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 1451–1500 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1451 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 0.84 mg | 37% | CNF |
| 1452 | Cassava (manioc), flour | Vegetables and Vegetable Products | 0.84 mg | 37% | CNF |
| 1453 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 0.84 mg | 36% | USDA_SR |
| 1454 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 0.84 mg | 36% | CNF |
| 1455 | Cereal, hot, oats, instant: regular, prepared | Breakfast cereals | 0.83 mg | 36% | CNF |
| 1456 | Nuts, cashew nuts, dry roasted, without salt added | Nut and Seed Products | 0.83 mg | 36% | USDA_SR |
| 1457 | Nuts, cashew nuts, dry roasted, with salt added | Nut and Seed Products | 0.83 mg | 36% | USDA_SR |
| 1458 | Nuts, cashew nuts, dry roasted, salted | Nuts and Seeds | 0.83 mg | 36% | CNF |
| 1459 | Nuts, cashew nuts, dry roasted | Nuts and Seeds | 0.83 mg | 36% | CNF |
| 1460 | Soybeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.82 mg | 36% | USDA_SR |
| 1461 | Soybeans, mature cooked, boiled, without salt | Legumes and Legume Products | 0.82 mg | 36% | USDA_SR |
| 1462 | Bread, rye | Baked Products | 0.82 mg | 36% | USDA_SR |
| 1463 | Cookies, oatmeal sandwich, with creme filling | Baked Products | 0.82 mg | 36% | USDA_SR |
| 1464 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 0.82 mg | 36% | CNF |
| 1465 | Soybeans, dry, boiled | Legumes and Legume Products | 0.82 mg | 36% | CNF |
| 1466 | English muffin, multigrain (also granola), toasted | Baked Products | 0.82 mg | 36% | CNF |
| 1467 | Cereals, WHEATENA, cooked with water | Breakfast Cereals | 0.82 mg | 36% | USDA_SR |
| 1468 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 0.82 mg | 36% | USDA_SR |
| 1469 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 0.82 mg | 36% | CNF |
| 1470 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 0.82 mg | 36% | USDA_FF |
| 1471 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 0.82 mg | 36% | USDA_SR |
| 1472 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 0.82 mg | 36% | USDA_SR |
| 1473 | Wheat flour, white (industrial), 10% protein, bleached, unenriched | Cereal Grains and Pasta | 0.82 mg | 36% | USDA_SR |
| 1474 | Wheat flour, white (industrial), 10% protein, bleached, enriched | Cereal Grains and Pasta | 0.82 mg | 36% | USDA_SR |
| 1475 | Wheat flour, white (industrial), 10% protein, unbleached, enriched | Cereal Grains and Pasta | 0.82 mg | 36% | USDA_SR |
| 1476 | Pineapple, raw, extra sweet variety | Fruits and Fruit Juices | 0.82 mg | 36% | USDA_SR |
| 1477 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.82 mg | 36% | CNF |
| 1478 | Pineapple, raw, extra sweet variety | Fruits and fruit juices | 0.82 mg | 36% | CNF |
| 1479 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 0.82 mg | 36% | CNF |
| 1480 | Cereals, WHEATENA, cooked with water, with salt | Breakfast Cereals | 0.82 mg | 36% | USDA_SR |
| 1481 | Beet greens, raw | Vegetables and Vegetable Products | 0.82 mg | 36% | USDA_FF |
| 1482 | Nuts, coconut cream, canned, sweetened | Nut and Seed Products | 0.81 mg | 35% | USDA_SR |
| 1483 | Nuts, cashew butter, plain, without salt added | Nut and Seed Products | 0.81 mg | 35% | USDA_SR |
| 1484 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 0.81 mg | 35% | CNF |
| 1485 | Nuts, cashew butter, plain | Nuts and Seeds | 0.81 mg | 35% | CNF |
| 1486 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.81 mg | 35% | USDA_SR |
| 1487 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.81 mg | 35% | USDA_SR |
| 1488 | Beans, lima, baby, frozen, boiled, drained | Vegetables and Vegetable Products | 0.81 mg | 35% | CNF |
| 1489 | Beans, lima, baby, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.81 mg | 35% | CNF |
| 1490 | Nuts, coconut milk, frozen (liquid expressed from grated meat and water) | Nut and Seed Products | 0.81 mg | 35% | USDA_SR |
| 1491 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 0.81 mg | 35% | CNF |
| 1492 | Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener | Beverages | 0.81 mg | 35% | USDA_SR |
| 1493 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 0.81 mg | 35% | CNF |
| 1494 | Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated | Beverages | 0.81 mg | 35% | CNF |
| 1495 | Bread, protein, (includes gluten), toasted | Baked Products | 0.80 mg | 35% | USDA_SR |
| 1496 | Bread, protein (includes gluten), toasted | Baked Products | 0.80 mg | 35% | CNF |
| 1497 | Cookies, oatmeal, with raisins | Baked Products | 0.80 mg | 35% | USDA_SR |
| 1498 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water | Legumes and Legume Products | 0.80 mg | 35% | USDA_SR |
| 1499 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch | Baked Products | 0.80 mg | 35% | USDA_SR |
| 1500 | Udi's, Gluten Free, Classic French Dinner Rolls | Baked Products | 0.80 mg | 35% | USDA_SR |
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