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 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Salad dressing, ranch dressing, fat free | Fats and Oils | 0.11 mg | 5% |
| 2002 | Candied fruit | Sweets | 0.11 mg | 5% |
| 2003 | Beverage, bean | Legumes and Legume Products | 0.11 mg | 5% |
| 2004 | Salad dressing, french, commercial, low calorie | Fats and Oils | 0.11 mg | 5% |
| 2005 | Lemonade with artificial sweetener, powder | Beverages | 0.11 mg | 5% |
| 2006 | Grains, tapioca, pearl, dry | Cereals, Grains and Pasta | 0.11 mg | 5% |
| 2007 | Fast foods, dessert, sundae, strawberry | Fast Foods | 0.11 mg | 5% |
| 2008 | Bamboo shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2009 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2010 | Pepper, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2011 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2012 | Cherry, sweet, frozen, sweetened | Fruits and fruit juices | 0.11 mg | 5% |
| 2013 | Squash, winter, spaghetti, baked or boiled, drained | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2014 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 0.11 mg | 5% |
| 2015 | Guava sauce, cooked | Fruits and fruit juices | 0.11 mg | 5% |
| 2016 | Salad dressing, coleslaw | Fats and Oils | 0.11 mg | 5% |
| 2017 | Shepherd's pie with corn | Mixed Dishes | 0.11 mg | 5% |
| 2018 | Sauce, pepper, TABASCO, ready-to-serve | Soups, Sauces and Gravies | 0.11 mg | 5% |
| 2019 | Sauce, tartar, ready-to-serve | Soups, Sauces and Gravies | 0.11 mg | 5% |
| 2020 | Carbonated drinks, cola with aspartame | Beverages | 0.11 mg | 5% |
| 2021 | Cereal, hot, corn grits (yellow), dry | Breakfast cereals | 0.11 mg | 5% |
| 2022 | Celery, boiled, drained | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2023 | Celery, boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2024 | Tomato, red, ripe, boiled | Vegetables and Vegetable Products | 0.10 mg | 5% |
| 2025 | Tomato, red, ripe, boiled, with salt | Vegetables and Vegetable Products | 0.10 mg | 5% |
| 2026 | Alcohol, table wine, rosé (11.5% alcohol by volume) | Beverages | 0.10 mg | 5% |
| 2027 | Cake mix, german chocolate, pudding-type mix, dry, unprepared | Baked Products | 0.10 mg | 5% |
| 2028 | Salad, garden, with Italian dressing, homemade | Mixed Dishes | 0.10 mg | 5% |
| 2029 | Prune, dehydrated (low moisture), cooked | Fruits and fruit juices | 0.10 mg | 5% |
| 2030 | Celery, raw | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2031 | Babyfood, cereal, rice, with yogourt, with fruit, prepared with water | Babyfoods | 0.10 mg | 4% |
| 2032 | Onion, canned, solids and liquid | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2033 | Fast foods, side dish, coleslaw | Fast Foods | 0.10 mg | 4% |
| 2034 | Mangosteen, canned, syrup pack | Fruits and fruit juices | 0.10 mg | 4% |
| 2035 | Onion, yellow, sauteed | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2036 | Jew's ear (cloud or wood ear, pepeao), raw | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2037 | Potato salad, homemade | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2038 | Soup, tomato noodle, ready-to-serve | Soups, Sauces and Gravies | 0.10 mg | 4% |
| 2039 | Salt, table | Spices and Herbs | 0.10 mg | 4% |
| 2040 | Soup, mushroom barley, canned, condensed | Soups, Sauces and Gravies | 0.10 mg | 4% |
| 2041 | Cereal, ready to eat, Corn Flakes, Kellogg's | Breakfast cereals | 0.10 mg | 4% |
| 2042 | Belgium endive (chicory, witloof), raw | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2043 | Tomato, green, raw | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2044 | Turnip, frozen, boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2045 | Beans, mung, long rice (chinese noodles), dehydrated | Legumes and Legume Products | 0.10 mg | 4% |
| 2046 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 0.10 mg | 4% |
| 2047 | Candies, bars, Kit Kat wafer bar | Sweets | 0.10 mg | 4% |
| 2048 | Sweets, syrups, corn, dark | Sweets | 0.10 mg | 4% |
| 2049 | Sweets, syrups, malt | Sweets | 0.10 mg | 4% |
| 2050 | Fast foods, hot dog with chili | Fast Foods | 0.10 mg | 4% |
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