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 751–800 of 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Bread, rye, toasted | Baked Products | 0.70 mg | 30% |
| 752 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.70 mg | 30% |
| 753 | Cookie, chocolate wafer | Baked Products | 0.70 mg | 30% |
| 754 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, prepared, Quaker | Breakfast cereals | 0.69 mg | 30% |
| 755 | Falafel, homemade | Legumes and Legume Products | 0.69 mg | 30% |
| 756 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 0.69 mg | 30% |
| 757 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 0.69 mg | 30% |
| 758 | Celtuce, raw | Vegetables and Vegetable Products | 0.69 mg | 30% |
| 759 | Succotash, raw | Vegetables and Vegetable Products | 0.69 mg | 30% |
| 760 | Cake, gingerbread, homemade | Baked Products | 0.68 mg | 30% |
| 761 | Grains, wheat flour, white, cake flour | Cereals, Grains and Pasta | 0.68 mg | 30% |
| 762 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 0.68 mg | 30% |
| 763 | Cereal, ready to eat, Nesquik, General Mills | Breakfast cereals | 0.68 mg | 29% |
| 764 | Lupins, boiled, salted | Legumes and Legume Products | 0.68 mg | 29% |
| 765 | Lupins, boiled | Legumes and Legume Products | 0.68 mg | 29% |
| 766 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 0.67 mg | 29% |
| 767 | Icing (frosting), coconut-nut, ready to eat | Sweets | 0.67 mg | 29% |
| 768 | Snacks, bagel chips | Snacks | 0.67 mg | 29% |
| 769 | Raspberry, frozen, unsweetened | Fruits and fruit juices | 0.67 mg | 29% |
| 770 | Raspberry, raw | Fruits and fruit juices | 0.67 mg | 29% |
| 771 | Bread, white, commercial, with added fibre, toasted | Baked Products | 0.67 mg | 29% |
| 772 | Granola bar, cereal bar, fruit-filled, all flavours | Baked Products | 0.67 mg | 29% |
| 773 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 0.67 mg | 29% |
| 774 | Hot chocolate, with aspartame, mix, powder | Beverages | 0.67 mg | 29% |
| 775 | Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A | Beverages | 0.67 mg | 29% |
| 776 | Sweet potato, frozen, unprepared | Vegetables and Vegetable Products | 0.67 mg | 29% |
| 777 | Sweet potato, frozen, baked | Vegetables and Vegetable Products | 0.67 mg | 29% |
| 778 | Candies, M&M's peanut chocolate candies | Sweets | 0.66 mg | 29% |
| 779 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 0.66 mg | 29% |
| 780 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 29% |
| 781 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, prepared, Quaker | Breakfast cereals | 0.66 mg | 29% |
| 782 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 0.66 mg | 29% |
| 783 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 0.66 mg | 29% |
| 784 | Collards, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 29% |
| 785 | Biscuit, multigrain, refrigerated dough | Baked Products | 0.66 mg | 29% |
| 786 | Kale, raw | Vegetables and Vegetable Products | 0.66 mg | 29% |
| 787 | Collards, raw | Vegetables and Vegetable Products | 0.66 mg | 29% |
| 788 | Cracker, matzo, plain | Baked Products | 0.65 mg | 28% |
| 789 | Raspberry, frozen, sweetened | Fruits and fruit juices | 0.65 mg | 28% |
| 790 | Candies, REESE'S BITES | Sweets | 0.65 mg | 28% |
| 791 | Beans, lima (fordhook), frozen, boiled, drained | Vegetables and Vegetable Products | 0.65 mg | 28% |
| 792 | Kale, scotch, raw | Vegetables and Vegetable Products | 0.65 mg | 28% |
| 793 | Blackberry, raw | Fruits and fruit juices | 0.65 mg | 28% |
| 794 | Succotash, canned with cream style corn | Vegetables and Vegetable Products | 0.65 mg | 28% |
| 795 | Dessert, rennin, chocolate, dry mix, unprepared | Sweets | 0.64 mg | 28% |
| 796 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 0.64 mg | 28% |
| 797 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 0.64 mg | 28% |
| 798 | Beans, lima (fordhook), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.64 mg | 28% |
| 799 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.64 mg | 28% |
| 800 | Beans, white, boiled | Legumes and Legume Products | 0.64 mg | 28% |
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