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 1001–1050 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1001 | Nuts, coconut cream (liquid from grated meat), raw | Nuts and Seeds | 1.30 mg | 57% | CNF |
| 1002 | Tempeh | Legumes and Legume Products | 1.30 mg | 57% | USDA_SR |
| 1003 | Spices, onion powder | Spices and Herbs | 1.30 mg | 57% | USDA_SR |
| 1004 | Spices, caraway seed | Spices and Herbs | 1.30 mg | 57% | USDA_SR |
| 1005 | Nuts, chestnuts, european, dried, unpeeled | Nut and Seed Products | 1.30 mg | 57% | USDA_SR |
| 1006 | Buckwheat | Cereal Grains and Pasta | 1.30 mg | 57% | USDA_SR |
| 1007 | Grains, buckwheat | Cereals, Grains and Pasta | 1.30 mg | 57% | CNF |
| 1008 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 1.30 mg | 57% | CNF |
| 1009 | Nuts, European chestnuts (sweet), dried, unpeeled | Nuts and Seeds | 1.30 mg | 57% | CNF |
| 1010 | Spices, onion powder | Spices and Herbs | 1.30 mg | 57% | CNF |
| 1011 | Spices, caraway seed | Spices and Herbs | 1.30 mg | 57% | CNF |
| 1012 | Babyfood, cereal, rice with pears and apple, dry, instant fortified | Baby Foods | 1.30 mg | 56% | USDA_SR |
| 1013 | Noodles, japanese, soba, dry | Cereal Grains and Pasta | 1.29 mg | 56% | USDA_SR |
| 1014 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 1.29 mg | 56% | CNF |
| 1015 | Blackeye pea, dry | Legumes and Legume Products | 1.29 mg | 56% | USDA_FF |
| 1016 | Pie Crust, Cookie-type, Graham Cracker, Ready Crust | Baked Products | 1.29 mg | 56% | USDA_SR |
| 1017 | Beans, yellow, mature seeds, raw | Legumes and Legume Products | 1.29 mg | 56% | USDA_SR |
| 1018 | Beans, yellow, raw | Legumes and Legume Products | 1.29 mg | 56% | CNF |
| 1019 | Tempeh, cooked | Legumes and Legume Products | 1.28 mg | 56% | USDA_SR |
| 1020 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 1.28 mg | 56% | CNF |
| 1021 | Sweets, sugars, maple, granulated | Sweets | 1.28 mg | 56% | CNF |
| 1022 | Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow | Snacks | 1.28 mg | 56% | USDA_SR |
| 1023 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 1.28 mg | 56% | CNF |
| 1024 | Yam, flour | Vegetables and Vegetable Products | 1.28 mg | 56% | CNF |
| 1025 | Peppers, ancho, dried | Vegetables and Vegetable Products | 1.28 mg | 56% | USDA_SR |
| 1026 | Pepper, ancho, dried | Vegetables and Vegetable Products | 1.28 mg | 56% | CNF |
| 1027 | Beans, small white, mature seeds, raw | Legumes and Legume Products | 1.28 mg | 56% | USDA_SR |
| 1028 | Beans, small white, raw | Legumes and Legume Products | 1.28 mg | 56% | CNF |
| 1029 | Snacks, oriental mix, rice-based | Snacks | 1.27 mg | 55% | USDA_SR |
| 1030 | Snacks, oriental mix, rice-based | Snacks | 1.27 mg | 55% | CNF |
| 1031 | Dill weed, fresh | Spices and Herbs | 1.26 mg | 55% | USDA_SR |
| 1032 | Spices, dill weed, fresh | Spices and Herbs | 1.26 mg | 55% | CNF |
| 1033 | Snacks, granola bars, soft, uncoated, chocolate chip | Snacks | 1.26 mg | 55% | USDA_SR |
| 1034 | Nuts, brazilnuts, raw | Nut and Seed Products | 1.26 mg | 55% | USDA_FF |
| 1035 | Snacks, granola bars, soft, uncoated, raisin | Snacks | 1.26 mg | 55% | USDA_SR |
| 1036 | Bread, multigrain, commercial, reduced sodium | Baked Products | 1.26 mg | 55% | CNF |
| 1037 | Bread, wheat germ, toasted | Baked Products | 1.26 mg | 55% | CNF |
| 1038 | Bread, multigrain, commercial | Baked Products | 1.26 mg | 55% | CNF |
| 1039 | Sorghum flour, whole-grain | Cereal Grains and Pasta | 1.26 mg | 55% | USDA_SR |
| 1040 | Grains, sorghum, flour | Cereals, Grains and Pasta | 1.26 mg | 55% | CNF |
| 1041 | Cookies, molasses | Baked Products | 1.26 mg | 55% | USDA_SR |
| 1042 | Cookie, molasses | Baked Products | 1.26 mg | 55% | CNF |
| 1043 | Snacks, peas, roasted, wasabi-flavored | Snacks | 1.25 mg | 55% | USDA_SR |
| 1044 | Lima beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.25 mg | 54% | USDA_SR |
| 1045 | Lima beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.25 mg | 54% | USDA_SR |
| 1046 | Beans, lima, boiled, drained | Vegetables and Vegetable Products | 1.25 mg | 54% | CNF |
| 1047 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 1.25 mg | 54% | USDA_SR |
| 1048 | Indian, bread, chapati or roti, plain | Baked Products | 1.25 mg | 54% | CNF |
| 1049 | Beans, lima, boiled, drained, with salt | Vegetables and Vegetable Products | 1.25 mg | 54% | CNF |
| 1050 | Loganberries, frozen | Fruits and Fruit Juices | 1.25 mg | 54% | USDA_SR |
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