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 2,966 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Pumpkin leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1302 | Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato | Fast Foods | 0.35 mg | 15% |
| 1303 | SUBWAY, cold cut sub on white bread with lettuce and tomato | Fast Foods | 0.35 mg | 15% |
| 1304 | Rice, white, long-grain, parboiled, unenriched, cooked | Cereal Grains and Pasta | 0.35 mg | 15% |
| 1305 | Rice, white, long-grain, parboiled, enriched, cooked | Cereal Grains and Pasta | 0.35 mg | 15% |
| 1306 | Cookies, brownies, dry mix, regular | Baked Products | 0.35 mg | 15% |
| 1307 | Babyfood, banana with mixed berries, strained | Baby Foods | 0.35 mg | 15% |
| 1308 | Candies, truffles, prepared-from-recipe | Sweets | 0.35 mg | 15% |
| 1309 | Candies, NESTLE, BABY RUTH Bar | Sweets | 0.35 mg | 15% |
| 1310 | Cake, pineapple upside-down, prepared from recipe | Baked Products | 0.35 mg | 15% |
| 1311 | Candies, MARS SNACKFOOD US, SNICKERS Bar | Sweets | 0.35 mg | 15% |
| 1312 | ON THE BORDER, Mexican rice | Restaurant Foods | 0.35 mg | 15% |
| 1313 | Borage, raw | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1314 | Dock, raw | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1315 | Babyfood, cookies | Baby Foods | 0.35 mg | 15% |
| 1316 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1317 | Rice mix, white and wild, flavored, unprepared | Meals, Entrees, and Side Dishes | 0.35 mg | 15% |
| 1318 | Currants, zante, dried | Fruits and Fruit Juices | 0.34 mg | 15% |
| 1319 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1320 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 0.34 mg | 15% |
| 1321 | Cookies, fig bars | Baked Products | 0.34 mg | 15% |
| 1322 | Rice, white, long-grain, precooked or instant, enriched, prepared | Cereal Grains and Pasta | 0.34 mg | 15% |
| 1323 | Rambutan, canned, syrup pack | Fruits and Fruit Juices | 0.34 mg | 15% |
| 1324 | Raspberries, puree, seedless | Fruits and Fruit Juices | 0.34 mg | 15% |
| 1325 | BURGER KING, Onion Rings | Fast Foods | 0.34 mg | 15% |
| 1326 | Fast foods, onion rings, breaded and fried | Fast Foods | 0.34 mg | 15% |
| 1327 | Dandelion greens, raw | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1328 | Dip, FRITO'S, bean, original flavor | Soups, Sauces, and Gravies | 0.34 mg | 15% |
| 1329 | Dip, bean, original flavor | Soups, Sauces, and Gravies | 0.34 mg | 15% |
| 1330 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1331 | Turnip greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1332 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1333 | Turnip greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1334 | Agave, dried (Southwest) | American Indian/Alaska Native Foods | 0.34 mg | 15% |
| 1335 | Blueberries, raw | Fruits and Fruit Juices | 0.34 mg | 15% |
| 1336 | Nuts, chestnuts, european, raw, peeled | Nut and Seed Products | 0.34 mg | 15% |
| 1337 | Pokeberry shoots, (poke), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1338 | Pokeberry shoots, (poke), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1339 | Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1340 | Beans, snap, yellow, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1341 | Beans, snap, yellow, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1342 | Beans, snap, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1343 | Doughnuts, cake-type, plain, sugared or glazed | Baked Products | 0.33 mg | 15% |
| 1344 | Chard, swiss, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.33 mg | 15% |
| 1345 | Chard, swiss, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 15% |
| 1346 | Doughnuts, cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 0.33 mg | 14% |
| 1347 | Snacks, corn-based, extruded, chips, plain | Snacks | 0.33 mg | 14% |
| 1348 | Refried beans, canned, vegetarian | Legumes and Legume Products | 0.33 mg | 14% |
| 1349 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 0.33 mg | 14% |
| 1350 | Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) | Baked Products | 0.33 mg | 14% |
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