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 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Beet greens, raw | Vegetables and Vegetable Products | 0.39 mg | 17% |
| 1102 | Rice, Spanish rice | Mixed Dishes | 0.39 mg | 17% |
| 1103 | Salad dressing, mayonnaise, made with tofu | Fats and Oils | 0.39 mg | 17% |
| 1104 | Fast foods, breakfast, french toast sticks | Fast Foods | 0.39 mg | 17% |
| 1105 | Cereal, hot, oats, minute, prepared, Robin Hood | Breakfast cereals | 0.39 mg | 17% |
| 1106 | Fast food, biscuit | Fast Foods | 0.39 mg | 17% |
| 1107 | Snacks, tortilla chips, plain | Snacks | 0.39 mg | 17% |
| 1108 | Cereal, ready to eat, French Toast Crunch, General Mills | Breakfast cereals | 0.39 mg | 17% |
| 1109 | Muffin, chocolate chip, commercial | Baked Products | 0.39 mg | 17% |
| 1110 | Strawberry, raw | Fruits and fruit juices | 0.39 mg | 17% |
| 1111 | Borage, boiled, drained | Vegetables and Vegetable Products | 0.39 mg | 17% |
| 1112 | Cookie, vanilla wafer, 18 to 21% fat | Baked Products | 0.38 mg | 17% |
| 1113 | Bread, Italian | Baked Products | 0.38 mg | 17% |
| 1114 | Beans, kidney, red, canned, drained solids | Legumes and Legume Products | 0.38 mg | 17% |
| 1115 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 0.38 mg | 17% |
| 1116 | Cassava (manioc), raw | Vegetables and Vegetable Products | 0.38 mg | 17% |
| 1117 | Taro, raw | Vegetables and Vegetable Products | 0.38 mg | 17% |
| 1118 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 0.38 mg | 17% |
| 1119 | Pie crust, standard type, homemade, unbaked | Baked Products | 0.38 mg | 17% |
| 1120 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 0.38 mg | 17% |
| 1121 | Beans, french, mature seeds, boiled, salted | Legumes and Legume Products | 0.38 mg | 17% |
| 1122 | Chocolate syrup, thin type | Sweets | 0.38 mg | 17% |
| 1123 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 0.38 mg | 17% |
| 1124 | Beans, french, mature seeds, boiled | Legumes and Legume Products | 0.38 mg | 17% |
| 1125 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 0.38 mg | 17% |
| 1126 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 0.38 mg | 17% |
| 1127 | Borage, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 17% |
| 1128 | Broccoli raab (rapini), cooked | Vegetables and Vegetable Products | 0.38 mg | 17% |
| 1129 | Vegetables, mixed, frozen, boiled, drained | Vegetables and Vegetable Products | 0.38 mg | 16% |
| 1130 | Orange pineapple juice | Fruits and fruit juices | 0.38 mg | 16% |
| 1131 | Snacks, potato chips, barbecue flavour | Snacks | 0.38 mg | 16% |
| 1132 | Grains, rice, white, medium-grain, cooked | Cereals, Grains and Pasta | 0.38 mg | 16% |
| 1133 | Grains, corn flour, masa, yellow, U.S. enriched | Cereals, Grains and Pasta | 0.38 mg | 16% |
| 1134 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 0.38 mg | 16% |
| 1135 | Pasta, Japanese noodles, soba, cooked | Cereals, Grains and Pasta | 0.37 mg | 16% |
| 1136 | Seaweed, agar, raw | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1137 | Chives, raw | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1138 | Cookie, chocolate chip, refrigerated dough | Baked Products | 0.37 mg | 16% |
| 1139 | Cress, garden, boiled, drained | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1140 | Taro leaves, steamed | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1141 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1142 | Sweets, syrups, chocolate, fudge-type | Sweets | 0.37 mg | 16% |
| 1143 | Beans, cranberry (roman), boiled | Legumes and Legume Products | 0.37 mg | 16% |
| 1144 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 0.37 mg | 16% |
| 1145 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1146 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1147 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1148 | Beans, cranberry (roman), boiled, salted | Legumes and Legume Products | 0.37 mg | 16% |
| 1149 | Poi | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1150 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 0.37 mg | 16% |
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