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 901–950 of 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Fig, dried, uncooked | Fruits and fruit juices | 0.51 mg | 22% |
| 902 | Beans, small white, boiled, salted | Legumes and Legume Products | 0.51 mg | 22% |
| 903 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 904 | Beans, small white, boiled | Legumes and Legume Products | 0.51 mg | 22% |
| 905 | Collards, boiled, drained | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 906 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 907 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 908 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 909 | Carob (St. John's bread), flour | Legumes and Legume Products | 0.51 mg | 22% |
| 910 | Sweet potato, canned, syrup pack, solids and liquid | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 911 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 912 | English muffin, plain (also sourdough) | Baked Products | 0.51 mg | 22% |
| 913 | Beans, adzuki, canned, sweetened | Legumes and Legume Products | 0.50 mg | 22% |
| 914 | Pineapple juice, canned, added vitamin C | Fruits and fruit juices | 0.50 mg | 22% |
| 915 | Soybeans, green (edamame), boiled, drained | Vegetables and Vegetable Products | 0.50 mg | 22% |
| 916 | Lentils, sprouted, stir-fried, no fat added | Vegetables and Vegetable Products | 0.50 mg | 22% |
| 917 | Peas, pigeon (red gram), boiled | Legumes and Legume Products | 0.50 mg | 22% |
| 918 | Peas, pigeon (red gram), boiled, salted | Legumes and Legume Products | 0.50 mg | 22% |
| 919 | Cloudberry (bakeapple), native | Fruits and fruit juices | 0.50 mg | 22% |
| 920 | Croutons, plain | Baked Products | 0.50 mg | 22% |
| 921 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 0.50 mg | 22% |
| 922 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 0.50 mg | 22% |
| 923 | Soybeans, green (edamame), boiled, drained, with salt | Vegetables and Vegetable Products | 0.50 mg | 22% |
| 924 | Sauce, peanut (made from coconut, water, sugar, peanuts) | Soups, Sauces and Gravies | 0.50 mg | 22% |
| 925 | Soup, oxtail, dehydrated | Soups, Sauces and Gravies | 0.50 mg | 22% |
| 926 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 0.50 mg | 22% |
| 927 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 0.50 mg | 22% |
| 928 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 0.50 mg | 22% |
| 929 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 0.50 mg | 22% |
| 930 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 0.50 mg | 22% |
| 931 | Seeds, pumpkin and squash seeds, whole, roasted | Nuts and Seeds | 0.50 mg | 22% |
| 932 | Sweets, syrups. table blends, cane and 15% maple | Sweets | 0.49 mg | 22% |
| 933 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 0.49 mg | 22% |
| 934 | Candies, bars, Chunky | Sweets | 0.49 mg | 22% |
| 935 | Candies, bars, sweet chocolate | Sweets | 0.49 mg | 21% |
| 936 | Lentils, boiled | Legumes and Legume Products | 0.49 mg | 21% |
| 937 | Lentils, boiled, salted | Legumes and Legume Products | 0.49 mg | 21% |
| 938 | Beans, pinto, frozen, boiled, drained | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 939 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 940 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 941 | Bread, garlic, toasted | Baked Products | 0.49 mg | 21% |
| 942 | Cracker, standard snack-type | Baked Products | 0.49 mg | 21% |
| 943 | Beans, pinto, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 944 | Sweet potato, baked, skin removed after baking, with salt | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 945 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 0.49 mg | 21% |
| 946 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 947 | Puff pastry, frozen, ready-to-bake | Baked Products | 0.49 mg | 21% |
| 948 | Beans, yardlong, mature seeds, boiled, salted | Legumes and Legume Products | 0.49 mg | 21% |
| 949 | Snacks, corn nuts, barbecue | Snacks | 0.49 mg | 21% |
| 950 | Beans, yardlong, mature seeds, boiled | Legumes and Legume Products | 0.49 mg | 21% |
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