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 1051–1100 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1051 | Loganberry, frozen | Fruits and fruit juices | 1.25 mg | 54% | CNF |
| 1052 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 1.24 mg | 54% | USDA_SR |
| 1053 | Candies, peanut bar | Sweets | 1.24 mg | 54% | USDA_SR |
| 1054 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 1.24 mg | 54% | USDA_SR |
| 1055 | Granola bar, chewy, sweet and salty | Baked Products | 1.24 mg | 54% | CNF |
| 1056 | Candies, bars, peanut | Sweets | 1.24 mg | 54% | CNF |
| 1057 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 1.24 mg | 54% | CNF |
| 1058 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 1.24 mg | 54% | CNF |
| 1059 | Candies, coconut bar, not chocolate covered | Sweets | 1.24 mg | 54% | USDA_SR |
| 1060 | Buckwheat, whole grain | Cereal Grains and Pasta | 1.23 mg | 53% | USDA_FF |
| 1061 | Cookies, oatmeal, dry mix | Baked Products | 1.23 mg | 53% | USDA_SR |
| 1062 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 1.23 mg | 53% | CNF |
| 1063 | Spices, fenugreek seed | Spices and Herbs | 1.23 mg | 53% | USDA_SR |
| 1064 | Spices, fenugreek seed | Spices and Herbs | 1.23 mg | 53% | CNF |
| 1065 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 1.23 mg | 53% | USDA_SR |
| 1066 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 1.22 mg | 53% | USDA_SR |
| 1067 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 1.22 mg | 53% | USDA_SR |
| 1068 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 1.22 mg | 53% | CNF |
| 1069 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 1.22 mg | 53% | CNF |
| 1070 | Beverages, coffee, instant, decaffeinated, powder | Beverages | 1.22 mg | 53% | USDA_SR |
| 1071 | Coffee, instant, decaffeinated, powder | Beverages | 1.22 mg | 53% | CNF |
| 1072 | Peas, split, raw | Legumes and Legume Products | 1.22 mg | 53% | CNF |
| 1073 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 1.22 mg | 53% | USDA_SR |
| 1074 | Beans, lima, raw | Vegetables and Vegetable Products | 1.22 mg | 53% | CNF |
| 1075 | Bread, reduced-calorie, wheat | Baked Products | 1.21 mg | 53% | USDA_SR |
| 1076 | Toppings, nuts in syrup | Sweets | 1.21 mg | 52% | USDA_SR |
| 1077 | Sweets, topping, nuts in syrup | Sweets | 1.21 mg | 52% | CNF |
| 1078 | Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS | Snacks | 1.21 mg | 52% | USDA_SR |
| 1079 | Beans, french, mature seeds, raw | Legumes and Legume Products | 1.20 mg | 52% | USDA_SR |
| 1080 | Beverages, coffee, instant, with chicory | Beverages | 1.20 mg | 52% | USDA_SR |
| 1081 | Nuts, pistachio nuts, raw | Nut and Seed Products | 1.20 mg | 52% | USDA_SR |
| 1082 | Rice flour, white, unenriched | Cereal Grains and Pasta | 1.20 mg | 52% | USDA_SR |
| 1083 | Snacks, granola bars, soft, uncoated, nut and raisin | Snacks | 1.20 mg | 52% | USDA_SR |
| 1084 | Grains, rice flour, white | Cereals, Grains and Pasta | 1.20 mg | 52% | CNF |
| 1085 | Beans, french, mature seeds, raw | Legumes and Legume Products | 1.20 mg | 52% | CNF |
| 1086 | Coffee, instant with chicory, powder | Beverages | 1.20 mg | 52% | CNF |
| 1087 | Nuts, pistachio nuts, raw | Nuts and Seeds | 1.20 mg | 52% | CNF |
| 1088 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 1.20 mg | 52% | CNF |
| 1089 | Winged beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.20 mg | 52% | USDA_SR |
| 1090 | Winged beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.20 mg | 52% | USDA_SR |
| 1091 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 1.20 mg | 52% | CNF |
| 1092 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 1.20 mg | 52% | CNF |
| 1093 | Barley malt flour | Cereal Grains and Pasta | 1.19 mg | 52% | USDA_SR |
| 1094 | Grains, barley, malt flour | Cereals, Grains and Pasta | 1.19 mg | 52% | CNF |
| 1095 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 1.19 mg | 52% | USDA_SR |
| 1096 | Nuts, chestnuts, european, dried, peeled | Nut and Seed Products | 1.18 mg | 51% | USDA_SR |
| 1097 | Nuts, European chestnuts (sweet), dried, peeled | Nuts and Seeds | 1.18 mg | 51% | CNF |
| 1098 | Flour, barley | Cereal Grains and Pasta | 1.18 mg | 51% | USDA_FF |
| 1099 | Tofu, raw, firm, prepared with calcium sulfate | Legumes and Legume Products | 1.18 mg | 51% | USDA_SR |
| 1100 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 1.18 mg | 51% | USDA_SR |
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