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 2,966 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2002 | Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2003 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces, and Gravies | 0.16 mg | 7% |
| 2004 | Butterbur, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2005 | Babyfood, GERBER, Banana with orange medley | Baby Foods | 0.16 mg | 7% |
| 2006 | Butterbur, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2007 | Beverages, tea, instant, lemon, diet | Beverages | 0.15 mg | 7% |
| 2008 | Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2009 | Carrots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2010 | Cauliflower, raw | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2011 | Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2012 | Carrots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2013 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2014 | CARRABBA'S ITALIAN GRILL, lasagne | Restaurant Foods | 0.15 mg | 7% |
| 2015 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2016 | Rowal, raw | Fruits and Fruit Juices | 0.15 mg | 7% |
| 2017 | Asparagus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2018 | Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2019 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2020 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 0.15 mg | 7% |
| 2021 | McDONALD'S, Hash Brown | Fast Foods | 0.15 mg | 7% |
| 2022 | Onions, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2023 | Potatoes, flesh and skin, raw | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2024 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2025 | Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2026 | Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2027 | Pasta, gluten-free, corn, cooked | Cereal Grains and Pasta | 0.15 mg | 7% |
| 2028 | Tomatillos, raw | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2029 | Pie, peach | Baked Products | 0.15 mg | 7% |
| 2030 | Soup, minestrone, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.15 mg | 7% |
| 2031 | Cabbage, savoy, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2032 | Asparagus, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2033 | Asparagus, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2034 | Cabbage, savoy, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2035 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.15 mg | 7% |
| 2036 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.15 mg | 7% |
| 2037 | Soy sauce, reduced sodium, made from hydrolyzed vegetable protein | Legumes and Legume Products | 0.15 mg | 7% |
| 2038 | Sauerkraut, canned, solids and liquids | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2039 | Pears, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 0.15 mg | 7% |
| 2040 | DENNY'S, coleslaw | Restaurant Foods | 0.15 mg | 7% |
| 2041 | Carrots, baby, raw | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2042 | Prune juice, canned | Fruits and Fruit Juices | 0.15 mg | 7% |
| 2043 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.15 mg | 7% |
| 2044 | Guavas, common, raw | Fruits and Fruit Juices | 0.15 mg | 7% |
| 2045 | Soup, tomato rice, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.15 mg | 7% |
| 2046 | Babyfood, peas, dices, toddler | Baby Foods | 0.15 mg | 7% |
| 2047 | Cauliflower, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2048 | Frozen novelties, No Sugar Added, FUDGSICLE pops | Sweets | 0.15 mg | 7% |
| 2049 | Onions, young green, tops only | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2050 | Cauliflower, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 7% |
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