legume Products | 0.72 mg | 32% |
| 739 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 0.72 mg | 31% |
| 740 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 0.72 mg | 31% |
| 741 | Grapes, american type (slip skin), raw | Fruits and Fruit Juices | 0.72 mg | 31% |
| 742 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.72 mg | 31% |
| 743 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.72 mg | 31% |
| 744 | Taro leaves, raw | Vegetables and Vegetable Products | 0.71 mg | 31% |
| 745 | Snack, BALANCE, original bar | Snacks | 0.71 mg | 31% |
| 746 | Pie, pecan, prepared from recipe | Baked Products | 0.71 mg | 31% |
| 747 | Pie, pecan, commercially prepared | Baked Products | 0.71 mg | 31% |
| 748 | Soybeans, mature seeds, sprouted, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.71 mg | 31% |
| 749 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 0.71 mg | 31% |
| 750 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 0.71 mg | 31% |
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