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 1351–1400 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1351 | Cereal, hot, oats, large flakes, prepared, Quaker | Breakfast cereals | 0.92 mg | 40% | CNF |
| 1352 | Cereal, hot, oats, quick, prepared, Quaker | Breakfast cereals | 0.92 mg | 40% | CNF |
| 1353 | Cereal, hot, oats, one minute, prepared, Quaker | Breakfast cereals | 0.92 mg | 40% | CNF |
| 1354 | Kale, raw | Vegetables and Vegetable Products | 0.92 mg | 40% | USDA_FF |
| 1355 | Beans, cranberry (roman), mature seeds, raw | Legumes and Legume Products | 0.92 mg | 40% | USDA_SR |
| 1356 | Kale, raw | Vegetables and Vegetable Products | 0.92 mg | 40% | USDA_SR |
| 1357 | Beans, cranberry (roman), raw | Legumes and Legume Products | 0.92 mg | 40% | CNF |
| 1358 | Bread, crumbs, dry, grated, plain | Baked Products | 0.92 mg | 40% | USDA_SR |
| 1359 | Bread crumbs, dry, grated, plain | Baked Products | 0.92 mg | 40% | CNF |
| 1360 | Pasta, dry, enriched | Cereal Grains and Pasta | 0.92 mg | 40% | USDA_SR |
| 1361 | Pasta, dry, unenriched | Cereal Grains and Pasta | 0.92 mg | 40% | USDA_SR |
| 1362 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 0.92 mg | 40% | CNF |
| 1363 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 0.92 mg | 40% | CNF |
| 1364 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 0.92 mg | 40% | CNF |
| 1365 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 0.92 mg | 40% | CNF |
| 1366 | Crackers, standard snack-type, with whole wheat | Baked Products | 0.92 mg | 40% | USDA_SR |
| 1367 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 0.92 mg | 40% | USDA_SR |
| 1368 | Cracker, standard snack-type, with whole-wheat | Baked Products | 0.92 mg | 40% | CNF |
| 1369 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 0.92 mg | 40% | CNF |
| 1370 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 0.91 mg | 40% | USDA_SR |
| 1371 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 0.91 mg | 40% | USDA_SR |
| 1372 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 0.91 mg | 40% | CNF |
| 1373 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 0.91 mg | 40% | CNF |
| 1374 | Bread, rye, toasted | Baked Products | 0.91 mg | 39% | USDA_SR |
| 1375 | Grains, rice, brown, long-grain, cooked | Cereals, Grains and Pasta | 0.91 mg | 39% | CNF |
| 1376 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 0.90 mg | 39% | USDA_SR |
| 1377 | Snacks, sesame sticks, wheat-based, salted | Snacks | 0.90 mg | 39% | USDA_SR |
| 1378 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 0.90 mg | 39% | CNF |
| 1379 | Snacks, sesame sticks, wheat-based, salted | Snacks | 0.90 mg | 39% | CNF |
| 1380 | Corn, dried, yellow (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.90 mg | 39% | USDA_SR |
| 1381 | Corn, dried, yellow | Vegetables and Vegetable Products | 0.90 mg | 39% | CNF |
| 1382 | Spinach, raw | Vegetables and Vegetable Products | 0.90 mg | 39% | USDA_SR |
| 1383 | Spinach, raw | Vegetables and Vegetable Products | 0.90 mg | 39% | CNF |
| 1384 | Desserts, rennin, tablets, unsweetened | Sweets | 0.90 mg | 39% | USDA_SR |
| 1385 | Dessert, rennin, tablets, unsweetened | Sweets | 0.90 mg | 39% | CNF |
| 1386 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 0.89 mg | 39% | USDA_FF |
| 1387 | Soybean, curd cheese | Legumes and Legume Products | 0.89 mg | 39% | USDA_SR |
| 1388 | Soybean, curd cheese | Legumes and Legume Products | 0.89 mg | 39% | CNF |
| 1389 | Candies, chocolate covered, low sugar or low calorie | Sweets | 0.89 mg | 39% | USDA_SR |
| 1390 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 0.89 mg | 39% | USDA_SR |
| 1391 | Van's, Gluten Free, Totally Original Waffles | Baked Products | 0.89 mg | 39% | USDA_SR |
| 1392 | Amaranth leaves, raw | Vegetables and Vegetable Products | 0.89 mg | 38% | USDA_SR |
| 1393 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 0.89 mg | 38% | USDA_SR |
| 1394 | Candies, fudge, chocolate with nuts, homemade | Sweets | 0.89 mg | 38% | CNF |
| 1395 | Amaranth leaves, fresh | Vegetables and Vegetable Products | 0.89 mg | 38% | CNF |
| 1396 | Blackberries, raw | Fruits and Fruit Juices | 0.88 mg | 38% | USDA_FF |
| 1397 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 0.88 mg | 38% | USDA_SR |
| 1398 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 0.88 mg | 38% | CNF |
| 1399 | Cowpeas (blackeyes), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.88 mg | 38% | USDA_SR |
| 1400 | Cowpeas (black-eyed peas), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.88 mg | 38% | CNF |
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