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 1701–1750 of 2,966 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Broccoli, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1702 | Mushrooms, shiitake, stir-fried | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1703 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1704 | Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery | Baked Products | 0.22 mg | 10% |
| 1705 | Peas, green, canned, drained solids, rinsed in tap water | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1706 | Muffins, corn, dry mix, prepared | Baked Products | 0.22 mg | 10% |
| 1707 | Beverages, Coconut water, ready-to-drink, unsweetened | Beverages | 0.22 mg | 10% |
| 1708 | Sauce, pizza, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.22 mg | 10% |
| 1709 | Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) | Meals, Entrees, and Side Dishes | 0.22 mg | 10% |
| 1710 | Hush puppies, prepared from recipe | Baked Products | 0.22 mg | 10% |
| 1711 | Cake, fruitcake, commercially prepared | Baked Products | 0.22 mg | 10% |
| 1712 | Figs, dried, stewed | Fruits and Fruit Juices | 0.22 mg | 10% |
| 1713 | Babyfood, cookie, baby, fruit | Baby Foods | 0.22 mg | 10% |
| 1714 | TACO BELL, Soft Taco with steak | Fast Foods | 0.22 mg | 10% |
| 1715 | Beets, pickled, canned, solids and liquids | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1716 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1717 | Tomato products, canned, sauce, with tomato tidbits | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1718 | Nuts, ginkgo nuts, dried | Nut and Seed Products | 0.22 mg | 10% |
| 1719 | Lotus root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1720 | Lotus root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1721 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 0.22 mg | 10% |
| 1722 | Beverages, tea, black, brewed, prepared with tap water, decaffeinated | Beverages | 0.22 mg | 10% |
| 1723 | Beverages, tea, black, brewed, prepared with distilled water | Beverages | 0.22 mg | 10% |
| 1724 | Beverages, tea, black, brewed, prepared with tap water | Beverages | 0.22 mg | 10% |
| 1725 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1726 | Potatoes, baked, flesh and skin, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1727 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1728 | Cowpeas, young pods with seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1729 | Cowpeas, young pods with seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1730 | McDONALD'S, BIG MAC (without Big Mac Sauce) | Fast Foods | 0.22 mg | 9% |
| 1731 | Babyfood, vegetables, peas, strained | Baby Foods | 0.22 mg | 9% |
| 1732 | Winged beans, immature seeds, raw | Vegetables and Vegetable Products | 0.22 mg | 9% |
| 1733 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 0.22 mg | 9% |
| 1734 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 0.22 mg | 9% |
| 1735 | Beans, snap, green, raw | Vegetables and Vegetable Products | 0.22 mg | 9% |
| 1736 | Doughnuts, french crullers, glazed | Baked Products | 0.21 mg | 9% |
| 1737 | Fruit juice smoothie, NAKED JUICE, GREEN MACHINE | Fruits and Fruit Juices | 0.21 mg | 9% |
| 1738 | Pie fillings, blueberry, canned | Sweets | 0.21 mg | 9% |
| 1739 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1740 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1741 | Corn, sweet, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1742 | Corn, sweet, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1743 | Restaurant, Latino, tamale, corn | Restaurant Foods | 0.21 mg | 9% |
| 1744 | Cake, pudding-type, chocolate, dry mix | Baked Products | 0.21 mg | 9% |
| 1745 | Squash, summer, all varieties, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1746 | BURGER KING, french fries | Fast Foods | 0.21 mg | 9% |
| 1747 | Squash, summer, all varieties, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1748 | Peas, green (includes baby and lesuer types), canned, drained solids, unprepared | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1749 | OLIVE GARDEN, spaghetti with pomodoro sauce | Restaurant Foods | 0.21 mg | 9% |
| 1750 | Peas, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.21 mg | 9% |
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