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 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Rambutan, canned, syrup pack | Fruits and fruit juices | 0.34 mg | 15% |
| 1202 | Cookie, fig bar | Baked Products | 0.34 mg | 15% |
| 1203 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 0.34 mg | 15% |
| 1204 | Dandelion greens, raw | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1205 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 0.34 mg | 15% |
| 1206 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1207 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1208 | Agave, dried | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1209 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1210 | Nuts, European chestnuts (sweet), raw, peeled | Nuts and Seeds | 0.34 mg | 15% |
| 1211 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1212 | Blueberry, raw | Fruits and fruit juices | 0.34 mg | 15% |
| 1213 | Pokeberry shoots, boiled, drained | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1214 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 0.33 mg | 15% |
| 1215 | Chard, swiss, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 15% |
| 1216 | Snacks, corn-based, extruded, chips, plain | Snacks | 0.33 mg | 14% |
| 1217 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 0.33 mg | 14% |
| 1218 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 0.33 mg | 14% |
| 1219 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1220 | Waterchestnuts, Chinese, raw | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1221 | Turnip greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1222 | Snacks, tortilla chips, nacho | Snacks | 0.33 mg | 14% |
| 1223 | Pokeberry shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1224 | Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1225 | Candies, bars, Whatchamacallit | Sweets | 0.33 mg | 14% |
| 1226 | Refried beans, canned, vegetarian | Legumes and Legume Products | 0.33 mg | 14% |
| 1227 | Cake, shortcake, biscuit-type, homemade | Baked Products | 0.33 mg | 14% |
| 1228 | Beans, snap (Italian, green or yellow), frozen, microwaved | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1229 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 0.33 mg | 14% |
| 1230 | Beets, raw | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1231 | Candies, M&M's, plain chocolate candies | Sweets | 0.33 mg | 14% |
| 1232 | Bagel, cinnamon-raisin, toasted | Baked Products | 0.33 mg | 14% |
| 1233 | Beans, black turtle, mature seeds, boiled, salted | Legumes and Legume Products | 0.33 mg | 14% |
| 1234 | Beans, black turtle, mature seeds, boiled | Legumes and Legume Products | 0.33 mg | 14% |
| 1235 | Pear, dried halves, sulphured, uncooked | Fruits and fruit juices | 0.33 mg | 14% |
| 1236 | Beets, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1237 | Tortilla, ready-to-bake / fry, corn | Baked Products | 0.33 mg | 14% |
| 1238 | Soup, black bean, ready-to-serve | Soups, Sauces and Gravies | 0.33 mg | 14% |
| 1239 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1240 | Durian, raw or frozen | Fruits and fruit juices | 0.33 mg | 14% |
| 1241 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1242 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1243 | Cookie, shortbread, plain, homemade | Baked Products | 0.32 mg | 14% |
| 1244 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 0.32 mg | 14% |
| 1245 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.32 mg | 14% |
| 1246 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 0.32 mg | 14% |
| 1247 | Pasta, spaghetti, unenriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1248 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1249 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1250 | Cookie, fudge, cake-type | Baked Products | 0.32 mg | 14% |
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