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 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1451 | Cabbage, red, raw | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1452 | Cauliflower, green, boiled | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1453 | Cauliflower, green, boiled, with salt | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1454 | Squash, winter, acorn, baked | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1455 | Drumstick (horseradish-tree), pods, boiled, drained | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 1456 | Beets, harvard, canned, solids and liquid | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 1457 | Squash, summer, zucchini in tomato juice, canned | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 1458 | Coffee cake, fruit | Baked Products | 0.24 mg | 10% |
| 1459 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 0.24 mg | 10% |
| 1460 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 0.24 mg | 10% |
| 1461 | Drumstick (horseradish-tree), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 1462 | Leeks (bulb and lower-leaf portion), boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 1463 | Grape juice, canned or bottled, without added vitamin C | Fruits and fruit juices | 0.24 mg | 10% |
| 1464 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 1465 | Artichoke, marinated | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 1466 | Vegetables, broccoli and cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 1467 | Pepper, hot chili, red or green, raw | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 1468 | Pancake, blueberry, homemade | Baked Products | 0.24 mg | 10% |
| 1469 | Apricot, dried, sulphured, uncooked | Fruits and fruit juices | 0.23 mg | 10% |
| 1470 | Peas, edible-podded (snow peas), frozen, unprepared | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1471 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1472 | Lychee, dried | Fruits and fruit juices | 0.23 mg | 10% |
| 1473 | Raspberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.23 mg | 10% |
| 1474 | Chicory roots (cichorium intybus), raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1475 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 0.23 mg | 10% |
| 1476 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.23 mg | 10% |
| 1477 | Burdock root, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1478 | Eggplant (aubergine, brinjal), raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1479 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 0.23 mg | 10% |
| 1480 | Vanilla extract | Spices and Herbs | 0.23 mg | 10% |
| 1481 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1482 | Squash, summer, zucchini, frozen, boiled, drained | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1483 | Dandelion greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1484 | Squash, summer, zucchini, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1485 | Grape juice, canned or bottled, unsweetened, with added vitamin C | Fruits and fruit juices | 0.23 mg | 10% |
| 1486 | Mushroom, shiitake, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1487 | Babyfood, fruit, jarred, banana and other fruit | Babyfoods | 0.23 mg | 10% |
| 1488 | Ginger root, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1489 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1490 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1491 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1492 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1493 | Cake, yellow, light, dry mix, unprepared | Baked Products | 0.23 mg | 10% |
| 1494 | Potato, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1495 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1496 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1497 | Pie, pumpkin, commercial | Baked Products | 0.23 mg | 10% |
| 1498 | Potato, O'brien, frozen, prepared | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1499 | Apple juice, frozen concentrate, undiluted, without vitamin C | Fruits and fruit juices | 0.23 mg | 10% |
| 1500 | Apple juice, frozen concentrate, undiluted, added vitamin C | Fruits and fruit juices | 0.23 mg | 10% |
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