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 1801–1850 of 2,966 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1801 | Yardlong bean, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1802 | Yardlong bean, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1803 | Leavening agents, yeast, baker's, compressed | Baked Products | 0.20 mg | 9% |
| 1804 | Pancakes, plain, prepared from recipe | Baked Products | 0.20 mg | 9% |
| 1805 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 0.20 mg | 9% |
| 1806 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 0.20 mg | 9% |
| 1807 | Beverages, grape juice drink, canned | Beverages | 0.20 mg | 9% |
| 1808 | Soup, tomato bisque, canned, condensed | Soups, Sauces, and Gravies | 0.20 mg | 9% |
| 1809 | Pie, cherry, prepared from recipe | Baked Products | 0.20 mg | 9% |
| 1810 | Soup, onion, canned, condensed | Soups, Sauces, and Gravies | 0.20 mg | 9% |
| 1811 | Gravy, au jus, canned | Soups, Sauces, and Gravies | 0.20 mg | 9% |
| 1812 | Beans, snap, yellow, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1813 | Beans, snap, yellow, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1814 | Seaweed, kelp, raw | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1815 | Strawberries, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.20 mg | 9% |
| 1816 | McDONALD'S, QUARTER POUNDER | Fast Foods | 0.20 mg | 9% |
| 1817 | Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1818 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1819 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1820 | Pie, pumpkin, prepared from recipe | Baked Products | 0.20 mg | 9% |
| 1821 | Cake, white, prepared from recipe without frosting | Baked Products | 0.20 mg | 9% |
| 1822 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1823 | Cereals, farina, enriched, cooked with water, with salt | Breakfast Cereals | 0.20 mg | 9% |
| 1824 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1825 | Rhubarb, raw | Fruits and Fruit Juices | 0.20 mg | 9% |
| 1826 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1827 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1828 | Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana | Fruits and Fruit Juices | 0.19 mg | 8% |
| 1829 | Tomatoes, red, ripe, cooked, stewed | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1830 | Pasta, homemade, made without egg, cooked | Cereal Grains and Pasta | 0.19 mg | 8% |
| 1831 | Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style | Baked Products | 0.19 mg | 8% |
| 1832 | Chokecherries, raw, pitted (Shoshone Bannock) | American Indian/Alaska Native Foods | 0.19 mg | 8% |
| 1833 | Cake, yellow, unenriched, dry mix | Baked Products | 0.19 mg | 8% |
| 1834 | Cake, yellow, enriched, dry mix | Baked Products | 0.19 mg | 8% |
| 1835 | Lasagna, Vegetable, frozen, baked | Meals, Entrees, and Side Dishes | 0.19 mg | 8% |
| 1836 | Sauce, sofrito, prepared from recipe | Soups, Sauces, and Gravies | 0.19 mg | 8% |
| 1837 | Fennel, bulb, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1838 | Strudel, apple | Baked Products | 0.19 mg | 8% |
| 1839 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 0.19 mg | 8% |
| 1840 | Cookies, fortune | Baked Products | 0.19 mg | 8% |
| 1841 | Cake, yellow, prepared from recipe without frosting | Baked Products | 0.19 mg | 8% |
| 1842 | Cabbage, chinese (pe-tsai), raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1843 | Potatoes, white, flesh and skin, baked | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1844 | Chayote, fruit, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1845 | Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1846 | Soup, vegetarian vegetable, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.19 mg | 8% |
| 1847 | Tomato products, canned, sauce, with herbs and cheese | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1848 | Tomato products, canned, sauce, with mushrooms | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1849 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1850 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
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