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 1401–1450 of 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1402 | Lotus root, raw | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1403 | Yeast extract spread | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1404 | Grains, rice and vermicelli mix, beef flavour, prepared with margarine | Cereals, Grains and Pasta | 0.26 mg | 11% |
| 1405 | Potato pancake, homemade | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1406 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1407 | Snacks, potato chips, dried potatoes, plain | Snacks | 0.26 mg | 11% |
| 1408 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1409 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1410 | Sweet potato, boiled without skin, with salt | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1411 | Drumstick (horseradish-tree), pods, raw | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1412 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 0.26 mg | 11% |
| 1413 | Sweet potato, raw | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1414 | Artichoke, canned | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1415 | Currant, european black, raw | Fruits and fruit juices | 0.26 mg | 11% |
| 1416 | Broccoli, frozen, spears, unprepared | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1417 | Cardoon, raw | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1418 | Artichoke (Globe, French), raw | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1419 | Peas and onions, canned, solids and liquid | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1420 | Juice drink, citrus fruit, frozen concentrate | Beverages | 0.26 mg | 11% |
| 1421 | Beans, baked, homemade | Legumes and Legume Products | 0.26 mg | 11% |
| 1422 | Malabar spinach, cooked | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1423 | Sauce, hoisin, ready-to-serve | Soups, Sauces and Gravies | 0.25 mg | 11% |
| 1424 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 0.25 mg | 11% |
| 1425 | Bread, potato | Baked Products | 0.25 mg | 11% |
| 1426 | Pasta, Japanese noodles, somen, cooked | Cereals, Grains and Pasta | 0.25 mg | 11% |
| 1427 | Soup, lentil, homemade | Soups, Sauces and Gravies | 0.25 mg | 11% |
| 1428 | Cereal, ready to eat, Corn Pops, Kellogg's | Breakfast cereals | 0.25 mg | 11% |
| 1429 | Boysenberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.25 mg | 11% |
| 1430 | Strawberry, frozen, sweetened, sliced | Fruits and fruit juices | 0.25 mg | 11% |
| 1431 | Lettuce, looseleaf | Vegetables and Vegetable Products | 0.25 mg | 11% |
| 1432 | Potato, boiled, flesh and skin | Vegetables and Vegetable Products | 0.25 mg | 11% |
| 1433 | Vinegar, cider | Spices and Herbs | 0.25 mg | 11% |
| 1434 | Strawberry, frozen, sweetened, whole | Fruits and fruit juices | 0.25 mg | 11% |
| 1435 | Longan, dried | Fruits and fruit juices | 0.25 mg | 11% |
| 1436 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 0.25 mg | 11% |
| 1437 | Potato, hashed-brown, homemade | Vegetables and Vegetable Products | 0.25 mg | 11% |
| 1438 | Cauliflower, green, raw | Vegetables and Vegetable Products | 0.25 mg | 11% |
| 1439 | Leeks (bulb and lower-leaf portion), boiled, drained | Vegetables and Vegetable Products | 0.25 mg | 11% |
| 1440 | Fast foods, side dish, potato, french-fried in vegetable oil | Fast Foods | 0.25 mg | 11% |
| 1441 | Sauce, sweet and sour, homemade | Soups, Sauces and Gravies | 0.25 mg | 11% |
| 1442 | Soup, pea, green, canned, condensed, water added | Soups, Sauces and Gravies | 0.24 mg | 11% |
| 1443 | French toast, frozen, ready to heat | Baked Products | 0.24 mg | 11% |
| 1444 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1445 | Squash, summer, zucchini, frozen, unprepared | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1446 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1447 | Watercress, raw | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1448 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1449 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1450 | Artichoke (Globe, French), frozen, unprepared | Vegetables and Vegetable Products | 0.24 mg | 11% |
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