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 2001–2050 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Sweet potato, canned, syrup pack, solids and liquid | Vegetables and Vegetable Products | 0.51 mg | 22% | CNF |
| 2002 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 0.51 mg | 22% | USDA_SR |
| 2003 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 0.51 mg | 22% | CNF |
| 2004 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 0.51 mg | 22% | USDA_SR |
| 2005 | Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 0.51 mg | 22% | USDA_SR |
| 2006 | Udi's, Gluten Free, Soft & Hearty Whole Grain Bread | Baked Products | 0.51 mg | 22% | USDA_SR |
| 2007 | English muffin, plain (also sourdough) | Baked Products | 0.51 mg | 22% | CNF |
| 2008 | Beans, adzuki, mature seeds, canned, sweetened | Legumes and Legume Products | 0.50 mg | 22% | USDA_SR |
| 2009 | Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 0.50 mg | 22% | USDA_SR |
| 2010 | Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E | Fruits and Fruit Juices | 0.50 mg | 22% | USDA_SR |
| 2011 | Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.50 mg | 22% | USDA_SR |
| 2012 | Beans, adzuki, canned, sweetened | Legumes and Legume Products | 0.50 mg | 22% | CNF |
| 2013 | Pineapple juice, canned, added vitamin C | Fruits and fruit juices | 0.50 mg | 22% | CNF |
| 2014 | Soybeans, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.50 mg | 22% | USDA_SR |
| 2015 | Soybeans, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.50 mg | 22% | USDA_SR |
| 2016 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 0.50 mg | 22% | USDA_SR |
| 2017 | Lentils, sprouted, cooked, stir-fried, without salt | Vegetables and Vegetable Products | 0.50 mg | 22% | USDA_SR |
| 2018 | Soybeans, green (edamame), boiled, drained | Vegetables and Vegetable Products | 0.50 mg | 22% | CNF |
| 2019 | Lentils, sprouted, stir-fried, no fat added | Vegetables and Vegetable Products | 0.50 mg | 22% | CNF |
| 2020 | Bread, raisin, unenriched | Baked Products | 0.50 mg | 22% | USDA_SR |
| 2021 | Bread, raisin, enriched | Baked Products | 0.50 mg | 22% | USDA_SR |
| 2022 | Pigeon peas (red gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.50 mg | 22% | USDA_SR |
| 2023 | Pigeon peas (red gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.50 mg | 22% | USDA_SR |
| 2024 | Peas, pigeon (red gram), boiled, salted | Legumes and Legume Products | 0.50 mg | 22% | CNF |
| 2025 | Peas, pigeon (red gram), boiled | Legumes and Legume Products | 0.50 mg | 22% | CNF |
| 2026 | Croutons, plain | Baked Products | 0.50 mg | 22% | USDA_SR |
| 2027 | Sauce, peanut, made from coconut, water, sugar, peanuts | Soups, Sauces, and Gravies | 0.50 mg | 22% | USDA_SR |
| 2028 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 0.50 mg | 22% | USDA_SR |
| 2029 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 0.50 mg | 22% | USDA_SR |
| 2030 | Sauce, peanut (made from coconut, water, sugar, peanuts) | Soups, Sauces and Gravies | 0.50 mg | 22% | CNF |
| 2031 | Soybeans, green (edamame), boiled, drained, with salt | Vegetables and Vegetable Products | 0.50 mg | 22% | CNF |
| 2032 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 0.50 mg | 22% | CNF |
| 2033 | Cloudberry (bakeapple), native | Fruits and fruit juices | 0.50 mg | 22% | CNF |
| 2034 | Croutons, plain | Baked Products | 0.50 mg | 22% | CNF |
| 2035 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 0.50 mg | 22% | CNF |
| 2036 | Soup, oxtail, dehydrated | Soups, Sauces and Gravies | 0.50 mg | 22% | CNF |
| 2037 | Soy sauce made from soy (tamari) | Legumes and Legume Products | 0.50 mg | 22% | USDA_SR |
| 2038 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 0.50 mg | 22% | CNF |
| 2039 | Cornmeal, whole-grain, white | Cereal Grains and Pasta | 0.50 mg | 22% | USDA_SR |
| 2040 | Rice noodles, dry | Cereal Grains and Pasta | 0.50 mg | 22% | USDA_SR |
| 2041 | Cornmeal, whole-grain, yellow | Cereal Grains and Pasta | 0.50 mg | 22% | USDA_SR |
| 2042 | Cornmeal, yellow, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 0.50 mg | 22% | USDA_SR |
| 2043 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 0.50 mg | 22% | CNF |
| 2044 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 0.50 mg | 22% | CNF |
| 2045 | Cookies, chocolate sandwich, with extra creme filling | Baked Products | 0.50 mg | 22% | USDA_SR |
| 2046 | Sweet potato, cooked, baked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.50 mg | 22% | USDA_SR |
| 2047 | Sweet potato, cooked, baked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.50 mg | 22% | USDA_SR |
| 2048 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 0.50 mg | 22% | CNF |
| 2049 | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Nut and Seed Products | 0.50 mg | 22% | USDA_SR |
| 2050 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 0.50 mg | 22% | USDA_SR |
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