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
Selling a product with manganese? Generate a print-ready nutrition label from your recipe.
Showing 2151–2200 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2151 | Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe | Sweets | 0.47 mg | 20% | USDA_SR |
| 2152 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 20% | CNF |
| 2153 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 0.47 mg | 20% | CNF |
| 2154 | Grains, arrowroot flour | Cereals, Grains and Pasta | 0.47 mg | 20% | CNF |
| 2155 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 0.47 mg | 20% | CNF |
| 2156 | Muffin, blueberry, toaster-type, toasted | Baked Products | 0.47 mg | 20% | CNF |
| 2157 | Currant, zante, dried | Fruits and fruit juices | 0.47 mg | 20% | CNF |
| 2158 | Ginger root, pickled, canned, with artificial sweetener | Vegetables and Vegetable Products | 0.47 mg | 20% | USDA_SR |
| 2159 | Cereals, oats, instant, fortified, with raisins and spice, prepared with water | Breakfast Cereals | 0.47 mg | 20% | USDA_SR |
| 2160 | Turnip greens, raw | Vegetables and Vegetable Products | 0.47 mg | 20% | USDA_SR |
| 2161 | Tomatoes, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.47 mg | 20% | USDA_SR |
| 2162 | Candies, fudge, vanilla with nuts | Sweets | 0.47 mg | 20% | USDA_SR |
| 2163 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 0.47 mg | 20% | CNF |
| 2164 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.47 mg | 20% | CNF |
| 2165 | Turnip greens, raw | Vegetables and Vegetable Products | 0.47 mg | 20% | CNF |
| 2166 | Cookies, graham crackers, chocolate-coated | Baked Products | 0.46 mg | 20% | USDA_SR |
| 2167 | Cookie, graham cracker, chocolate-coated | Baked Products | 0.46 mg | 20% | CNF |
| 2168 | Beans, great northern, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.46 mg | 20% | USDA_FF |
| 2169 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 0.46 mg | 20% | USDA_SR |
| 2170 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 0.46 mg | 20% | CNF |
| 2171 | Dessert, pudding, coconut, dry mix, regular, unprepared | Sweets | 0.46 mg | 20% | CNF |
| 2172 | Tortilla, ready-to-bake / fry, flour | Baked Products | 0.46 mg | 20% | CNF |
| 2173 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 0.46 mg | 20% | USDA_SR |
| 2174 | Rolls, hard (includes kaiser) | Baked Products | 0.46 mg | 20% | USDA_SR |
| 2175 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 0.46 mg | 20% | USDA_SR |
| 2176 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 0.46 mg | 20% | USDA_SR |
| 2177 | Bread, pan dulce, sweet yeast bread | Baked Products | 0.46 mg | 20% | USDA_SR |
| 2178 | Grains, corn flour, yellow, whole-grain | Cereals, Grains and Pasta | 0.46 mg | 20% | CNF |
| 2179 | Candies, bars, Nestle Crunch | Sweets | 0.46 mg | 20% | CNF |
| 2180 | Roll (kaiser), hard | Baked Products | 0.46 mg | 20% | CNF |
| 2181 | Soup, consomme, dehydrated | Soups, Sauces and Gravies | 0.46 mg | 20% | CNF |
| 2182 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 0.46 mg | 20% | CNF |
| 2183 | Nopales, raw | Vegetables and Vegetable Products | 0.46 mg | 20% | USDA_SR |
| 2184 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 0.46 mg | 20% | CNF |
| 2185 | TACO BELL, Bean Burrito | Fast Foods | 0.46 mg | 20% | USDA_SR |
| 2186 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.46 mg | 20% | USDA_SR |
| 2187 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.46 mg | 20% | USDA_SR |
| 2188 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 0.46 mg | 20% | USDA_SR |
| 2189 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 0.46 mg | 20% | USDA_SR |
| 2190 | Snacks, corn nuts, plain | Snacks | 0.46 mg | 20% | CNF |
| 2191 | Beans, yellow, boiled, salted | Legumes and Legume Products | 0.46 mg | 20% | CNF |
| 2192 | Beans, yellow, boiled | Legumes and Legume Products | 0.46 mg | 20% | CNF |
| 2193 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 0.46 mg | 20% | CNF |
| 2194 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.45 mg | 20% | USDA_SR |
| 2195 | Bread, reduced-calorie, rye | Baked Products | 0.45 mg | 20% | USDA_SR |
| 2196 | Beans, pinto, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.45 mg | 20% | USDA_SR |
| 2197 | Pie crust, cookie-type, prepared from recipe, graham cracker, chilled | Baked Products | 0.45 mg | 20% | USDA_SR |
| 2198 | Pie crust, cookie-type, graham cracker, homemade, chilled | Baked Products | 0.45 mg | 20% | CNF |
| 2199 | Beans, pinto, boiled, salted | Legumes and Legume Products | 0.45 mg | 20% | CNF |
| 2200 | Beans, pinto, boiled | Legumes and Legume Products | 0.45 mg | 20% | CNF |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.