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 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 0.30 mg | 13% |
| 1302 | Dessert, pudding, rice, dry mix, unprepared | Sweets | 0.30 mg | 13% |
| 1303 | Cereal, ready to eat, Puffins: cinnamon, Barbara's Bakery | Breakfast cereals | 0.30 mg | 13% |
| 1304 | Dock (sorrel), boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 13% |
| 1305 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 0.30 mg | 13% |
| 1306 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 0.30 mg | 13% |
| 1307 | Purslane, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 13% |
| 1308 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 0.30 mg | 13% |
| 1309 | Prune, dried, uncooked | Fruits and fruit juices | 0.30 mg | 13% |
| 1310 | Raisin, seedless (sultana) | Fruits and fruit juices | 0.30 mg | 13% |
| 1311 | Onion rings, breaded, par-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.30 mg | 13% |
| 1312 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 0.30 mg | 13% |
| 1313 | Beans, legumes, mung (green gram), boiled | Legumes and Legume Products | 0.30 mg | 13% |
| 1314 | Beans, legumes, mung (green gram), boiled, salted | Legumes and Legume Products | 0.30 mg | 13% |
| 1315 | Date, medjool | Fruits and fruit juices | 0.30 mg | 13% |
| 1316 | Succotash, frozen, unprepared | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1317 | Mustard greens, frozen, boiled, drained | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1318 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1319 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1320 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1321 | Mozzarella sticks, fried | Mixed Dishes | 0.29 mg | 13% |
| 1322 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1323 | Shallot, raw | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1324 | Potato, flesh and skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1325 | Beans, kidney, dark red, canned, solids and liquid | Legumes and Legume Products | 0.29 mg | 13% |
| 1326 | Beans, kidney, red, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.29 mg | 13% |
| 1327 | Strawberry, frozen, unsweetened | Fruits and fruit juices | 0.29 mg | 13% |
| 1328 | Grape leaves, canned | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1329 | Mustard greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1330 | Okra (gumbo), boiled, drained, with salt | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1331 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1332 | Potato, flesh and skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1333 | Refried beans, canned | Legumes and Legume Products | 0.29 mg | 13% |
| 1334 | Cookie, sugar, refrigerated dough, baked | Baked Products | 0.29 mg | 13% |
| 1335 | Refried beans, canned, reduced sodium | Legumes and Legume Products | 0.29 mg | 13% |
| 1336 | Beans, snap (Italian, green or yellow), frozen, boiled, drained | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1337 | Beans, snap (Italian, green or yellow), frozen, boiled, with salt | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1338 | Broadbeans (fava beans), canned, solids and liquid | Legumes and Legume Products | 0.29 mg | 13% |
| 1339 | Beets, canned, drained solids | Vegetables and Vegetable Products | 0.29 mg | 12% |
| 1340 | Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine | Cereals, Grains and Pasta | 0.29 mg | 12% |
| 1341 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 0.29 mg | 12% |
| 1342 | Arrowhead, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1343 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1344 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1345 | Cookie, marshmallow (includes pies), chocolate-coated | Baked Products | 0.28 mg | 12% |
| 1346 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 0.28 mg | 12% |
| 1347 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 0.28 mg | 12% |
| 1348 | Plant-based beverage, rice, enriched | Beverages | 0.28 mg | 12% |
| 1349 | Muffin, carrot, commercial | Baked Products | 0.28 mg | 12% |
| 1350 | Peas, edible-podded (snow peas), frozen, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 12% |
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