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 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1601 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 0.20 mg | 9% |
| 1602 | Beans, yardlong, (asparagus bean or cowpea), boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1603 | Soup, onion, canned, condensed | Soups, Sauces and Gravies | 0.20 mg | 9% |
| 1604 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 0.20 mg | 9% |
| 1605 | Gravy, au jus, canned | Soups, Sauces and Gravies | 0.20 mg | 9% |
| 1606 | Strawberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.20 mg | 9% |
| 1607 | Seaweed, kelp (kombu, tangle), raw | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1608 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 0.20 mg | 9% |
| 1609 | Drink, grape, vitamin C added, canned | Beverages | 0.20 mg | 9% |
| 1610 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 0.20 mg | 9% |
| 1611 | Pancake, plain, homemade | Baked Products | 0.20 mg | 9% |
| 1612 | Pie, cherry, homemade, 2 crust | Baked Products | 0.20 mg | 9% |
| 1613 | Leavening agent, yeast, baker's, compressed | Baked Products | 0.20 mg | 9% |
| 1614 | Brussels sprouts, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1615 | Peas and carrots, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1616 | Yardlong beans (asparagus bean or cowpea), boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1617 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1618 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1619 | Pie, pumpkin, homemade | Baked Products | 0.20 mg | 9% |
| 1620 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1621 | Cake, white, homemade, without icing (frosting) | Baked Products | 0.20 mg | 9% |
| 1622 | Babyfood, vegetables, peas and carrots, all stages | Babyfoods | 0.20 mg | 9% |
| 1623 | Rhubarb, raw | Fruits and fruit juices | 0.20 mg | 9% |
| 1624 | Squash, summer, zucchini, baby, raw | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1625 | Pie, tourtiere, commercial | Baked Products | 0.20 mg | 9% |
| 1626 | Broccoli, boiled, drained | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1627 | Broccoli, boiled, drained, with salt | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1628 | Energy drink, tea flavoured | Beverages | 0.19 mg | 8% |
| 1629 | Tomato, red, ripe, stewed (scalloped with breadcrumbs) | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1630 | Pasta, made without egg, homemade, cooked | Cereals, Grains and Pasta | 0.19 mg | 8% |
| 1631 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil and animal fat | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1632 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1633 | Chokecherry, raw, pitted | Fruits and fruit juices | 0.19 mg | 8% |
| 1634 | Fennel, bulb, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1635 | Cake, yellow, regular, dry mix, unprepared | Baked Products | 0.19 mg | 8% |
| 1636 | Cabbage, Chinese (pe-tsai), raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1637 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 0.19 mg | 8% |
| 1638 | Cookie, fortune | Baked Products | 0.19 mg | 8% |
| 1639 | Strudel, apple | Baked Products | 0.19 mg | 8% |
| 1640 | Cabbage, napa, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1641 | Lasagna, vegetable, frozen, baked | Mixed Dishes | 0.19 mg | 8% |
| 1642 | Beans, kidney, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1643 | Chayote, fruit, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1644 | Potato, white, flesh and skin, baked | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1645 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1646 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1647 | Tomato products, canned, sauce with mushrooms | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1648 | Tomato products, canned, sauce with herbs and cheese | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1649 | Plantain, green, fried | Fruits and fruit juices | 0.19 mg | 8% |
| 1650 | Squash, winter, all varieties, baked | Vegetables and Vegetable Products | 0.19 mg | 8% |
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