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 2351–2400 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2351 | Cookies, gluten-free, chocolate wafer | Baked Products | 0.41 mg | 18% | USDA_SR |
| 2352 | Fast foods, hush puppies | Fast Foods | 0.41 mg | 18% | USDA_SR |
| 2353 | Beets, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.41 mg | 18% | USDA_SR |
| 2354 | Fast foods, side dish, hush puppies | Fast Foods | 0.41 mg | 18% | CNF |
| 2355 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 0.41 mg | 18% | CNF |
| 2356 | Beets, canned, solids and liquid | Vegetables and Vegetable Products | 0.41 mg | 18% | CNF |
| 2357 | Peas, green, raw | Vegetables and Vegetable Products | 0.41 mg | 18% | USDA_SR |
| 2358 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 0.41 mg | 18% | CNF |
| 2359 | Kale, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 18% | CNF |
| 2360 | Cowpeas, leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 18% | CNF |
| 2361 | Peas, green, raw | Vegetables and Vegetable Products | 0.41 mg | 18% | CNF |
| 2362 | Beans, great northern, mature seeds, canned | Legumes and Legume Products | 0.41 mg | 18% | USDA_SR |
| 2363 | Beans, great northern, mature seeds, canned, low sodium | Legumes and Legume Products | 0.41 mg | 18% | USDA_SR |
| 2364 | Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | Snacks | 0.41 mg | 18% | USDA_SR |
| 2365 | Nopales, cooked, without salt | Vegetables and Vegetable Products | 0.41 mg | 18% | USDA_SR |
| 2366 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.41 mg | 18% | USDA_SR |
| 2367 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.41 mg | 18% | CNF |
| 2368 | Beans, great northern, canned, solids and liquid, no salt added | Legumes and Legume Products | 0.41 mg | 18% | CNF |
| 2369 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 0.41 mg | 18% | CNF |
| 2370 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.41 mg | 18% | CNF |
| 2371 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 0.41 mg | 18% | USDA_SR |
| 2372 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 0.41 mg | 18% | CNF |
| 2373 | Bread, blue corn, somiviki (Hopi) | American Indian/Alaska Native Foods | 0.41 mg | 18% | USDA_SR |
| 2374 | Lettuce, spring mix (mesclun) | Vegetables and Vegetable Products | 0.41 mg | 18% | CNF |
| 2375 | Okara | Legumes and Legume Products | 0.40 mg | 18% | USDA_SR |
| 2376 | Okara | Legumes and Legume Products | 0.40 mg | 18% | CNF |
| 2377 | Cookies, chocolate sandwich, with creme filling, special dietary | Baked Products | 0.40 mg | 18% | USDA_SR |
| 2378 | Buckwheat groats, roasted, cooked | Cereal Grains and Pasta | 0.40 mg | 18% | USDA_SR |
| 2379 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 0.40 mg | 18% | CNF |
| 2380 | Tortillas, ready-to-bake or -fry, corn, without added salt | Baked Products | 0.40 mg | 17% | USDA_SR |
| 2381 | Bread, white, commercial | Baked Products | 0.40 mg | 17% | CNF |
| 2382 | Tortilla, ready-to-bake / fry, corn, unsalted | Baked Products | 0.40 mg | 17% | CNF |
| 2383 | Bread, white, commercial, reduced sodium | Baked Products | 0.40 mg | 17% | CNF |
| 2384 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 0.40 mg | 17% | USDA_SR |
| 2385 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 0.40 mg | 17% | CNF |
| 2386 | Fast foods, burrito, with beans | Fast Foods | 0.40 mg | 17% | USDA_SR |
| 2387 | Gravy, unspecified type, dry | Soups, Sauces, and Gravies | 0.40 mg | 17% | USDA_SR |
| 2388 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 0.40 mg | 17% | USDA_SR |
| 2389 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 0.40 mg | 17% | USDA_SR |
| 2390 | Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.40 mg | 17% | USDA_SR |
| 2391 | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.40 mg | 17% | USDA_SR |
| 2392 | ON THE BORDER, refried beans | Restaurant Foods | 0.40 mg | 17% | USDA_SR |
| 2393 | Candies, sweet chocolate coated fondant | Sweets | 0.40 mg | 17% | USDA_SR |
| 2394 | Black crowberry (curlewberry), native | Fruits and fruit juices | 0.40 mg | 17% | CNF |
| 2395 | Fast foods, mexican, burrito with beans | Fast Foods | 0.40 mg | 17% | CNF |
| 2396 | Candies, fondant, sweet chocolate coated | Sweets | 0.40 mg | 17% | CNF |
| 2397 | Turnip greens and turnips, frozen, boiled, drained | Vegetables and Vegetable Products | 0.40 mg | 17% | CNF |
| 2398 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 17% | CNF |
| 2399 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 17% | CNF |
| 2400 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 17% | CNF |
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