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 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 0.42 mg | 18% |
| 1052 | Stir fry with tofu | Mixed Dishes | 0.42 mg | 18% |
| 1053 | Pokeberry shoots, raw | Vegetables and Vegetable Products | 0.42 mg | 18% |
| 1054 | Pasta, macaroni, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.42 mg | 18% |
| 1055 | Pasta, spaghetti, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.42 mg | 18% |
| 1056 | Kale, scotch, boiled, drained | Vegetables and Vegetable Products | 0.42 mg | 18% |
| 1057 | Kale, boiled, drained | Vegetables and Vegetable Products | 0.42 mg | 18% |
| 1058 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting) | Baked Products | 0.41 mg | 18% |
| 1059 | Peach, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 0.41 mg | 18% |
| 1060 | Juice drink, pineapple and grapefruit, vitamin C added, canned | Beverages | 0.41 mg | 18% |
| 1061 | Beans, mungo, boiled, salted | Legumes and Legume Products | 0.41 mg | 18% |
| 1062 | Cowpeas, leafy tips, boiled, drained | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1063 | Beans, mungo, boiled | Legumes and Legume Products | 0.41 mg | 18% |
| 1064 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 0.41 mg | 18% |
| 1065 | Fast foods, side dish, hush puppies | Fast Foods | 0.41 mg | 18% |
| 1066 | Beets, canned, solids and liquid | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1067 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 0.41 mg | 18% |
| 1068 | Kale, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1069 | Cowpeas, leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1070 | Peas, green, raw | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1071 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1072 | Beans, great northern, canned, solids and liquid, no salt added | Legumes and Legume Products | 0.41 mg | 18% |
| 1073 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.41 mg | 18% |
| 1074 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1075 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1076 | Lettuce, spring mix (mesclun) | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1077 | Okara | Legumes and Legume Products | 0.40 mg | 18% |
| 1078 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 0.40 mg | 18% |
| 1079 | Bread, white, commercial, reduced sodium | Baked Products | 0.40 mg | 17% |
| 1080 | Tortilla, ready-to-bake / fry, corn, unsalted | Baked Products | 0.40 mg | 17% |
| 1081 | Bread, white, commercial | Baked Products | 0.40 mg | 17% |
| 1082 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1083 | Turnip greens and turnips, frozen, boiled, drained | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1084 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 17% |
| 1085 | Fast foods, mexican, burrito with beans | Fast Foods | 0.40 mg | 17% |
| 1086 | Black crowberry (curlewberry), native | Fruits and fruit juices | 0.40 mg | 17% |
| 1087 | Candies, fondant, sweet chocolate coated | Sweets | 0.40 mg | 17% |
| 1088 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 17% |
| 1089 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 17% |
| 1090 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 17% |
| 1091 | Yam, raw | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1092 | Peas, split, boiled | Legumes and Legume Products | 0.40 mg | 17% |
| 1093 | Peas, split, boiled, salted | Legumes and Legume Products | 0.40 mg | 17% |
| 1094 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1095 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 0.39 mg | 17% |
| 1096 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 0.39 mg | 17% |
| 1097 | Cookie, shortbread, plain, commercial | Baked Products | 0.39 mg | 17% |
| 1098 | Tea, instant, unsweetened, powder, water added | Beverages | 0.39 mg | 17% |
| 1099 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 0.39 mg | 17% |
| 1100 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 0.39 mg | 17% |
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