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
Selling a product with manganese? Generate a print-ready nutrition label from your recipe.
Showing 1701–1750 of 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 0.17 mg | 8% |
| 1702 | Arrowroot, raw | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 1703 | Tamale (Navajo) | Mixed Dishes | 0.17 mg | 8% |
| 1704 | Squash, summer, zucchini, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 1705 | Squash, winter, butternut, frozen, boiled | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 1706 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 1707 | Squash, summer, zucchini, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 1708 | Squash, summer, crookneck, raw | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1709 | Squash, winter, butternut, baked | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1710 | Candies, bars, 100 Grand | Sweets | 0.17 mg | 7% |
| 1711 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1712 | Coffee, instant, with sugar, French flavour, powder | Beverages | 0.17 mg | 7% |
| 1713 | Peach, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 0.17 mg | 7% |
| 1714 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1715 | Potato, flesh, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1716 | Squash, winter, hubbard, baked | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1717 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 0.17 mg | 7% |
| 1718 | Potato, flesh, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1719 | Squash, winter, butternut, baked, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1720 | Squash, winter, butternut, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1721 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1722 | Apple, frozen, sliced, unsweetened, unheated | Fruits and fruit juices | 0.17 mg | 7% |
| 1723 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1724 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1725 | Bread stuffing, dry mix, prepared | Baked Products | 0.17 mg | 7% |
| 1726 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1727 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1728 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 0.17 mg | 7% |
| 1729 | Poutine | Mixed Dishes | 0.17 mg | 7% |
| 1730 | Corn, sweet, yellow, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1731 | Carrot, frozen, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1732 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1733 | Cake, sponge, homemade | Baked Products | 0.17 mg | 7% |
| 1734 | Sweets, topping, strawberry | Sweets | 0.17 mg | 7% |
| 1735 | Fast foods, mexican, taco salad | Fast Foods | 0.17 mg | 7% |
| 1736 | Peas and onions, frozen, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1737 | Potato, scalloped, homemade, with butter | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1738 | Apple, canned, sweetened, sliced, heated | Fruits and fruit juices | 0.17 mg | 7% |
| 1739 | Dessert, frozen, fruit and juice bar | Sweets | 0.17 mg | 7% |
| 1740 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 1741 | Beans, snap (Italian, green or yellow), canned, drained solids | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 1742 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 1743 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 0.16 mg | 7% |
| 1744 | Beans, snap (Italian, green or yellow), canned, drained solids, unsalted | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 1745 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 1746 | Potato, au gratin, homemade, with butter | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 1747 | Waterchestnuts, Chinese, canned, solids and liquid | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 1748 | Potato, flesh, baked | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 1749 | Potato, mashed, flakes without milk, dry | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 1750 | Soup, minestrone, dehydrated, water added | Soups, Sauces and Gravies | 0.16 mg | 7% |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.