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 1201–1250 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1201 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 1.06 mg | 46% | USDA_SR |
| 1202 | Cookie, oatmeal, homemade, without raisins | Baked Products | 1.06 mg | 46% | CNF |
| 1203 | Hummus, commercial | Legumes and Legume Products | 1.06 mg | 46% | USDA_FF |
| 1204 | Beans, black, mature seeds, raw | Legumes and Legume Products | 1.06 mg | 46% | USDA_SR |
| 1205 | Beans, black, mature seeds, raw | Legumes and Legume Products | 1.06 mg | 46% | CNF |
| 1206 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 1.06 mg | 46% | USDA_SR |
| 1207 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 1.06 mg | 46% | USDA_SR |
| 1208 | Sweets, sugars, maple, hard | Sweets | 1.06 mg | 46% | CNF |
| 1209 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 1.05 mg | 46% | USDA_SR |
| 1210 | Indian, bread, paratha, whole-wheat | Baked Products | 1.05 mg | 46% | CNF |
| 1211 | Tofu, hard, prepared with nigari | Legumes and Legume Products | 1.05 mg | 46% | USDA_SR |
| 1212 | Nuts, pistachio nuts, raw | Nut and Seed Products | 1.05 mg | 46% | USDA_FF |
| 1213 | Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 1.05 mg | 46% | USDA_SR |
| 1214 | Pineapple juice, frozen concentrate, diluted | Fruits and fruit juices | 1.05 mg | 46% | CNF |
| 1215 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 1.04 mg | 45% | CNF |
| 1216 | Rice, white, short-grain, raw, unenriched | Cereal Grains and Pasta | 1.04 mg | 45% | USDA_SR |
| 1217 | Rice, white, short-grain, enriched, uncooked | Cereal Grains and Pasta | 1.04 mg | 45% | USDA_SR |
| 1218 | Grains, rice, white, short-grain, dry | Cereals, Grains and Pasta | 1.04 mg | 45% | CNF |
| 1219 | Mung beans, mature seeds, raw | Legumes and Legume Products | 1.03 mg | 45% | USDA_SR |
| 1220 | Rice, white, long-grain, parboiled, unenriched, dry | Cereal Grains and Pasta | 1.03 mg | 45% | USDA_SR |
| 1221 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 1.03 mg | 45% | USDA_SR |
| 1222 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 1.03 mg | 45% | CNF |
| 1223 | Beans, legumes, mung (green gram), raw | Legumes and Legume Products | 1.03 mg | 45% | CNF |
| 1224 | Snacks, trail mix, regular, unsalted | Snacks | 1.03 mg | 45% | USDA_SR |
| 1225 | Barley flour or meal | Cereal Grains and Pasta | 1.03 mg | 45% | USDA_SR |
| 1226 | Snacks, trail mix, regular | Snacks | 1.03 mg | 45% | USDA_SR |
| 1227 | Grains, barley flour | Cereals, Grains and Pasta | 1.03 mg | 45% | CNF |
| 1228 | Snacks, trail mix, regular, unsalted | Snacks | 1.03 mg | 45% | CNF |
| 1229 | Snacks, trail mix, regular | Snacks | 1.03 mg | 45% | CNF |
| 1230 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 1.03 mg | 45% | USDA_SR |
| 1231 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.03 mg | 45% | USDA_SR |
| 1232 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.03 mg | 45% | USDA_SR |
| 1233 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 1.03 mg | 45% | USDA_SR |
| 1234 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 1.03 mg | 45% | USDA_SR |
| 1235 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 1.03 mg | 45% | CNF |
| 1236 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 1.03 mg | 45% | CNF |
| 1237 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 1.03 mg | 45% | CNF |
| 1238 | Bread, wheat | Baked Products | 1.03 mg | 45% | USDA_SR |
| 1239 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 1.02 mg | 45% | USDA_SR |
| 1240 | Edamame, frozen, prepared | Vegetables and Vegetable Products | 1.02 mg | 45% | USDA_SR |
| 1241 | Soybeans, green (edamame), frozen, prepared | Vegetables and Vegetable Products | 1.02 mg | 45% | CNF |
| 1242 | Rolls, dinner, wheat | Baked Products | 1.02 mg | 44% | USDA_SR |
| 1243 | Peanuts, all types, cooked, boiled, with salt | Legumes and Legume Products | 1.02 mg | 44% | USDA_SR |
| 1244 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 1.02 mg | 44% | CNF |
| 1245 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 1.02 mg | 44% | CNF |
| 1246 | Bread, oatmeal, toasted | Baked Products | 1.02 mg | 44% | USDA_SR |
| 1247 | Beans, kidney, all types, mature seeds, raw | Legumes and Legume Products | 1.02 mg | 44% | USDA_SR |
| 1248 | Bread, boston brown, canned | Baked Products | 1.02 mg | 44% | USDA_SR |
| 1249 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 1.02 mg | 44% | USDA_SR |
| 1250 | Rose Hips, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.02 mg | 44% | USDA_SR |
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