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 2101–2150 of 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Cake, angel food, commercial | Baked Products | 0.09 mg | 4% |
| 2102 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2103 | Fig, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 4% |
| 2104 | Jujube (chinese date), raw | Fruits and fruit juices | 0.08 mg | 4% |
| 2105 | Feijoa, raw | Fruits and fruit juices | 0.08 mg | 4% |
| 2106 | Tomato ketchup (catsup) | Vegetables and Vegetable Products | 0.08 mg | 4% |
| 2107 | Tomato ketchup (catsup), low sodium | Vegetables and Vegetable Products | 0.08 mg | 4% |
| 2108 | Drink, fruit punch, vitamin C added, ready-to-drink | Beverages | 0.08 mg | 4% |
| 2109 | Grains, couscous, cooked | Cereals, Grains and Pasta | 0.08 mg | 4% |
| 2110 | Babyfood, cereal, wheat, dry | Babyfoods | 0.08 mg | 4% |
| 2111 | Apricot, dried, sulphured, cooked without added sugar | Fruits and fruit juices | 0.08 mg | 4% |
| 2112 | Cherimoya, raw | Fruits and fruit juices | 0.08 mg | 4% |
| 2113 | Fig, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 4% |
| 2114 | Plant-based beverage, almond, enriched, sweetened, chocolate flavoured | Beverages | 0.08 mg | 4% |
| 2115 | Corn, sweet, canned, brine pack, solids and liquid | Vegetables and Vegetable Products | 0.08 mg | 4% |
| 2116 | Corn, sweet, canned, brine pack, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.08 mg | 4% |
| 2117 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 0.08 mg | 3% |
| 2118 | Fast foods, dessert, sundae, hot fudge | Fast Foods | 0.08 mg | 3% |
| 2119 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 0.08 mg | 3% |
| 2120 | Pumpkin, boiled, drained, with salt | Vegetables and Vegetable Products | 0.08 mg | 3% |
| 2121 | Chinese dish, soup, hot and sour, restaurant prepared | Soups, Sauces and Gravies | 0.08 mg | 3% |
| 2122 | Soup, tomato and red pepper, ready-to-serve, low sodium | Soups, Sauces and Gravies | 0.08 mg | 3% |
| 2123 | Corn pudding , homemade | Vegetables and Vegetable Products | 0.08 mg | 3% |
| 2124 | Mushroom, enoki, raw | Vegetables and Vegetable Products | 0.08 mg | 3% |
| 2125 | Cucumber, raw | Vegetables and Vegetable Products | 0.08 mg | 3% |
| 2126 | Hot chocolate, cocoa, without sugar, mix, powder, prepared with water | Beverages | 0.08 mg | 3% |
| 2127 | Soup, minestrone, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.08 mg | 3% |
| 2128 | Vegetable juice cocktail, canned, low sodium | Vegetables and Vegetable Products | 0.08 mg | 3% |
| 2129 | Jackfruit, canned, syrup pack | Fruits and fruit juices | 0.08 mg | 3% |
| 2130 | Capers, canned | Spices and Herbs | 0.08 mg | 3% |
| 2131 | Dessert, pudding, chocolate, ready-to-eat, fat free | Sweets | 0.08 mg | 3% |
| 2132 | Apricot, raw | Fruits and fruit juices | 0.08 mg | 3% |
| 2133 | Dessert, pudding, rice, ready to eat | Sweets | 0.08 mg | 3% |
| 2134 | Salad, taco, with salsa, homemade | Mixed Dishes | 0.08 mg | 3% |
| 2135 | Babyfood, fruit, jarred, apple and other fruit (plum, mango, kiwi, pear, banana, apricot and/or pineapple), all stages | Babyfoods | 0.08 mg | 3% |
| 2136 | Babyfood, dessert, jarred, strawberry | Babyfoods | 0.08 mg | 3% |
| 2137 | Cherry, sour, red, canned, water pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 3% |
| 2138 | Onion, sweet, raw | Vegetables and Vegetable Products | 0.08 mg | 3% |
| 2139 | Salad, Greek, homemade | Mixed Dishes | 0.07 mg | 3% |
| 2140 | Babyfood, fruit, jarred, apricot and other fruit | Babyfoods | 0.07 mg | 3% |
| 2141 | Apple juice, canned or bottled, without added vitamin C | Fruits and fruit juices | 0.07 mg | 3% |
| 2142 | Apple juice, canned or bottled, added vitamin C | Fruits and fruit juices | 0.07 mg | 3% |
| 2143 | Onion, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.07 mg | 3% |
| 2144 | Fast foods, side dish, potato salad | Fast Foods | 0.07 mg | 3% |
| 2145 | Hot chocolate, rich, mix, powder, prepared with water | Beverages | 0.07 mg | 3% |
| 2146 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 0.07 mg | 3% |
| 2147 | Rhubarb, frozen, cooked, added sugar | Fruits and fruit juices | 0.07 mg | 3% |
| 2148 | Cherry, sour, red, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.07 mg | 3% |
| 2149 | Beans, mung, mature seeds, sprouted, bean sprouts, canned, drained | Vegetables and Vegetable Products | 0.07 mg | 3% |
| 2150 | Juice drink, citrus fruit, frozen concentrate, water added | Beverages | 0.07 mg | 3% |
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