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 1301–1350 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1301 | Spices, garlic powder | Spices and Herbs | 0.98 mg | 43% | USDA_SR |
| 1302 | Spices, garlic powder | Spices and Herbs | 0.98 mg | 43% | CNF |
| 1303 | Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.97 mg | 42% | USDA_SR |
| 1304 | Rice, white, glutinous, unenriched, uncooked | Cereal Grains and Pasta | 0.97 mg | 42% | USDA_SR |
| 1305 | Grains, rice, white, glutinous, dry | Cereals, Grains and Pasta | 0.97 mg | 42% | CNF |
| 1306 | Snacks, trail mix, tropical | Snacks | 0.97 mg | 42% | USDA_SR |
| 1307 | Snacks, trail mix, tropical | Snacks | 0.97 mg | 42% | CNF |
| 1308 | Oat bran, cooked | Cereal Grains and Pasta | 0.96 mg | 42% | USDA_SR |
| 1309 | Grains, oat bran, cooked | Cereals, Grains and Pasta | 0.96 mg | 42% | CNF |
| 1310 | Snacks, popcorn, unpopped kernels | Snacks | 0.96 mg | 42% | CNF |
| 1311 | Rosemary, fresh | Spices and Herbs | 0.96 mg | 42% | USDA_SR |
| 1312 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 0.96 mg | 42% | CNF |
| 1313 | Spices, rosemary, fresh | Spices and Herbs | 0.96 mg | 42% | CNF |
| 1314 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 0.96 mg | 42% | USDA_SR |
| 1315 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 0.96 mg | 42% | CNF |
| 1316 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 0.95 mg | 41% | USDA_SR |
| 1317 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 0.95 mg | 41% | CNF |
| 1318 | Nuts, chestnuts, european, raw, unpeeled | Nut and Seed Products | 0.95 mg | 41% | USDA_SR |
| 1319 | Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 0.95 mg | 41% | USDA_SR |
| 1320 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 0.95 mg | 41% | CNF |
| 1321 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 0.95 mg | 41% | CNF |
| 1322 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 0.95 mg | 41% | USDA_SR |
| 1323 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 0.95 mg | 41% | CNF |
| 1324 | Candies, MOUNDS Candy Bar | Sweets | 0.95 mg | 41% | USDA_SR |
| 1325 | Candies, bars, Mounds | Sweets | 0.95 mg | 41% | CNF |
| 1326 | Cracker, meal | Baked Products | 0.94 mg | 41% | USDA_SR |
| 1327 | Cracker meal | Baked Products | 0.94 mg | 41% | CNF |
| 1328 | Snacks, popcorn, air-popped (Unsalted) | Snacks | 0.94 mg | 41% | USDA_SR |
| 1329 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 0.94 mg | 41% | USDA_SR |
| 1330 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 0.94 mg | 41% | USDA_SR |
| 1331 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 0.94 mg | 41% | CNF |
| 1332 | Snacks, popcorn, air-popped, white popcorn | Snacks | 0.94 mg | 41% | CNF |
| 1333 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 0.94 mg | 41% | CNF |
| 1334 | Bread, oatmeal | Baked Products | 0.94 mg | 41% | USDA_SR |
| 1335 | Fiddlehead ferns, frozen, unprepared | Vegetables and Vegetable Products | 0.94 mg | 41% | USDA_SR |
| 1336 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 0.94 mg | 41% | CNF |
| 1337 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 0.94 mg | 41% | CNF |
| 1338 | Wocas, dried seeds, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 0.94 mg | 41% | USDA_SR |
| 1339 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.94 mg | 41% | USDA_SR |
| 1340 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.94 mg | 41% | USDA_SR |
| 1341 | Spinach, boiled, drained | Vegetables and Vegetable Products | 0.94 mg | 41% | CNF |
| 1342 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 0.93 mg | 41% | USDA_SR |
| 1343 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 0.93 mg | 40% | CNF |
| 1344 | Candies, chocolate covered, dietetic or low calorie | Sweets | 0.93 mg | 40% | CNF |
| 1345 | Pineapple, raw, all varieties | Fruits and Fruit Juices | 0.93 mg | 40% | USDA_SR |
| 1346 | Pineapple, raw | Fruits and fruit juices | 0.93 mg | 40% | CNF |
| 1347 | Corn, white, steamed (Navajo) | American Indian/Alaska Native Foods | 0.93 mg | 40% | USDA_SR |
| 1348 | Pancakes, gluten-free, frozen, ready-to-heat | Baked Products | 0.93 mg | 40% | USDA_SR |
| 1349 | Van's, Gluten Free, Totally Original Pancakes | Baked Products | 0.93 mg | 40% | USDA_SR |
| 1350 | Millet, whole grain | Cereal Grains and Pasta | 0.92 mg | 40% | USDA_FF |
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