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 1851–1900 of 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1851 | Gooseberry raw | Fruits and fruit juices | 0.14 mg | 6% |
| 1852 | Bok choy, pak-choi, boiled drained | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1853 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.14 mg | 6% |
| 1854 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1855 | Carrot, raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1856 | Apple, raw, without skin, sliced, cooked, microwaved | Fruits and fruit juices | 0.14 mg | 6% |
| 1857 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 0.14 mg | 6% |
| 1858 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra heavy syrup, solids and liquid | Fruits and fruit juices | 0.14 mg | 6% |
| 1859 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1860 | Kohlrabi, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1861 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 0.14 mg | 6% |
| 1862 | Nuts, coconut water (liquid from coconut) | Nuts and Seeds | 0.14 mg | 6% |
| 1863 | Cake mix, angel food, dry, unprepared | Baked Products | 0.14 mg | 6% |
| 1864 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1865 | Agave, cooked | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1866 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1867 | Vegetable oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 0.14 mg | 6% |
| 1868 | Asparagus, frozen, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1869 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1870 | Potato, boiled without skin, flesh | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1871 | Juice, cocktail, cranberry, vitamin C added, frozen concentrate | Beverages | 0.14 mg | 6% |
| 1872 | Beans, adzuki, yokan (bean jelly) | Legumes and Legume Products | 0.14 mg | 6% |
| 1873 | Pie, cherry, commercial, 2 crust | Baked Products | 0.14 mg | 6% |
| 1874 | Candies, bars / chips, carob | Sweets | 0.14 mg | 6% |
| 1875 | Grains, corn bran, crude | Cereals, Grains and Pasta | 0.14 mg | 6% |
| 1876 | Asparagus, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1877 | Kohlrabi, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1878 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1879 | Potato, boiled without skin, flesh, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1880 | Squash, winter, acorn, boiled, mashed, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1881 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1882 | Kohlrabi, raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1883 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 0.14 mg | 6% |
| 1884 | Pepper, hot chili, red or green, canned, solids and liquid | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1885 | Radicchio, raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1886 | Potato, boiled with skin, flesh | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1887 | Onion, Welsh, raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 1888 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 0.14 mg | 6% |
| 1889 | Cake, pound, commercial, fat free | Baked Products | 0.14 mg | 6% |
| 1890 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 0.14 mg | 6% |
| 1891 | Salad, caesar, homemade | Mixed Dishes | 0.14 mg | 6% |
| 1892 | Kumquat, raw | Fruits and fruit juices | 0.14 mg | 6% |
| 1893 | Fast foods, mexican, tostada with guacamole | Fast Foods | 0.14 mg | 6% |
| 1894 | Soup, Italian wedding, ready-to-serve | Soups, Sauces and Gravies | 0.14 mg | 6% |
| 1895 | Turnip, raw | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 1896 | Chili with beans, canned | Legumes and Legume Products | 0.13 mg | 6% |
| 1897 | Cardoon, boiled, drained | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 1898 | Cauliflower, boiled, drained | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 1899 | Tomato, red, ripe, canned with green chilies | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 1900 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 0.13 mg | 6% |
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