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 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 0.45 mg | 20% |
| 1002 | Carrot, canned, drained solids | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1003 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1004 | Kale, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1005 | Carrot, canned, solids ans liquid, unsalted | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1006 | Carrot, canned, drained solids, unsalted | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1007 | Carrot, canned, solids and liquid | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1008 | Kale, frozen, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1009 | Muffin, blueberry, commercial | Baked Products | 0.45 mg | 20% |
| 1010 | Taro, cooked | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1011 | Beans, navy, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 19% |
| 1012 | Coffee, instant, with sugar, mocha flavour, powder | Beverages | 0.45 mg | 19% |
| 1013 | Beans, black, mature seeds, boiled | Legumes and Legume Products | 0.44 mg | 19% |
| 1014 | Beans, black, mature seeds, boiled, salted | Legumes and Legume Products | 0.44 mg | 19% |
| 1015 | Bread, white, commercial, toasted | Baked Products | 0.44 mg | 19% |
| 1016 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 0.44 mg | 19% |
| 1017 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1018 | Pie crust, standard type, frozen, ready-to-bake | Baked Products | 0.44 mg | 19% |
| 1019 | Sweet potato, cooked, candied, homemade | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1020 | Babyfood, snack, biscuit, mixed grain | Babyfoods | 0.44 mg | 19% |
| 1021 | Snacks, tortilla chips, taco | Snacks | 0.44 mg | 19% |
| 1022 | Bread, garlic | Baked Products | 0.44 mg | 19% |
| 1023 | Grains, rice, white, steamed, Chinese restaurant | Cereals, Grains and Pasta | 0.44 mg | 19% |
| 1024 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1025 | Beans, navy, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1026 | Cracker, rusk toast | Baked Products | 0.44 mg | 19% |
| 1027 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1028 | Snacks, tortilla chips, nacho, light | Snacks | 0.44 mg | 19% |
| 1029 | Taco shell, baked, unsalted | Baked Products | 0.43 mg | 19% |
| 1030 | Lentils, pink, boiled | Legumes and Legume Products | 0.43 mg | 19% |
| 1031 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 0.43 mg | 19% |
| 1032 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 0.43 mg | 19% |
| 1033 | Beans, kidney, all types, boiled | Legumes and Legume Products | 0.43 mg | 19% |
| 1034 | Snacks, potato chips, plain, salted | Snacks | 0.43 mg | 19% |
| 1035 | Pie crust, standard type, homemade, baked | Baked Products | 0.43 mg | 19% |
| 1036 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 0.43 mg | 19% |
| 1037 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 0.43 mg | 19% |
| 1038 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 0.43 mg | 19% |
| 1039 | Bread, italian, toasted | Baked Products | 0.42 mg | 18% |
| 1040 | Cookie, chocolate chip, soft type, commercial | Baked Products | 0.42 mg | 18% |
| 1041 | Cookie, animal crackers (arrowroot, social tea) | Baked Products | 0.42 mg | 18% |
| 1042 | Snacks, potato sticks | Snacks | 0.42 mg | 18% |
| 1043 | Babyfood, dessert, jarred, fruit | Babyfoods | 0.42 mg | 18% |
| 1044 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 0.42 mg | 18% |
| 1045 | Candies, fudge, chocolate, homemade | Sweets | 0.42 mg | 18% |
| 1046 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 0.42 mg | 18% |
| 1047 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 0.42 mg | 18% |
| 1048 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 0.42 mg | 18% |
| 1049 | Beans, baked, canned, with wieners | Legumes and Legume Products | 0.42 mg | 18% |
| 1050 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 0.42 mg | 18% |
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