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 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Alcohol, table wine, red (11.5% alcohol by volume) | Beverages | 0.13 mg | 6% |
| 1902 | Sweets, jellies | Sweets | 0.13 mg | 6% |
| 1903 | Prune, dried, cooked, no added sugar | Fruits and fruit juices | 0.13 mg | 6% |
| 1904 | Rutabaga (swede), raw | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 1905 | Tea, iced, lemon flavour, ready-to-drink | Beverages | 0.13 mg | 6% |
| 1906 | Vinegar, balsamic | Spices and Herbs | 0.13 mg | 6% |
| 1907 | Cereal, ready to eat, Corn Flakes: Frosted, Compliments | Breakfast cereals | 0.13 mg | 6% |
| 1908 | Potato, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 1909 | Taro shoots, cooked | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 1910 | Carrot juice, canned | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 1911 | Dessert, apple crisp, homemade | Sweets | 0.13 mg | 6% |
| 1912 | Cardoon, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 1913 | Cauliflower, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 1914 | Potato, boiled with skin, flesh, with salt | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 1915 | Taro shoots, cooked, with salt | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 1916 | Onion, raw | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 1917 | Fast foods, mexican, taco salad with chili con carne | Fast Foods | 0.13 mg | 6% |
| 1918 | Pasta with sliced franks in tomato sauce, canned | Mixed Dishes | 0.13 mg | 6% |
| 1919 | Apple, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 0.13 mg | 6% |
| 1920 | Fig, raw | Fruits and fruit juices | 0.13 mg | 6% |
| 1921 | Squash, summer, scallop, boiled, drained | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 1922 | Cookie, brownie, commercial | Baked Products | 0.13 mg | 6% |
| 1923 | Pie, lemon meringue, homemade | Baked Products | 0.13 mg | 6% |
| 1924 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 1925 | Corn, sweet, white, frozen, kernels off cob, boiled, drained | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 1926 | Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 1927 | Sauce, barbecue, ready-to-serve | Soups, Sauces and Gravies | 0.13 mg | 5% |
| 1928 | Squash, winter, hubbard, boiled, mashed | Vegetables and Vegetable Products | 0.13 mg | 5% |
| 1929 | Corn, sweet, white, frozen, kernels off cob, unprepared | Vegetables and Vegetable Products | 0.13 mg | 5% |
| 1930 | Horseradish, prepared | Spices and Herbs | 0.13 mg | 5% |
| 1931 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1932 | Lettuce, iceberg | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1933 | Pumpkin, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1934 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1935 | Juice drink, cranberry and apricot, bottled | Beverages | 0.12 mg | 5% |
| 1936 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 0.12 mg | 5% |
| 1937 | Potato, mashed, homemade, prepared with 2% M.F. milk | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1938 | Alcohol, table wine, all (11.5% alcohol by volume) | Beverages | 0.12 mg | 5% |
| 1939 | Tea, instant, sweetened, lemon flavour, powder, water added | Beverages | 0.12 mg | 5% |
| 1940 | Jute, potherb, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1941 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1942 | Beans, pinto, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1943 | Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1944 | Taro shoots, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1945 | Pepper, sweet, green, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1946 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1947 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 0.12 mg | 5% |
| 1948 | Salad dressing, thousand island, commercial, low calorie | Fats and Oils | 0.12 mg | 5% |
| 1949 | Tomato, yellow, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 1950 | Potatoes, canned, drained solids, unsalted | Vegetables and Vegetable Products | 0.12 mg | 5% |
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