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 2301–2350 of 2,966 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Mushrooms, straw, canned, drained solids | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2302 | Prunes, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.10 mg | 4% |
| 2303 | Kiwifruit, green, raw | Fruits and Fruit Juices | 0.10 mg | 4% |
| 2304 | Rutabagas, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2305 | Peppers, sweet, green, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2306 | Potatoes, canned, drained solids | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2307 | Peppers, sweet, green, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2308 | Peppers, jalapeno, raw | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2309 | Peppers, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2310 | Peppers, sweet, red, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2311 | Squash, summer, crookneck and straightneck, canned, drained, solid, without salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2312 | Rutabagas, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2313 | Rhubarb, frozen, uncooked | Fruits and Fruit Juices | 0.10 mg | 4% |
| 2314 | Celeriac, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2315 | Celeriac, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2316 | Cake, yellow, commercially prepared, with vanilla frosting | Baked Products | 0.10 mg | 4% |
| 2317 | Cereals ready-to-eat, RALSTON Corn Flakes | Breakfast Cereals | 0.10 mg | 4% |
| 2318 | Avocados, raw, Florida | Fruits and Fruit Juices | 0.10 mg | 4% |
| 2319 | Pomegranate juice, bottled | Fruits and Fruit Juices | 0.10 mg | 4% |
| 2320 | Pasta, gluten-free, corn and rice flour, cooked | Cereal Grains and Pasta | 0.09 mg | 4% |
| 2321 | Agave, raw (Southwest) | American Indian/Alaska Native Foods | 0.09 mg | 4% |
| 2322 | Syrups, corn, high-fructose | Sweets | 0.09 mg | 4% |
| 2323 | Cherimoya, raw | Fruits and Fruit Juices | 0.09 mg | 4% |
| 2324 | Pimento, canned | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2325 | Gourd, dishcloth (towelgourd), raw | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2326 | Plums, dried (prunes), stewed, with added sugar | Fruits and Fruit Juices | 0.09 mg | 4% |
| 2327 | Potatoes, mashed, ready-to-eat | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2328 | Apples, dried, sulfured, uncooked | Fruits and Fruit Juices | 0.09 mg | 4% |
| 2329 | Babyfood, juice, fruit punch, with calcium | Baby Foods | 0.09 mg | 4% |
| 2330 | Stew, moose (Alaska Native) | American Indian/Alaska Native Foods | 0.09 mg | 4% |
| 2331 | Soup, chunky vegetable, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.09 mg | 4% |
| 2332 | Babyfood, GERBER, 3rd Foods, apple, mango and kiwi | Baby Foods | 0.09 mg | 4% |
| 2333 | Pumpkin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2334 | Peaches, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 0.09 mg | 4% |
| 2335 | Pumpkin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2336 | Balsam-pear (bitter gourd), pods, raw | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2337 | Stew, hominy with mutton (Navajo) | American Indian/Alaska Native Foods | 0.09 mg | 4% |
| 2338 | Apricots, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 0.09 mg | 4% |
| 2339 | Figs, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.09 mg | 4% |
| 2340 | Tomatoes, orange, raw | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2341 | Syrups, table blends, corn, refiner, and sugar | Sweets | 0.09 mg | 4% |
| 2342 | Babyfood, beverage, GERBER, GRADUATES, FRUIT SPLASHERS | Baby Foods | 0.09 mg | 4% |
| 2343 | Soup, chunky vegetable, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.09 mg | 4% |
| 2344 | Stew, mutton, corn, squash (Navajo) | American Indian/Alaska Native Foods | 0.09 mg | 4% |
| 2345 | Snacks, corn-based, extruded, cones, plain | Snacks | 0.09 mg | 4% |
| 2346 | Figs, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.09 mg | 4% |
| 2347 | Mushrooms, canned, drained solids | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2348 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2349 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 2350 | Juice, apple, grape and pear blend, with added ascorbic acid and calcium | Fruits and Fruit Juices | 0.09 mg | 4% |
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