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 801–850 of 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Beans, white, boiled | Legumes and Legume Products | 0.64 mg | 28% |
| 802 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 0.63 mg | 28% |
| 803 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 0.63 mg | 27% |
| 804 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 0.63 mg | 27% |
| 805 | Bread, rye | Baked Products | 0.63 mg | 27% |
| 806 | English muffin, plain (also sourdough), toasted | Baked Products | 0.63 mg | 27% |
| 807 | Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat | Snacks | 0.63 mg | 27% |
| 808 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 0.62 mg | 27% |
| 809 | Potato, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 0.62 mg | 27% |
| 810 | Seeds, lotus seeds, raw | Nuts and Seeds | 0.62 mg | 27% |
| 811 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 0.62 mg | 27% |
| 812 | Grains, semolina | Cereals, Grains and Pasta | 0.62 mg | 27% |
| 813 | Cookie, shortbread, pecan, commercial | Baked Products | 0.62 mg | 27% |
| 814 | Grape juice, frozen concentrate, sugar and vitamin C added, undiluted | Fruits and fruit juices | 0.62 mg | 27% |
| 815 | Potato, skin, baked | Vegetables and Vegetable Products | 0.62 mg | 27% |
| 816 | Pie crust, standard type, frozen, ready-to-bake, baked | Baked Products | 0.61 mg | 27% |
| 817 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 0.61 mg | 27% |
| 818 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 0.61 mg | 27% |
| 819 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 0.61 mg | 27% |
| 820 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 0.61 mg | 26% |
| 821 | Bread, white, commercial, with added fibre | Baked Products | 0.61 mg | 26% |
| 822 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 0.60 mg | 26% |
| 823 | English muffin, multigrain (also granola) | Baked Products | 0.60 mg | 26% |
| 824 | Potato, skin, raw | Vegetables and Vegetable Products | 0.60 mg | 26% |
| 825 | Beans, baked, canned, with beef | Legumes and Legume Products | 0.60 mg | 26% |
| 826 | Spinach, canned, drained solids | Vegetables and Vegetable Products | 0.60 mg | 26% |
| 827 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 0.59 mg | 26% |
| 828 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 0.59 mg | 26% |
| 829 | Bread stuffing, dry mix, unprepared | Baked Products | 0.59 mg | 26% |
| 830 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 0.59 mg | 26% |
| 831 | Candies, peanut brittle, homemade | Sweets | 0.59 mg | 26% |
| 832 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 0.59 mg | 26% |
| 833 | Cookie, brownie, homemade | Baked Products | 0.59 mg | 26% |
| 834 | Mushroom, morel, raw | Vegetables and Vegetable Products | 0.59 mg | 26% |
| 835 | Beans, lima, dry, baby, boiled, salted | Legumes and Legume Products | 0.58 mg | 25% |
| 836 | Beans, lima, dry, baby, boiled | Legumes and Legume Products | 0.58 mg | 25% |
| 837 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 0.58 mg | 25% |
| 838 | Cereal, hot, oats, instant: apple & cinnamon, prepared, Quaker | Breakfast cereals | 0.58 mg | 25% |
| 839 | Bread, French or Vienna (also sourdough) | Baked Products | 0.58 mg | 25% |
| 840 | Nuts, Japanese chestnuts, boiled and steamed | Nuts and Seeds | 0.58 mg | 25% |
| 841 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 0.57 mg | 25% |
| 842 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 0.57 mg | 25% |
| 843 | Banana, dehydrated or banana powder | Fruits and fruit juices | 0.57 mg | 25% |
| 844 | Peas, pigeon, raw | Vegetables and Vegetable Products | 0.57 mg | 25% |
| 845 | Beans, adzuki, boiled | Legumes and Legume Products | 0.57 mg | 25% |
| 846 | Beans, adzuki, boiled, salted | Legumes and Legume Products | 0.57 mg | 25% |
| 847 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 0.57 mg | 25% |
| 848 | Cowpeas, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 25% |
| 849 | Cowpeas (black-eyed peas), immature seeds, boiled, drained | Vegetables and Vegetable Products | 0.57 mg | 25% |
| 850 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 0.57 mg | 25% |
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