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 1951–2000 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1951 | Lambsquarters, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.53 mg | 23% | USDA_SR |
| 1952 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 0.53 mg | 23% | CNF |
| 1953 | Lambsquarters, boiled, drained | Vegetables and Vegetable Products | 0.53 mg | 23% | CNF |
| 1954 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 23% | CNF |
| 1955 | New Zealand spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 23% | CNF |
| 1956 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 23% | CNF |
| 1957 | Beans, great northern, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.52 mg | 23% | USDA_SR |
| 1958 | Beans, great northern, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.52 mg | 23% | USDA_SR |
| 1959 | Beans, great northern, boiled, salted | Legumes and Legume Products | 0.52 mg | 23% | CNF |
| 1960 | Beans, great northern, boiled | Legumes and Legume Products | 0.52 mg | 23% | CNF |
| 1961 | Lima beans, large, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.52 mg | 22% | USDA_SR |
| 1962 | Lima beans, large, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.52 mg | 22% | USDA_SR |
| 1963 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 0.52 mg | 22% | USDA_SR |
| 1964 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 0.52 mg | 22% | USDA_SR |
| 1965 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 0.52 mg | 22% | USDA_SR |
| 1966 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 0.52 mg | 22% | CNF |
| 1967 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 0.52 mg | 22% | CNF |
| 1968 | Beans, white, mature seeds, canned | Legumes and Legume Products | 0.52 mg | 22% | USDA_SR |
| 1969 | Cookies, gluten-free, chocolate sandwich, with creme filling | Baked Products | 0.52 mg | 22% | USDA_SR |
| 1970 | Glutino, Gluten Free Cookies, Chocolate Vanilla Creme | Baked Products | 0.52 mg | 22% | USDA_SR |
| 1971 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 0.52 mg | 22% | CNF |
| 1972 | Arugula, baby, raw | Vegetables and Vegetable Products | 0.51 mg | 22% | USDA_FF |
| 1973 | Croutons, seasoned | Baked Products | 0.51 mg | 22% | USDA_SR |
| 1974 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 0.51 mg | 22% | USDA_SR |
| 1975 | Beet greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.51 mg | 22% | USDA_SR |
| 1976 | Beet greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.51 mg | 22% | USDA_SR |
| 1977 | Indian, bread, naan | Baked Products | 0.51 mg | 22% | CNF |
| 1978 | Croutons, seasoned | Baked Products | 0.51 mg | 22% | CNF |
| 1979 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 0.51 mg | 22% | CNF |
| 1980 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.51 mg | 22% | USDA_FF |
| 1981 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.51 mg | 22% | USDA_FF |
| 1982 | Beans, small white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.51 mg | 22% | USDA_SR |
| 1983 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.51 mg | 22% | USDA_SR |
| 1984 | Beans, small white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.51 mg | 22% | USDA_SR |
| 1985 | Collards, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.51 mg | 22% | USDA_SR |
| 1986 | Fiddlehead ferns, raw | Vegetables and Vegetable Products | 0.51 mg | 22% | USDA_SR |
| 1987 | Collards, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.51 mg | 22% | USDA_SR |
| 1988 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.51 mg | 22% | CNF |
| 1989 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 0.51 mg | 22% | CNF |
| 1990 | Bread, white with raisins, commercial, toasted | Baked Products | 0.51 mg | 22% | CNF |
| 1991 | Beans, small white, boiled, salted | Legumes and Legume Products | 0.51 mg | 22% | CNF |
| 1992 | Beans, small white, boiled | Legumes and Legume Products | 0.51 mg | 22% | CNF |
| 1993 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 0.51 mg | 22% | CNF |
| 1994 | Collards, boiled, drained | Vegetables and Vegetable Products | 0.51 mg | 22% | CNF |
| 1995 | Fig, dried, uncooked | Fruits and fruit juices | 0.51 mg | 22% | CNF |
| 1996 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 0.51 mg | 22% | USDA_SR |
| 1997 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 0.51 mg | 22% | CNF |
| 1998 | Carob flour | Legumes and Legume Products | 0.51 mg | 22% | USDA_SR |
| 1999 | Carob (St. John's bread), flour | Legumes and Legume Products | 0.51 mg | 22% | CNF |
| 2000 | Sweet potato, canned, syrup pack, solids and liquids | Vegetables and Vegetable Products | 0.51 mg | 22% | USDA_SR |
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