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 2,966 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1851 | Plantains, green, fried | Fruits and Fruit Juices | 0.19 mg | 8% |
| 1852 | Squash, winter, all varieties, cooked, baked, without salt | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1853 | Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1854 | TACO BELL, Nachos | Fast Foods | 0.19 mg | 8% |
| 1855 | Squash, winter, all varieties, cooked, baked, with salt | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1856 | Peppers, hot chili, red, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1857 | Peppers, serrano, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1858 | Currants, red and white, raw | Fruits and Fruit Juices | 0.19 mg | 8% |
| 1859 | WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single | Fast Foods | 0.19 mg | 8% |
| 1860 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1861 | Yautia (tannier), raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 1862 | Pie, apple, prepared from recipe | Baked Products | 0.18 mg | 8% |
| 1863 | Syrups, table blends, pancake, with 2% maple, with added potassium | Sweets | 0.18 mg | 8% |
| 1864 | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 1865 | Potatoes, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 1866 | Potatoes, hash brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 1867 | Syrups, table blends, pancake, with 2% maple | Sweets | 0.18 mg | 8% |
| 1868 | Beverages, tea, green, brewed, regular | Beverages | 0.18 mg | 8% |
| 1869 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 1870 | Snacks, fruit leather, rolls | Sweets | 0.18 mg | 8% |
| 1871 | Snacks, fruit leather, pieces | Sweets | 0.18 mg | 8% |
| 1872 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 1873 | Pasta, homemade, made with egg, cooked | Cereal Grains and Pasta | 0.18 mg | 8% |
| 1874 | Pie, apple, commercially prepared, enriched flour | Baked Products | 0.18 mg | 8% |
| 1875 | Pie, apple, commercially prepared, unenriched flour | Baked Products | 0.18 mg | 8% |
| 1876 | Sauce, hot chile, sriracha, CHA! BY TEXAS PETE | Soups, Sauces, and Gravies | 0.18 mg | 8% |
| 1877 | Beans, kidney, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 1878 | Abiyuch, raw | Fruits and Fruit Juices | 0.18 mg | 8% |
| 1879 | CRACKER BARREL, steak fries | Restaurant Foods | 0.18 mg | 8% |
| 1880 | Potatoes, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 1881 | Pie crust, refrigerated, regular, unbaked | Baked Products | 0.18 mg | 8% |
| 1882 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes | Breakfast Cereals | 0.18 mg | 8% |
| 1883 | Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.18 mg | 8% |
| 1884 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 1885 | Fruit juice smoothie, NAKED JUICE, strawberry banana | Fruits and Fruit Juices | 0.18 mg | 8% |
| 1886 | Fruit juice smoothie, ODWALLA, strawberry banana | Fruits and Fruit Juices | 0.18 mg | 8% |
| 1887 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 1888 | Lettuce, butterhead (includes boston and bibb types), raw | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 1889 | DENNY'S, french fries | Restaurant Foods | 0.18 mg | 8% |
| 1890 | Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled | Baked Products | 0.18 mg | 8% |
| 1891 | Sauce, barbecue, KC MASTERPIECE, original | Soups, Sauces, and Gravies | 0.18 mg | 8% |
| 1892 | Seeds, breadnut tree seeds, raw | Nut and Seed Products | 0.18 mg | 8% |
| 1893 | Gooseberries, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.18 mg | 8% |
| 1894 | Squash, summer, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 1895 | Pie, blueberry, commercially prepared | Baked Products | 0.18 mg | 8% |
| 1896 | BURGER KING, Hash Brown Rounds | Fast Foods | 0.18 mg | 8% |
| 1897 | Schar, Gluten-Free, Wheat-Free, Classic White Bread | Baked Products | 0.18 mg | 8% |
| 1898 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 1899 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 1900 | Bread, gluten-free, white, made with potato extract, rice starch, and rice flour | Baked Products | 0.17 mg | 8% |
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