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 951–1000 of 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 951 | Beans, yardlong, mature seeds, boiled, salted | Legumes and Legume Products | 0.49 mg | 21% |
| 952 | Grains, corn, yellow, field, dry | Cereals, Grains and Pasta | 0.48 mg | 21% |
| 953 | Pasta, corn, dry | Cereals, Grains and Pasta | 0.48 mg | 21% |
| 954 | Beans, hyacinth, boiled | Legumes and Legume Products | 0.48 mg | 21% |
| 955 | Beans, hyacinth, boiled, salted | Legumes and Legume Products | 0.48 mg | 21% |
| 956 | Vanilla extract, imitation, with alcohol | Spices and Herbs | 0.48 mg | 21% |
| 957 | Leeks (bulb and lower-leaf portion), raw | Vegetables and Vegetable Products | 0.48 mg | 21% |
| 958 | Bread, pita, white | Baked Products | 0.48 mg | 21% |
| 959 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 0.48 mg | 21% |
| 960 | Snacks, potato chips, lightly salted | Snacks | 0.48 mg | 21% |
| 961 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 0.48 mg | 21% |
| 962 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 0.48 mg | 21% |
| 963 | Phyllo dough | Baked Products | 0.48 mg | 21% |
| 964 | Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted | Legumes and Legume Products | 0.47 mg | 21% |
| 965 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 0.47 mg | 21% |
| 966 | Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled | Legumes and Legume Products | 0.47 mg | 21% |
| 967 | Black-eyed peas (cowpeas), catjang, boiled, salted | Legumes and Legume Products | 0.47 mg | 21% |
| 968 | Cookie, chocolate chip, refrigerated dough, baked | Baked Products | 0.47 mg | 21% |
| 969 | Black-eyed peas (cowpeas), catjang, boiled | Legumes and Legume Products | 0.47 mg | 21% |
| 970 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 0.47 mg | 21% |
| 971 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 0.47 mg | 21% |
| 972 | Bread, white with raisins, commercial | Baked Products | 0.47 mg | 20% |
| 973 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 20% |
| 974 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 0.47 mg | 20% |
| 975 | Grains, arrowroot flour | Cereals, Grains and Pasta | 0.47 mg | 20% |
| 976 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 0.47 mg | 20% |
| 977 | Muffin, blueberry, toaster-type, toasted | Baked Products | 0.47 mg | 20% |
| 978 | Currant, zante, dried | Fruits and fruit juices | 0.47 mg | 20% |
| 979 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 0.47 mg | 20% |
| 980 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.47 mg | 20% |
| 981 | Turnip greens, raw | Vegetables and Vegetable Products | 0.47 mg | 20% |
| 982 | Cookie, graham cracker, chocolate-coated | Baked Products | 0.46 mg | 20% |
| 983 | Dessert, pudding, coconut, dry mix, regular, unprepared | Sweets | 0.46 mg | 20% |
| 984 | Tortilla, ready-to-bake / fry, flour | Baked Products | 0.46 mg | 20% |
| 985 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 0.46 mg | 20% |
| 986 | Roll (kaiser), hard | Baked Products | 0.46 mg | 20% |
| 987 | Soup, consomme, dehydrated | Soups, Sauces and Gravies | 0.46 mg | 20% |
| 988 | Candies, bars, Nestle Crunch | Sweets | 0.46 mg | 20% |
| 989 | Grains, corn flour, yellow, whole-grain | Cereals, Grains and Pasta | 0.46 mg | 20% |
| 990 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 0.46 mg | 20% |
| 991 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 0.46 mg | 20% |
| 992 | Snacks, corn nuts, plain | Snacks | 0.46 mg | 20% |
| 993 | Beans, yellow, boiled, salted | Legumes and Legume Products | 0.46 mg | 20% |
| 994 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 0.46 mg | 20% |
| 995 | Beans, yellow, boiled | Legumes and Legume Products | 0.46 mg | 20% |
| 996 | Beans, pinto, boiled, salted | Legumes and Legume Products | 0.45 mg | 20% |
| 997 | Beans, pinto, boiled | Legumes and Legume Products | 0.45 mg | 20% |
| 998 | Pie crust, cookie-type, graham cracker, homemade, chilled | Baked Products | 0.45 mg | 20% |
| 999 | Snacks, pretzels, hard, chocolate coated | Snacks | 0.45 mg | 20% |
| 1000 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 20% |
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