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 2,966 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Beans, black, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.44 mg | 19% |
| 1102 | Beans, black, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.44 mg | 19% |
| 1103 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1104 | Restaurant, Latino, Arroz con frijoles negros (rice and black beans) | Restaurant Foods | 0.44 mg | 19% |
| 1105 | Pie crust, standard-type, frozen, ready-to-bake, enriched | Baked Products | 0.44 mg | 19% |
| 1106 | Sweet potato, cooked, candied, home-prepared | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1107 | Snacks, tortilla chips, taco-flavor | Snacks | 0.44 mg | 19% |
| 1108 | Garlic bread, frozen | Baked Products | 0.44 mg | 19% |
| 1109 | Snacks, potato chips, plain, unsalted | Snacks | 0.44 mg | 19% |
| 1110 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted | Snacks | 0.44 mg | 19% |
| 1111 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted | Snacks | 0.44 mg | 19% |
| 1112 | Snacks, potato chips, reduced fat | Snacks | 0.44 mg | 19% |
| 1113 | Blueberries, canned, light syrup, drained | Fruits and Fruit Juices | 0.44 mg | 19% |
| 1114 | Crackers, rusk toast | Baked Products | 0.44 mg | 19% |
| 1115 | Bread, gluten-free, white, made with tapioca starch and brown rice flour | Baked Products | 0.44 mg | 19% |
| 1116 | Udi's, Gluten Free, Soft & Delicious White Sandwich Bread | Baked Products | 0.44 mg | 19% |
| 1117 | Pie, coconut creme, commercially prepared | Baked Products | 0.44 mg | 19% |
| 1118 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1119 | Snacks, tortilla chips, nacho-flavor, reduced fat | Snacks | 0.44 mg | 19% |
| 1120 | Taco shells, baked, without added salt | Baked Products | 0.43 mg | 19% |
| 1121 | Muffins, wheat bran, toaster-type with raisins, toasted | Baked Products | 0.43 mg | 19% |
| 1122 | Pie crust, standard-type, prepared from recipe, baked | Baked Products | 0.43 mg | 19% |
| 1123 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.43 mg | 19% |
| 1124 | Sorghum flour, refined, unenriched | Cereal Grains and Pasta | 0.43 mg | 19% |
| 1125 | Snacks, potato chips, plain, salted | Snacks | 0.43 mg | 19% |
| 1126 | Chicory greens, raw | Vegetables and Vegetable Products | 0.43 mg | 19% |
| 1127 | Vegetables, mixed, canned, solids and liquids | Vegetables and Vegetable Products | 0.43 mg | 19% |
| 1128 | Coriander (cilantro) leaves, raw | Vegetables and Vegetable Products | 0.43 mg | 19% |
| 1129 | Cookies, chocolate chip, commercially prepared, soft-type | Baked Products | 0.42 mg | 18% |
| 1130 | Snacks, potato sticks | Snacks | 0.42 mg | 18% |
| 1131 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 0.42 mg | 18% |
| 1132 | Mustard, prepared, yellow | Spices and Herbs | 0.42 mg | 18% |
| 1133 | KFC, biscuit | Fast Foods | 0.42 mg | 18% |
| 1134 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 0.42 mg | 18% |
| 1135 | Bread, white, commercially prepared, toasted | Baked Products | 0.42 mg | 18% |
| 1136 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.42 mg | 18% |
| 1137 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.42 mg | 18% |
| 1138 | Bread, white, commercially prepared, toasted, low sodium no salt | Baked Products | 0.42 mg | 18% |
| 1139 | Cookies, sugar wafers with creme filling, regular | Baked Products | 0.42 mg | 18% |
| 1140 | Cookies, oatmeal, commercially prepared, soft-type | Baked Products | 0.42 mg | 18% |
| 1141 | Beans, baked, canned, with franks | Legumes and Legume Products | 0.42 mg | 18% |
| 1142 | Leavening agents, baking powder, low-sodium | Baked Products | 0.42 mg | 18% |
| 1143 | Endive, raw | Vegetables and Vegetable Products | 0.42 mg | 18% |
| 1144 | Restaurant, Latino, Arroz con habichuelas colorados (Rice And Red Beans) | Restaurant Foods | 0.42 mg | 18% |
| 1145 | Sweet rolls, cinnamon, refrigerated dough with frosting, baked | Baked Products | 0.42 mg | 18% |
| 1146 | Pokeberry shoots, (poke), raw | Vegetables and Vegetable Products | 0.42 mg | 18% |
| 1147 | Chokecherries, raw, pitted (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.42 mg | 18% |
| 1148 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 0.42 mg | 18% |
| 1149 | Sweet rolls, cinnamon, refrigerated dough with frosting | Baked Products | 0.41 mg | 18% |
| 1150 | Beverages, pineapple and grapefruit juice drink, canned | Beverages | 0.41 mg | 18% |
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