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 2251–2300 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2251 | Snacks, potato chips, plain, unsalted | Snacks | 0.44 mg | 19% | USDA_SR |
| 2252 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted | Snacks | 0.44 mg | 19% | USDA_SR |
| 2253 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted | Snacks | 0.44 mg | 19% | USDA_SR |
| 2254 | Snacks, potato chips, reduced fat | Snacks | 0.44 mg | 19% | USDA_SR |
| 2255 | Blueberries, canned, light syrup, drained | Fruits and Fruit Juices | 0.44 mg | 19% | USDA_SR |
| 2256 | Grains, rice, white, steamed, Chinese restaurant | Cereals, Grains and Pasta | 0.44 mg | 19% | CNF |
| 2257 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.44 mg | 19% | CNF |
| 2258 | Beans, navy, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.44 mg | 19% | CNF |
| 2259 | Crackers, rusk toast | Baked Products | 0.44 mg | 19% | USDA_SR |
| 2260 | Bread, gluten-free, white, made with tapioca starch and brown rice flour | Baked Products | 0.44 mg | 19% | USDA_SR |
| 2261 | Udi's, Gluten Free, Soft & Delicious White Sandwich Bread | Baked Products | 0.44 mg | 19% | USDA_SR |
| 2262 | Cracker, rusk toast | Baked Products | 0.44 mg | 19% | CNF |
| 2263 | Pie, coconut creme, commercially prepared | Baked Products | 0.44 mg | 19% | USDA_SR |
| 2264 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.44 mg | 19% | USDA_SR |
| 2265 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.44 mg | 19% | CNF |
| 2266 | Snacks, tortilla chips, nacho-flavor, reduced fat | Snacks | 0.44 mg | 19% | USDA_SR |
| 2267 | Snacks, tortilla chips, nacho, light | Snacks | 0.44 mg | 19% | CNF |
| 2268 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 0.43 mg | 19% | USDA_FF |
| 2269 | Taco shells, baked, without added salt | Baked Products | 0.43 mg | 19% | USDA_SR |
| 2270 | Taco shell, baked, unsalted | Baked Products | 0.43 mg | 19% | CNF |
| 2271 | Lentils, pink, boiled | Legumes and Legume Products | 0.43 mg | 19% | CNF |
| 2272 | Muffins, wheat bran, toaster-type with raisins, toasted | Baked Products | 0.43 mg | 19% | USDA_SR |
| 2273 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 0.43 mg | 19% | CNF |
| 2274 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 0.43 mg | 19% | CNF |
| 2275 | Pie crust, standard-type, prepared from recipe, baked | Baked Products | 0.43 mg | 19% | USDA_SR |
| 2276 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.43 mg | 19% | USDA_SR |
| 2277 | Sorghum flour, refined, unenriched | Cereal Grains and Pasta | 0.43 mg | 19% | USDA_SR |
| 2278 | Snacks, potato chips, plain, salted | Snacks | 0.43 mg | 19% | USDA_SR |
| 2279 | Beans, kidney, all types, boiled | Legumes and Legume Products | 0.43 mg | 19% | CNF |
| 2280 | Snacks, potato chips, plain, salted | Snacks | 0.43 mg | 19% | CNF |
| 2281 | Pie crust, standard type, homemade, baked | Baked Products | 0.43 mg | 19% | CNF |
| 2282 | Chicory greens, raw | Vegetables and Vegetable Products | 0.43 mg | 19% | USDA_SR |
| 2283 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 0.43 mg | 19% | CNF |
| 2284 | Vegetables, mixed, canned, solids and liquids | Vegetables and Vegetable Products | 0.43 mg | 19% | USDA_SR |
| 2285 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 0.43 mg | 19% | CNF |
| 2286 | Coriander (cilantro) leaves, raw | Vegetables and Vegetable Products | 0.43 mg | 19% | USDA_SR |
| 2287 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 0.43 mg | 19% | CNF |
| 2288 | Spinach, mature | Vegetables and Vegetable Products | 0.43 mg | 19% | USDA_FF |
| 2289 | Spinach, mature | Vegetables and Vegetable Products | 0.43 mg | 19% | USDA_FF |
| 2290 | Bread, italian, toasted | Baked Products | 0.42 mg | 18% | CNF |
| 2291 | Cookies, chocolate chip, commercially prepared, soft-type | Baked Products | 0.42 mg | 18% | USDA_SR |
| 2292 | Snacks, potato sticks | Snacks | 0.42 mg | 18% | USDA_SR |
| 2293 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 0.42 mg | 18% | USDA_SR |
| 2294 | Snacks, potato sticks | Snacks | 0.42 mg | 18% | CNF |
| 2295 | Cookie, chocolate chip, soft type, commercial | Baked Products | 0.42 mg | 18% | CNF |
| 2296 | Cookie, animal crackers (arrowroot, social tea) | Baked Products | 0.42 mg | 18% | CNF |
| 2297 | Blueberries, raw | Fruits and Fruit Juices | 0.42 mg | 18% | USDA_FF |
| 2298 | Blueberries, raw | Fruits and Fruit Juices | 0.42 mg | 18% | USDA_FF |
| 2299 | Mustard, prepared, yellow | Spices and Herbs | 0.42 mg | 18% | USDA_SR |
| 2300 | KFC, biscuit | Fast Foods | 0.42 mg | 18% | USDA_SR |
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