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 1901–1950 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1901 | Corn flour, whole-grain, blue (harina de maiz morado) | Cereal Grains and Pasta | 0.54 mg | 23% | USDA_SR |
| 1902 | Grains, corn flour, blue, whole-grain | Cereals, Grains and Pasta | 0.54 mg | 23% | CNF |
| 1903 | Bread, reduced-calorie, oatmeal | Baked Products | 0.54 mg | 23% | USDA_SR |
| 1904 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.54 mg | 23% | USDA_SR |
| 1905 | Candies, soft fruit and nut squares | Sweets | 0.54 mg | 23% | USDA_SR |
| 1906 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 0.54 mg | 23% | USDA_SR |
| 1907 | Tree fern, cooked, with salt | Vegetables and Vegetable Products | 0.54 mg | 23% | USDA_SR |
| 1908 | Radishes, oriental, dried | Vegetables and Vegetable Products | 0.54 mg | 23% | USDA_SR |
| 1909 | Candies, soft fruit and nut squares | Sweets | 0.54 mg | 23% | CNF |
| 1910 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 0.54 mg | 23% | CNF |
| 1911 | Radish, oriental (daikon), dried | Vegetables and Vegetable Products | 0.54 mg | 23% | CNF |
| 1912 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 0.54 mg | 23% | USDA_SR |
| 1913 | Puddings, chocolate, dry mix, regular | Sweets | 0.54 mg | 23% | USDA_SR |
| 1914 | Dessert, pudding, chocolate, dry mix, regular, unprepared | Sweets | 0.54 mg | 23% | CNF |
| 1915 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 0.54 mg | 23% | USDA_SR |
| 1916 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.54 mg | 23% | USDA_SR |
| 1917 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.54 mg | 23% | USDA_SR |
| 1918 | Balsam-pear (bitter gourd), leafy tips, raw | Vegetables and Vegetable Products | 0.54 mg | 23% | USDA_SR |
| 1919 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained | Vegetables and Vegetable Products | 0.54 mg | 23% | CNF |
| 1920 | Balsam-pear (bitter gourd, bitter melon), leafy tips, raw | Vegetables and Vegetable Products | 0.54 mg | 23% | CNF |
| 1921 | Candies, NESTLE, OH HENRY! Bar | Sweets | 0.54 mg | 23% | USDA_SR |
| 1922 | Candies, bars, Oh Henry! | Sweets | 0.54 mg | 23% | CNF |
| 1923 | Toaster pastries, brown-sugar-cinnamon | Baked Products | 0.53 mg | 23% | USDA_SR |
| 1924 | Toaster pastry, brown sugar and cinnamon | Baked Products | 0.53 mg | 23% | CNF |
| 1925 | Pie crust, deep dish, frozen, baked, made with enriched flour | Baked Products | 0.53 mg | 23% | USDA_SR |
| 1926 | Winged bean tuber, raw | Vegetables and Vegetable Products | 0.53 mg | 23% | USDA_SR |
| 1927 | Winged beans (goa bean) tuber, raw | Vegetables and Vegetable Products | 0.53 mg | 23% | CNF |
| 1928 | CRACKER BARREL, onion rings, thick-cut | Restaurant Foods | 0.53 mg | 23% | USDA_SR |
| 1929 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 0.53 mg | 23% | CNF |
| 1930 | Bread, stuffing, cornbread, dry mix | Baked Products | 0.53 mg | 23% | USDA_SR |
| 1931 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 0.53 mg | 23% | CNF |
| 1932 | Cake, pudding-type, carrot, dry mix | Baked Products | 0.53 mg | 23% | USDA_SR |
| 1933 | Alcoholic beverage, pina colada, prepared-from-recipe | Beverages | 0.53 mg | 23% | USDA_SR |
| 1934 | Cake mix, carrot, pudding-type, dry, unprepared | Baked Products | 0.53 mg | 23% | CNF |
| 1935 | Alcohol, cocktail, pina colada (rum), homemade | Beverages | 0.53 mg | 23% | CNF |
| 1936 | Mothbeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.53 mg | 23% | USDA_SR |
| 1937 | Beans, navy, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.53 mg | 23% | USDA_SR |
| 1938 | Beans, navy, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.53 mg | 23% | USDA_SR |
| 1939 | Mothbeans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.53 mg | 23% | USDA_SR |
| 1940 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 0.53 mg | 23% | USDA_SR |
| 1941 | Beans, navy, boiled, salted | Legumes and Legume Products | 0.53 mg | 23% | CNF |
| 1942 | Beans, navy, boiled | Legumes and Legume Products | 0.53 mg | 23% | CNF |
| 1943 | Moth beans, boiled, salted | Legumes and Legume Products | 0.53 mg | 23% | CNF |
| 1944 | Moth beans, boiled | Legumes and Legume Products | 0.53 mg | 23% | CNF |
| 1945 | New zealand spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.53 mg | 23% | USDA_SR |
| 1946 | New Zealand spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.53 mg | 23% | USDA_SR |
| 1947 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 0.53 mg | 23% | CNF |
| 1948 | Peas, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.53 mg | 23% | USDA_SR |
| 1949 | Peas, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.53 mg | 23% | USDA_SR |
| 1950 | Lambsquarters, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.53 mg | 23% | USDA_SR |
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