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 2,966 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Cornmeal, yellow, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 0.50 mg | 22% |
| 1002 | Cookies, chocolate sandwich, with extra creme filling | Baked Products | 0.50 mg | 22% |
| 1003 | Sweet potato, cooked, baked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.50 mg | 22% |
| 1004 | Sweet potato, cooked, baked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.50 mg | 22% |
| 1005 | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Nut and Seed Products | 0.50 mg | 22% |
| 1006 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 0.50 mg | 22% |
| 1007 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 0.49 mg | 22% |
| 1008 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.49 mg | 21% |
| 1009 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.49 mg | 21% |
| 1010 | Candies, sweet chocolate | Sweets | 0.49 mg | 21% |
| 1011 | Spinach, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1012 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1013 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1014 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1015 | Crackers, standard snack-type, regular | Baked Products | 0.49 mg | 21% |
| 1016 | Bread, Italian | Baked Products | 0.49 mg | 21% |
| 1017 | Puff pastry, frozen, ready-to-bake | Baked Products | 0.49 mg | 21% |
| 1018 | PIZZA HUT, breadstick, parmesan garlic | Fast Foods | 0.49 mg | 21% |
| 1019 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1020 | Yardlong beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.49 mg | 21% |
| 1021 | Yardlong beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.49 mg | 21% |
| 1022 | Snacks, cornnuts, barbecue-flavor | Snacks | 0.49 mg | 21% |
| 1023 | APPLEBEE'S, crunchy onion rings | Restaurant Foods | 0.49 mg | 21% |
| 1024 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 0.48 mg | 21% |
| 1025 | Corn grain, yellow | Cereal Grains and Pasta | 0.48 mg | 21% |
| 1026 | Corn grain, white | Cereal Grains and Pasta | 0.48 mg | 21% |
| 1027 | Pasta, gluten-free, corn, dry | Cereal Grains and Pasta | 0.48 mg | 21% |
| 1028 | Hyacinth beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.48 mg | 21% |
| 1029 | Hyacinth beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.48 mg | 21% |
| 1030 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt | Breakfast Cereals | 0.48 mg | 21% |
| 1031 | Vanilla extract, imitation, alcohol | Spices and Herbs | 0.48 mg | 21% |
| 1032 | Bread, pita, white, enriched | Baked Products | 0.48 mg | 21% |
| 1033 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt | Breakfast Cereals | 0.48 mg | 21% |
| 1034 | Bread, pita, white, unenriched | Baked Products | 0.48 mg | 21% |
| 1035 | Leeks, (bulb and lower leaf-portion), raw | Vegetables and Vegetable Products | 0.48 mg | 21% |
| 1036 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 0.48 mg | 21% |
| 1037 | Tennis Bread, plain (Apache) | American Indian/Alaska Native Foods | 0.48 mg | 21% |
| 1038 | Noodles, japanese, somen, dry | Cereal Grains and Pasta | 0.48 mg | 21% |
| 1039 | Snacks, potato chips, lightly salted | Snacks | 0.48 mg | 21% |
| 1040 | Beans, kidney, red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.48 mg | 21% |
| 1041 | Beans, kidney, red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.48 mg | 21% |
| 1042 | Beans, kidney, all types, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.48 mg | 21% |
| 1043 | Beverages, tea, hibiscus, brewed | Beverages | 0.48 mg | 21% |
| 1044 | Phyllo dough | Baked Products | 0.48 mg | 21% |
| 1045 | Pie crust, deep dish, frozen, unbaked, made with enriched flour | Baked Products | 0.48 mg | 21% |
| 1046 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.47 mg | 21% |
| 1047 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.47 mg | 21% |
| 1048 | Turnip greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.47 mg | 21% |
| 1049 | Turnip greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 21% |
| 1050 | Cowpeas, catjang, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.47 mg | 21% |
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