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 2051–2100 of 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2051 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2052 | Drink, fruit punch, frozen concentrate, water added | Beverages | 0.10 mg | 4% |
| 2053 | Squash, winter, spaghetti, baked or boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2054 | Turnip, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2055 | Turnip, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2056 | Soup, pea, green or split, dehydrated, water added | Soups, Sauces and Gravies | 0.10 mg | 4% |
| 2057 | Soup, onion, canned, condensed, water added | Soups, Sauces and Gravies | 0.10 mg | 4% |
| 2058 | Kiwi fruit, raw | Fruits and fruit juices | 0.10 mg | 4% |
| 2059 | Peach, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 0.10 mg | 4% |
| 2060 | Prune, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.10 mg | 4% |
| 2061 | Butterbur (fuki), canned | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2062 | Fast foods, side dish, potato, mashed | Fast Foods | 0.10 mg | 4% |
| 2063 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2064 | Rhubarb, frozen, uncooked | Fruits and fruit juices | 0.10 mg | 4% |
| 2065 | Coleslaw (cabbage salad), with dressing, homemade | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2066 | Squash, summer, crookneck, canned, drained solids | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2067 | Pepper, sweet, green, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2068 | Potato, canned, drained solids | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2069 | Rutabaga (swede), boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2070 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2071 | Rutabaga (swede), boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2072 | Celeriac, boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2073 | Avocado, raw, florida | Fruits and fruit juices | 0.10 mg | 4% |
| 2074 | Cake, yellow, commercial, with vanilla (white) icing (frosting) | Baked Products | 0.10 mg | 4% |
| 2075 | Sweets, syrups, corn, high-fructose | Sweets | 0.09 mg | 4% |
| 2076 | Agave, raw | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2077 | Potato, scalloped, dry mix, prepared with water, 2% milk and margarine | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2078 | Fast foods, hot dog, plain | Fast Foods | 0.09 mg | 4% |
| 2079 | Prune, dried, cooked, added sugar | Fruits and fruit juices | 0.09 mg | 4% |
| 2080 | Gourd, dishcloth (towelgourd), raw | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2081 | Pimento, canned | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2082 | Soup, minestrone, ready-to-serve | Soups, Sauces and Gravies | 0.09 mg | 4% |
| 2083 | Apple, dried, sulphured, uncooked | Fruits and fruit juices | 0.09 mg | 4% |
| 2084 | Celeriac, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2085 | Pepper, sweet, green, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2086 | Pepper, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2087 | Pepper, sweet, red, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2088 | Pomegranate juice, ready-to-drink | Fruits and fruit juices | 0.09 mg | 4% |
| 2089 | Babyfood, vegetables, jarred, carrots, all stages | Babyfoods | 0.09 mg | 4% |
| 2090 | Peach, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 0.09 mg | 4% |
| 2091 | Balsam-pear (bitter gourd, bitter melon), pods, raw | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2092 | Pumpkin, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2093 | Apricot, dried, sulphured, cooked, added sugar | Fruits and fruit juices | 0.09 mg | 4% |
| 2094 | Fig, canned, water pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 4% |
| 2095 | Sweets, syrups, table blends, corn, refiner's syrup and sugar | Sweets | 0.09 mg | 4% |
| 2096 | Tomato, orange, raw | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2097 | Snacks, corn-based, extruded, cones, plain | Snacks | 0.09 mg | 4% |
| 2098 | Fig, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 4% |
| 2099 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2100 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 0.09 mg | 4% |
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