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
Selling a product with manganese? Generate a print-ready nutrition label from your recipe.
Showing 1251–1300 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1251 | Beans, kidney, all types, raw | Legumes and Legume Products | 1.02 mg | 44% | CNF |
| 1252 | Rose hips, wild, native | Fruits and fruit juices | 1.02 mg | 44% | CNF |
| 1253 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 1.02 mg | 44% | CNF |
| 1254 | Bread, Boston brown, canned | Baked Products | 1.02 mg | 44% | CNF |
| 1255 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 1.02 mg | 44% | USDA_SR |
| 1256 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 1.02 mg | 44% | CNF |
| 1257 | Snacks, pretzels, hard, plain, salted | Snacks | 1.01 mg | 44% | USDA_SR |
| 1258 | Snacks, pretzels, hard, plain, salted | Snacks | 1.01 mg | 44% | CNF |
| 1259 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 1.01 mg | 44% | CNF |
| 1260 | Edamame, frozen, unprepared | Vegetables and Vegetable Products | 1.01 mg | 44% | USDA_SR |
| 1261 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 1.01 mg | 44% | CNF |
| 1262 | Soy sauce made from soy and wheat (shoyu), low sodium | Legumes and Legume Products | 1.01 mg | 44% | USDA_SR |
| 1263 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 1.01 mg | 44% | CNF |
| 1264 | Bread, reduced-calorie, oat bran, toasted | Baked Products | 1.01 mg | 44% | USDA_SR |
| 1265 | Millet flour | Cereal Grains and Pasta | 1.00 mg | 44% | USDA_SR |
| 1266 | Grains, millet, flour | Cereals, Grains and Pasta | 1.00 mg | 44% | CNF |
| 1267 | Muffins, English, wheat | Baked Products | 1.00 mg | 44% | USDA_SR |
| 1268 | English muffin, wheat | Baked Products | 1.00 mg | 44% | CNF |
| 1269 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 1.00 mg | 43% | USDA_SR |
| 1270 | Beans, kidney, california red, mature seeds, raw | Legumes and Legume Products | 1.00 mg | 43% | USDA_SR |
| 1271 | Wheat flour, white, all-purpose, self-rising, enriched | Cereal Grains and Pasta | 1.00 mg | 43% | USDA_SR |
| 1272 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 1.00 mg | 43% | CNF |
| 1273 | Beans, kidney, light red, raw | Legumes and Legume Products | 1.00 mg | 43% | CNF |
| 1274 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 1.00 mg | 43% | CNF |
| 1275 | Snacks, crisped rice bar, chocolate chip | Snacks | 1.00 mg | 43% | USDA_SR |
| 1276 | Snacks, crisped rice bar, chocolate chip | Snacks | 1.00 mg | 43% | CNF |
| 1277 | Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit | Snacks | 1.00 mg | 43% | USDA_SR |
| 1278 | Flour, rice, glutinous | Cereal Grains and Pasta | 0.99 mg | 43% | USDA_FF |
| 1279 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 0.99 mg | 43% | USDA_SR |
| 1280 | Seaweed, laver, raw | Vegetables and Vegetable Products | 0.99 mg | 43% | USDA_SR |
| 1281 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 0.99 mg | 43% | CNF |
| 1282 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 0.99 mg | 43% | CNF |
| 1283 | Muffin bar, all flavours | Baked Products | 0.99 mg | 43% | CNF |
| 1284 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 0.99 mg | 43% | CNF |
| 1285 | Cookie, oatmeal, homemade, with raisins | Baked Products | 0.99 mg | 43% | CNF |
| 1286 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.99 mg | 43% | USDA_SR |
| 1287 | Macaroni, vegetable, enriched, cooked | Cereal Grains and Pasta | 0.99 mg | 43% | USDA_SR |
| 1288 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 0.99 mg | 43% | CNF |
| 1289 | Rice, white, long-grain, precooked or instant, enriched, dry | Cereal Grains and Pasta | 0.98 mg | 43% | USDA_SR |
| 1290 | Snacks, popcorn, cakes | Snacks | 0.98 mg | 43% | USDA_SR |
| 1291 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 0.98 mg | 43% | CNF |
| 1292 | Snacks, popcorn, cakes | Snacks | 0.98 mg | 43% | CNF |
| 1293 | Bread, crumbs, dry, grated, seasoned | Baked Products | 0.98 mg | 43% | USDA_SR |
| 1294 | Bread crumbs, dry, grated, seasoned | Baked Products | 0.98 mg | 43% | CNF |
| 1295 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 0.98 mg | 43% | USDA_FF |
| 1296 | Potatoes, microwaved, cooked, in skin, skin with salt | Vegetables and Vegetable Products | 0.98 mg | 43% | USDA_SR |
| 1297 | Potatoes, microwaved, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 0.98 mg | 43% | USDA_SR |
| 1298 | Potato, skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 0.98 mg | 43% | CNF |
| 1299 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.98 mg | 43% | CNF |
| 1300 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 0.98 mg | 43% | CNF |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.