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 1251–1300 of 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1251 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1252 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1253 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 0.32 mg | 14% |
| 1254 | Arugula, raw | Vegetables and Vegetable Products | 0.32 mg | 14% |
| 1255 | Broadbeans (fava beans), fresh, raw | Vegetables and Vegetable Products | 0.32 mg | 14% |
| 1256 | Beets, boiled, drained, with salt | Vegetables and Vegetable Products | 0.32 mg | 14% |
| 1257 | Beans, kidney, light red, boiled | Legumes and Legume Products | 0.32 mg | 14% |
| 1258 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 0.32 mg | 14% |
| 1259 | Beans, kidney, light red, boiled, salted | Legumes and Legume Products | 0.32 mg | 14% |
| 1260 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.32 mg | 14% |
| 1261 | Pasta, egg noodles, spinach, enriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1262 | Cookie, sugar, homemade, made with margarine | Baked Products | 0.32 mg | 14% |
| 1263 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1264 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 0.32 mg | 14% |
| 1265 | Pie crust, standard-type, dry mix, unprepared | Baked Products | 0.32 mg | 14% |
| 1266 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1267 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1268 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1269 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1270 | Grains, rice and vermicelli mix, chicken flavour, prepared with margarine | Cereals, Grains and Pasta | 0.32 mg | 14% |
| 1271 | Potato flour | Vegetables and Vegetable Products | 0.31 mg | 14% |
| 1272 | Prune, dehydrated (low moisture), uncooked | Fruits and fruit juices | 0.31 mg | 14% |
| 1273 | Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 0.31 mg | 14% |
| 1274 | Leavening agent, yeast, baker's, active, dry | Baked Products | 0.31 mg | 14% |
| 1275 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 0.31 mg | 14% |
| 1276 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 0.31 mg | 13% |
| 1277 | Raisin, golden seedless | Fruits and fruit juices | 0.31 mg | 13% |
| 1278 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 0.31 mg | 13% |
| 1279 | Cookie, sugar, refrigerated dough | Baked Products | 0.31 mg | 13% |
| 1280 | Purslane, boiled, drained | Vegetables and Vegetable Products | 0.31 mg | 13% |
| 1281 | Cookie, sugar, commercial | Baked Products | 0.31 mg | 13% |
| 1282 | Jujube (chinese date), dried | Fruits and fruit juices | 0.30 mg | 13% |
| 1283 | Peach, dried halves, sulphured, uncooked | Fruits and fruit juices | 0.30 mg | 13% |
| 1284 | Cookie, raisin, soft-type | Baked Products | 0.30 mg | 13% |
| 1285 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 0.30 mg | 13% |
| 1286 | Candies, nougat, with almonds | Sweets | 0.30 mg | 13% |
| 1287 | Purslane, raw | Vegetables and Vegetable Products | 0.30 mg | 13% |
| 1288 | Dock (sorrel), boiled, drained | Vegetables and Vegetable Products | 0.30 mg | 13% |
| 1289 | Seeds, breadnuttree seeds, dried | Nuts and Seeds | 0.30 mg | 13% |
| 1290 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 0.30 mg | 13% |
| 1291 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 0.30 mg | 13% |
| 1292 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 0.30 mg | 13% |
| 1293 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 0.30 mg | 13% |
| 1294 | Soup, minestrone, canned, condensed | Soups, Sauces and Gravies | 0.30 mg | 13% |
| 1295 | Soup, scotch broth, canned, condensed | Soups, Sauces and Gravies | 0.30 mg | 13% |
| 1296 | Soup, tomato rice, canned, condensed | Soups, Sauces and Gravies | 0.30 mg | 13% |
| 1297 | Soup, cauliflower, dehydrated | Soups, Sauces and Gravies | 0.30 mg | 13% |
| 1298 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 0.30 mg | 13% |
| 1299 | Gravy, mushroom, canned | Soups, Sauces and Gravies | 0.30 mg | 13% |
| 1300 | Pie, blueberry, homemade, 2 crust | Baked Products | 0.30 mg | 13% |
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