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 851–900 of 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 851 | Hummus, homemade | Legumes and Legume Products | 0.57 mg | 25% |
| 852 | Fast foods, Miniature cinnamon rolls | Fast Foods | 0.56 mg | 24% |
| 853 | Parsnip, raw | Vegetables and Vegetable Products | 0.56 mg | 24% |
| 854 | Cowpeas (black-eyed peas), immature seeds, raw | Vegetables and Vegetable Products | 0.56 mg | 24% |
| 855 | Taco shell, baked | Baked Products | 0.56 mg | 24% |
| 856 | Roll, french | Baked Products | 0.56 mg | 24% |
| 857 | Candies, dark chocolate coated coffee beans | Sweets | 0.56 mg | 24% |
| 858 | Bread stick, plain | Baked Products | 0.56 mg | 24% |
| 859 | Cracker, standard snack type, low sodium | Baked Products | 0.56 mg | 24% |
| 860 | Cake mix, gingerbread, dry, unprepared | Baked Products | 0.56 mg | 24% |
| 861 | Cress, garden, raw | Vegetables and Vegetable Products | 0.55 mg | 24% |
| 862 | Beans, pink, boiled | Legumes and Legume Products | 0.55 mg | 24% |
| 863 | Beans, pink, boiled, salted | Legumes and Legume Products | 0.55 mg | 24% |
| 864 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 0.55 mg | 24% |
| 865 | Boysenberry, frozen, unsweetened | Fruits and fruit juices | 0.55 mg | 24% |
| 866 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 0.55 mg | 24% |
| 867 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.55 mg | 24% |
| 868 | Grains, corn flour, blue, whole-grain | Cereals, Grains and Pasta | 0.54 mg | 23% |
| 869 | Candies, soft fruit and nut squares | Sweets | 0.54 mg | 23% |
| 870 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 0.54 mg | 23% |
| 871 | Radish, oriental (daikon), dried | Vegetables and Vegetable Products | 0.54 mg | 23% |
| 872 | Dessert, pudding, chocolate, dry mix, regular, unprepared | Sweets | 0.54 mg | 23% |
| 873 | Balsam-pear (bitter gourd, bitter melon), leafy tips, raw | Vegetables and Vegetable Products | 0.54 mg | 23% |
| 874 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained | Vegetables and Vegetable Products | 0.54 mg | 23% |
| 875 | Candies, bars, Oh Henry! | Sweets | 0.54 mg | 23% |
| 876 | Toaster pastry, brown sugar and cinnamon | Baked Products | 0.53 mg | 23% |
| 877 | Winged beans (goa bean) tuber, raw | Vegetables and Vegetable Products | 0.53 mg | 23% |
| 878 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 0.53 mg | 23% |
| 879 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 0.53 mg | 23% |
| 880 | Cake mix, carrot, pudding-type, dry, unprepared | Baked Products | 0.53 mg | 23% |
| 881 | Alcohol, cocktail, pina colada (rum), homemade | Beverages | 0.53 mg | 23% |
| 882 | Moth beans, boiled, salted | Legumes and Legume Products | 0.53 mg | 23% |
| 883 | Beans, navy, boiled | Legumes and Legume Products | 0.53 mg | 23% |
| 884 | Beans, navy, boiled, salted | Legumes and Legume Products | 0.53 mg | 23% |
| 885 | Moth beans, boiled | Legumes and Legume Products | 0.53 mg | 23% |
| 886 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 0.53 mg | 23% |
| 887 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 0.53 mg | 23% |
| 888 | Lambsquarters, boiled, drained | Vegetables and Vegetable Products | 0.53 mg | 23% |
| 889 | New Zealand spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 23% |
| 890 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 23% |
| 891 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 23% |
| 892 | Beans, great northern, boiled, salted | Legumes and Legume Products | 0.52 mg | 23% |
| 893 | Beans, great northern, boiled | Legumes and Legume Products | 0.52 mg | 23% |
| 894 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 0.52 mg | 22% |
| 895 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 0.52 mg | 22% |
| 896 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 0.52 mg | 22% |
| 897 | Indian, bread, naan | Baked Products | 0.51 mg | 22% |
| 898 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 899 | Croutons, seasoned | Baked Products | 0.51 mg | 22% |
| 900 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 0.51 mg | 22% |
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