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 1101–1150 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1101 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 1.18 mg | 51% | CNF |
| 1102 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 1.18 mg | 51% | USDA_FF |
| 1103 | Sorghum flour, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 1.18 mg | 51% | USDA_FF |
| 1104 | Chicken, meatless | Legumes and Legume Products | 1.18 mg | 51% | USDA_SR |
| 1105 | Meatless, chicken | Legumes and Legume Products | 1.18 mg | 51% | CNF |
| 1106 | Peppermint, fresh | Spices and Herbs | 1.18 mg | 51% | USDA_SR |
| 1107 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 1.18 mg | 51% | USDA_SR |
| 1108 | Peppermint, fresh | Spices and Herbs | 1.18 mg | 51% | CNF |
| 1109 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 1.18 mg | 51% | CNF |
| 1110 | Tofu, salted and fermented (fuyu), prepared with calcium sulfate | Legumes and Legume Products | 1.17 mg | 51% | USDA_SR |
| 1111 | Tofu, salted and fermented (fuyu) | Legumes and Legume Products | 1.17 mg | 51% | USDA_SR |
| 1112 | Tofu, fuyu, salted and fermented (with calcium sulphate) | Legumes and Legume Products | 1.17 mg | 51% | CNF |
| 1113 | Tofu, fuyu, salted and fermented (prepared with magnesium chloride) | Legumes and Legume Products | 1.17 mg | 51% | CNF |
| 1114 | Rye flour, light | Cereal Grains and Pasta | 1.16 mg | 51% | USDA_SR |
| 1115 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 1.16 mg | 50% | USDA_SR |
| 1116 | Hummus, commercial | Legumes and Legume Products | 1.16 mg | 50% | USDA_SR |
| 1117 | Pepeao, dried | Vegetables and Vegetable Products | 1.15 mg | 50% | USDA_SR |
| 1118 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 1.15 mg | 50% | CNF |
| 1119 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 1.15 mg | 50% | USDA_SR |
| 1120 | Basil, fresh | Spices and Herbs | 1.15 mg | 50% | USDA_SR |
| 1121 | Beans, pinto, raw | Legumes and Legume Products | 1.15 mg | 50% | CNF |
| 1122 | Basil, fresh | Spices and Herbs | 1.15 mg | 50% | CNF |
| 1123 | Granola bar, chewy, fruit flavour, yogourt coated | Baked Products | 1.14 mg | 50% | CNF |
| 1124 | Rice, brown, parboiled, cooked, UNCLE BENS | Cereal Grains and Pasta | 1.14 mg | 50% | USDA_SR |
| 1125 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 1.14 mg | 49% | USDA_SR |
| 1126 | Kanpyo, (dried gourd strips) | Vegetables and Vegetable Products | 1.14 mg | 49% | USDA_SR |
| 1127 | Kanpyo (dried gourd strips) | Vegetables and Vegetable Products | 1.14 mg | 49% | CNF |
| 1128 | Snacks, granola bar, chewy, reduced sugar, all flavors | Snacks | 1.13 mg | 49% | USDA_SR |
| 1129 | Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 1.13 mg | 49% | USDA_SR |
| 1130 | Soybeans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 1.13 mg | 49% | USDA_SR |
| 1131 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 1.13 mg | 49% | CNF |
| 1132 | Crackers, melba toast, plain | Baked Products | 1.13 mg | 49% | USDA_SR |
| 1133 | Crackers, melba toast, plain, without salt | Baked Products | 1.13 mg | 49% | USDA_SR |
| 1134 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 1.13 mg | 49% | CNF |
| 1135 | Beans, black, flour | Legumes and Legume Products | 1.13 mg | 49% | CNF |
| 1136 | Cracker, melba toast, plain | Baked Products | 1.13 mg | 49% | CNF |
| 1137 | Cracker, melba toast, plain, unsalted | Baked Products | 1.13 mg | 49% | CNF |
| 1138 | Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's | Breakfast cereals | 1.13 mg | 49% | CNF |
| 1139 | Candies, sugar-coated almonds | Sweets | 1.12 mg | 49% | USDA_SR |
| 1140 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 1.12 mg | 49% | USDA_SR |
| 1141 | Pineapple, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 1.12 mg | 49% | USDA_SR |
| 1142 | Pineapple, canned, water pack, solids and liquids | Fruits and Fruit Juices | 1.12 mg | 49% | USDA_SR |
| 1143 | Candies, sugar-coated almonds | Sweets | 1.12 mg | 49% | CNF |
| 1144 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 1.12 mg | 49% | CNF |
| 1145 | Pineapple, canned, juice pack, solids and liquid | Fruits and fruit juices | 1.12 mg | 49% | CNF |
| 1146 | Pineapple, canned, water pack, solids and liquid | Fruits and fruit juices | 1.12 mg | 49% | CNF |
| 1147 | English muffin, wheat, toasted | Baked Products | 1.12 mg | 49% | CNF |
| 1148 | Spearmint, fresh | Spices and Herbs | 1.12 mg | 49% | USDA_SR |
| 1149 | Spices, spearmint, fresh | Spices and Herbs | 1.12 mg | 49% | CNF |
| 1150 | Carrot, dehydrated | Vegetables and Vegetable Products | 1.12 mg | 49% | USDA_SR |
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