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
Selling a product with manganese? Generate a print-ready nutrition label from your recipe.
Showing 1051–1100 of 2,966 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Cowpeas, catjang, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.47 mg | 21% |
| 1052 | Cookies, chocolate chip, refrigerated dough, baked | Baked Products | 0.47 mg | 21% |
| 1053 | Rice, white, long-grain, regular, unenriched, cooked without salt | Cereal Grains and Pasta | 0.47 mg | 21% |
| 1054 | Rice, white, long-grain, regular, cooked, enriched, with salt | Cereal Grains and Pasta | 0.47 mg | 21% |
| 1055 | Rice, white, long-grain, regular, cooked, unenriched, with salt | Cereal Grains and Pasta | 0.47 mg | 21% |
| 1056 | Rice, white, long-grain, regular, enriched, cooked | Cereal Grains and Pasta | 0.47 mg | 21% |
| 1057 | Restaurant, family style, onion rings | Restaurant Foods | 0.47 mg | 20% |
| 1058 | Muffins, blueberry, toaster-type, toasted | Baked Products | 0.47 mg | 20% |
| 1059 | Arrowroot flour | Cereal Grains and Pasta | 0.47 mg | 20% |
| 1060 | Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe | Sweets | 0.47 mg | 20% |
| 1061 | Ginger root, pickled, canned, with artificial sweetener | Vegetables and Vegetable Products | 0.47 mg | 20% |
| 1062 | Cereals, oats, instant, fortified, with raisins and spice, prepared with water | Breakfast Cereals | 0.47 mg | 20% |
| 1063 | Turnip greens, raw | Vegetables and Vegetable Products | 0.47 mg | 20% |
| 1064 | Tomatoes, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.47 mg | 20% |
| 1065 | Candies, fudge, vanilla with nuts | Sweets | 0.47 mg | 20% |
| 1066 | Cookies, graham crackers, chocolate-coated | Baked Products | 0.46 mg | 20% |
| 1067 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 0.46 mg | 20% |
| 1068 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 0.46 mg | 20% |
| 1069 | Rolls, hard (includes kaiser) | Baked Products | 0.46 mg | 20% |
| 1070 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 0.46 mg | 20% |
| 1071 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 0.46 mg | 20% |
| 1072 | Bread, pan dulce, sweet yeast bread | Baked Products | 0.46 mg | 20% |
| 1073 | Nopales, raw | Vegetables and Vegetable Products | 0.46 mg | 20% |
| 1074 | TACO BELL, Bean Burrito | Fast Foods | 0.46 mg | 20% |
| 1075 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.46 mg | 20% |
| 1076 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.46 mg | 20% |
| 1077 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 0.46 mg | 20% |
| 1078 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 0.46 mg | 20% |
| 1079 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.45 mg | 20% |
| 1080 | Bread, reduced-calorie, rye | Baked Products | 0.45 mg | 20% |
| 1081 | Beans, pinto, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.45 mg | 20% |
| 1082 | Pie crust, cookie-type, prepared from recipe, graham cracker, chilled | Baked Products | 0.45 mg | 20% |
| 1083 | Snack, Pretzel, hard chocolate coated | Snacks | 0.45 mg | 20% |
| 1084 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, unenriched | Baked Products | 0.45 mg | 20% |
| 1085 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1086 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1087 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched | Baked Products | 0.45 mg | 20% |
| 1088 | Carrots, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1089 | Carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1090 | Carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1091 | Carrots, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1092 | Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched | Baked Products | 0.45 mg | 20% |
| 1093 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 0.45 mg | 20% |
| 1094 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1095 | Taro, cooked, without salt | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1096 | Baking chocolate, mexican, squares | Sweets | 0.45 mg | 20% |
| 1097 | Rice, white, steamed, Chinese restaurant | Cereal Grains and Pasta | 0.45 mg | 19% |
| 1098 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.45 mg | 19% |
| 1099 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 19% |
| 1100 | Beverages, coffee, instant, mocha, sweetened | Beverages | 0.45 mg | 19% |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.