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 1601–1650 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1601 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.70 mg | 31% | USDA_SR |
| 1602 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 0.70 mg | 31% | CNF |
| 1603 | Puddings, chocolate flavor, low calorie, instant, dry mix | Sweets | 0.70 mg | 31% | USDA_SR |
| 1604 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 0.70 mg | 31% | CNF |
| 1605 | Rolls, dinner, rye | Baked Products | 0.70 mg | 31% | USDA_SR |
| 1606 | Lima beans, immature seeds, frozen, baby, unprepared | Vegetables and Vegetable Products | 0.70 mg | 31% | USDA_SR |
| 1607 | Soybeans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.70 mg | 31% | USDA_SR |
| 1608 | Roll, dinner, rye | Baked Products | 0.70 mg | 31% | CNF |
| 1609 | Beans, lima, baby, frozen, unprepared | Vegetables and Vegetable Products | 0.70 mg | 31% | CNF |
| 1610 | Soybeans, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 0.70 mg | 31% | CNF |
| 1611 | Babyfood, snack, GERBER GRADUATE FRUIT STRIPS, Real Fruit Bars | Baby Foods | 0.70 mg | 30% | USDA_SR |
| 1612 | Cookies, chocolate sandwich, with creme filling, regular | Baked Products | 0.70 mg | 30% | USDA_SR |
| 1613 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.70 mg | 30% | USDA_SR |
| 1614 | Lima beans, immature seeds, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.70 mg | 30% | USDA_SR |
| 1615 | Sea lion, Steller, liver (Alaska Native) | American Indian/Alaska Native Foods | 0.70 mg | 30% | USDA_SR |
| 1616 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 0.70 mg | 30% | CNF |
| 1617 | Bread, rye, toasted | Baked Products | 0.70 mg | 30% | CNF |
| 1618 | Blackberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.70 mg | 30% | USDA_SR |
| 1619 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.70 mg | 30% | CNF |
| 1620 | Cookies, chocolate wafers | Baked Products | 0.70 mg | 30% | USDA_SR |
| 1621 | Cookie, chocolate wafer | Baked Products | 0.70 mg | 30% | CNF |
| 1622 | Cereals, farina, unenriched, dry | Breakfast Cereals | 0.69 mg | 30% | USDA_SR |
| 1623 | Sandwich spread, meatless | Legumes and Legume Products | 0.69 mg | 30% | USDA_SR |
| 1624 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, prepared, Quaker | Breakfast cereals | 0.69 mg | 30% | CNF |
| 1625 | Falafel, home-prepared | Legumes and Legume Products | 0.69 mg | 30% | USDA_SR |
| 1626 | Falafel, homemade | Legumes and Legume Products | 0.69 mg | 30% | CNF |
| 1627 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 0.69 mg | 30% | CNF |
| 1628 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 0.69 mg | 30% | CNF |
| 1629 | Celtuce, raw | Vegetables and Vegetable Products | 0.69 mg | 30% | USDA_SR |
| 1630 | Succotash, (corn and limas), raw | Vegetables and Vegetable Products | 0.69 mg | 30% | USDA_SR |
| 1631 | Succotash, raw | Vegetables and Vegetable Products | 0.69 mg | 30% | CNF |
| 1632 | Celtuce, raw | Vegetables and Vegetable Products | 0.69 mg | 30% | CNF |
| 1633 | Cake, gingerbread, prepared from recipe | Baked Products | 0.68 mg | 30% | USDA_SR |
| 1634 | Grains, wheat flour, white, cake flour | Cereals, Grains and Pasta | 0.68 mg | 30% | CNF |
| 1635 | Cake, gingerbread, homemade | Baked Products | 0.68 mg | 30% | CNF |
| 1636 | Wheat flour, white, all-purpose, unenriched | Cereal Grains and Pasta | 0.68 mg | 30% | USDA_SR |
| 1637 | Wheat flour, white, all-purpose, enriched, calcium-fortified | Cereal Grains and Pasta | 0.68 mg | 30% | USDA_SR |
| 1638 | Wheat flour, white, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 0.68 mg | 30% | USDA_SR |
| 1639 | Wheat flour, white, all-purpose, enriched, bleached | Cereal Grains and Pasta | 0.68 mg | 30% | USDA_SR |
| 1640 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 0.68 mg | 30% | CNF |
| 1641 | Bread, roll, Mexican, bollilo | Baked Products | 0.68 mg | 30% | USDA_SR |
| 1642 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt | Breakfast Cereals | 0.68 mg | 30% | USDA_SR |
| 1643 | Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | Cereal Grains and Pasta | 0.68 mg | 30% | USDA_SR |
| 1644 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 0.68 mg | 30% | USDA_SR |
| 1645 | Wheat flour, white (industrial), 11.5% protein, bleached, enriched | Cereal Grains and Pasta | 0.68 mg | 30% | USDA_SR |
| 1646 | Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt | Breakfast Cereals | 0.68 mg | 29% | USDA_SR |
| 1647 | Cereal, ready to eat, Nesquik, General Mills | Breakfast cereals | 0.68 mg | 29% | CNF |
| 1648 | Lupins, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.68 mg | 29% | USDA_SR |
| 1649 | Lupins, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.68 mg | 29% | USDA_SR |
| 1650 | Raspberries, puree, with seeds | Fruits and Fruit Juices | 0.68 mg | 29% | USDA_SR |
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