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 2,966 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 0.17 mg | 8% |
| 1902 | Sauce, steak, tomato based | Soups, Sauces, and Gravies | 0.17 mg | 8% |
| 1903 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 0.17 mg | 8% |
| 1904 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 0.17 mg | 8% |
| 1905 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 0.17 mg | 8% |
| 1906 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 0.17 mg | 8% |
| 1907 | Arrowroot, raw | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 1908 | Tamales (Navajo) | American Indian/Alaska Native Foods | 0.17 mg | 8% |
| 1909 | Rudi's, Gluten-Free Bakery, Original Sandwich Bread | Baked Products | 0.17 mg | 8% |
| 1910 | Squash, winter, butternut, frozen, cooked, boiled, with salt | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 1911 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 1912 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 1913 | BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.17 mg | 8% |
| 1914 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 1915 | Squash, winter, butternut, frozen, cooked, boiled, without salt | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 1916 | Squash, winter, butternut, cooked, baked, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1917 | Squash, winter, butternut, cooked, baked, without salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1918 | Candies, NESTLE, 100 GRAND Bar | Sweets | 0.17 mg | 7% |
| 1919 | Squash, summer, crookneck and straightneck, raw | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1920 | Nance, canned, syrup, drained | Fruits and Fruit Juices | 0.17 mg | 7% |
| 1921 | Corn dogs, frozen, prepared | Meals, Entrees, and Side Dishes | 0.17 mg | 7% |
| 1922 | McDONALD'S, Hotcakes (with 2 pats margarine & syrup) | Fast Foods | 0.17 mg | 7% |
| 1923 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1924 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1925 | Potatoes, microwaved, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1926 | Potatoes, microwaved, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1927 | Peaches, dehydrated (low-moisture), sulfured, stewed | Fruits and Fruit Juices | 0.17 mg | 7% |
| 1928 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1929 | Squash, winter, hubbard, baked, without salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1930 | Apples, frozen, unsweetened, unheated (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.17 mg | 7% |
| 1931 | Tomato products, canned, puree, with salt added | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1932 | Tomato products, canned, puree, without salt added | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1933 | Chayote, fruit, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1934 | Chayote, fruit, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1935 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 0.17 mg | 7% |
| 1936 | Peas, edible-podded, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1937 | Taro, tahitian, cooked, without salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1938 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1939 | Peas, edible-podded, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1940 | Restaurant, family style, hash browns | Restaurant Foods | 0.17 mg | 7% |
| 1941 | DENNY'S, hash browns | Restaurant Foods | 0.17 mg | 7% |
| 1942 | Cake, sponge, prepared from recipe | Baked Products | 0.17 mg | 7% |
| 1943 | Corn, sweet, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1944 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1945 | Toppings, strawberry | Sweets | 0.17 mg | 7% |
| 1946 | Corn, sweet, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1947 | Carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1948 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1949 | Potatoes, scalloped, home-prepared with margarine | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1950 | Peas and onions, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
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