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 1151–1200 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1151 | Carrot, dehydrated | Vegetables and Vegetable Products | 1.12 mg | 49% | CNF |
| 1152 | Snacks, popcorn, air-popped | Snacks | 1.11 mg | 48% | USDA_SR |
| 1153 | Snacks, popcorn, air-popped | Snacks | 1.11 mg | 48% | CNF |
| 1154 | Beans, kidney, red, mature seeds, raw | Legumes and Legume Products | 1.11 mg | 48% | USDA_SR |
| 1155 | Beans, kidney, dark red, raw | Legumes and Legume Products | 1.11 mg | 48% | CNF |
| 1156 | Beans, kidney, royal red, mature seeds, raw | Legumes and Legume Products | 1.11 mg | 48% | USDA_SR |
| 1157 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 1.11 mg | 48% | USDA_SR |
| 1158 | Bread, reduced-calorie, oat bran | Baked Products | 1.10 mg | 48% | USDA_SR |
| 1159 | Beverages, coffee substitute, cereal grain beverage, powder | Beverages | 1.10 mg | 48% | USDA_SR |
| 1160 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 1.10 mg | 48% | USDA_SR |
| 1161 | Rice, white, medium-grain, raw, unenriched | Cereal Grains and Pasta | 1.10 mg | 48% | USDA_SR |
| 1162 | Rice, white, medium-grain, raw, enriched | Cereal Grains and Pasta | 1.10 mg | 48% | USDA_SR |
| 1163 | Candies, REESE'S PIECES Candy | Sweets | 1.10 mg | 48% | USDA_SR |
| 1164 | Salmonberry, raw | Fruits and fruit juices | 1.10 mg | 48% | CNF |
| 1165 | Grains, rice, white, medium-grain, dry | Cereals, Grains and Pasta | 1.10 mg | 48% | CNF |
| 1166 | Candies, Reese's Pieces | Sweets | 1.10 mg | 48% | CNF |
| 1167 | Coffee substitute, cereal grain beverage, powder | Beverages | 1.10 mg | 48% | CNF |
| 1168 | Nuts, chestnuts, chinese, boiled and steamed | Nut and Seed Products | 1.10 mg | 48% | USDA_SR |
| 1169 | Pineapple, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 1.10 mg | 48% | USDA_SR |
| 1170 | Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.10 mg | 48% | USDA_SR |
| 1171 | Grains, rice, brown, medium-grain, cooked | Cereals, Grains and Pasta | 1.10 mg | 48% | CNF |
| 1172 | Nuts, Chinese chestnuts, boiled and steamed | Nuts and Seeds | 1.10 mg | 48% | CNF |
| 1173 | Pineapple, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 1.10 mg | 48% | CNF |
| 1174 | Eppaw, raw | Vegetables and Vegetable Products | 1.09 mg | 48% | USDA_SR |
| 1175 | Eppaw, raw | Vegetables and Vegetable Products | 1.09 mg | 48% | CNF |
| 1176 | Spelt, cooked | Cereal Grains and Pasta | 1.09 mg | 47% | USDA_SR |
| 1177 | Grains, spelt, cooked | Cereals, Grains and Pasta | 1.09 mg | 47% | CNF |
| 1178 | Sweet potato, flour | Vegetables and Vegetable Products | 1.09 mg | 47% | CNF |
| 1179 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 1.09 mg | 47% | USDA_SR |
| 1180 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 1.09 mg | 47% | USDA_SR |
| 1181 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 1.09 mg | 47% | CNF |
| 1182 | Snacks, popcorn, microwave, 94% fat free | Snacks | 1.08 mg | 47% | USDA_SR |
| 1183 | Snacks, popcorn, microwave, lower in fat | Snacks | 1.08 mg | 47% | CNF |
| 1184 | Pineapple, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.08 mg | 47% | USDA_SR |
| 1185 | Pineapple, canned heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.08 mg | 47% | CNF |
| 1186 | Flour, sorghum | Cereal Grains and Pasta | 1.08 mg | 47% | USDA_FF |
| 1187 | Sweets, maple taffy | Sweets | 1.08 mg | 47% | CNF |
| 1188 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 1.07 mg | 46% | USDA_SR |
| 1189 | Crackers, melba toast, wheat | Baked Products | 1.06 mg | 46% | USDA_SR |
| 1190 | Cracker, melba toast, wheat | Baked Products | 1.06 mg | 46% | CNF |
| 1191 | Drumstick leaves, raw | Vegetables and Vegetable Products | 1.06 mg | 46% | USDA_SR |
| 1192 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 1.06 mg | 46% | CNF |
| 1193 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 1.06 mg | 46% | USDA_SR |
| 1194 | Pineapple, frozen, chunks, sweetened | Fruits and Fruit Juices | 1.06 mg | 46% | USDA_SR |
| 1195 | Pineapple, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.06 mg | 46% | USDA_SR |
| 1196 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 1.06 mg | 46% | USDA_SR |
| 1197 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 1.06 mg | 46% | CNF |
| 1198 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 1.06 mg | 46% | CNF |
| 1199 | Pineapple, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.06 mg | 46% | CNF |
| 1200 | Pineapple, frozen chunks, sweetened | Fruits and fruit juices | 1.06 mg | 46% | CNF |
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