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 2401–2450 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2401 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 17% | CNF |
| 2402 | Mayonnaise, made with tofu | Fats and Oils | 0.40 mg | 17% | USDA_SR |
| 2403 | Rolls, dinner, sweet | Baked Products | 0.40 mg | 17% | USDA_SR |
| 2404 | Yam, raw | Vegetables and Vegetable Products | 0.40 mg | 17% | USDA_SR |
| 2405 | DENNY'S, onion rings | Restaurant Foods | 0.40 mg | 17% | USDA_SR |
| 2406 | Yam, raw | Vegetables and Vegetable Products | 0.40 mg | 17% | CNF |
| 2407 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.40 mg | 17% | USDA_SR |
| 2408 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.40 mg | 17% | USDA_SR |
| 2409 | Peas, split, boiled, salted | Legumes and Legume Products | 0.40 mg | 17% | CNF |
| 2410 | Peas, split, boiled | Legumes and Legume Products | 0.40 mg | 17% | CNF |
| 2411 | Flour, cassava | Vegetables and Vegetable Products | 0.40 mg | 17% | USDA_FF |
| 2412 | Broccoli raab, raw | Vegetables and Vegetable Products | 0.40 mg | 17% | USDA_SR |
| 2413 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 0.40 mg | 17% | CNF |
| 2414 | Cookies, chocolate chip, commercially prepared, regular, lower fat | Baked Products | 0.39 mg | 17% | USDA_SR |
| 2415 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 0.39 mg | 17% | USDA_SR |
| 2416 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 0.39 mg | 17% | CNF |
| 2417 | Cookies, shortbread, commercially prepared, plain | Baked Products | 0.39 mg | 17% | USDA_SR |
| 2418 | Cookies, shortbread, reduced fat | Baked Products | 0.39 mg | 17% | USDA_SR |
| 2419 | Waffles, chocolate chip, frozen, ready-to-heat | Baked Products | 0.39 mg | 17% | USDA_SR |
| 2420 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 0.39 mg | 17% | CNF |
| 2421 | Cookie, shortbread, plain, commercial | Baked Products | 0.39 mg | 17% | CNF |
| 2422 | Beverages, tea, instant, unsweetened, prepared with water | Beverages | 0.39 mg | 17% | USDA_SR |
| 2423 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork | Legumes and Legume Products | 0.39 mg | 17% | USDA_SR |
| 2424 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 0.39 mg | 17% | CNF |
| 2425 | Tea, instant, unsweetened, powder, water added | Beverages | 0.39 mg | 17% | CNF |
| 2426 | Bread, reduced-calorie, white | Baked Products | 0.39 mg | 17% | USDA_SR |
| 2427 | Beet greens, raw | Vegetables and Vegetable Products | 0.39 mg | 17% | USDA_SR |
| 2428 | Wasabi, root, raw | Vegetables and Vegetable Products | 0.39 mg | 17% | USDA_SR |
| 2429 | Restaurant, Latino, bunuelos (fried yeast bread) | Restaurant Foods | 0.39 mg | 17% | USDA_SR |
| 2430 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 0.39 mg | 17% | CNF |
| 2431 | Beet greens, raw | Vegetables and Vegetable Products | 0.39 mg | 17% | CNF |
| 2432 | Babyfood, dinner, pasta with vegetables | Baby Foods | 0.39 mg | 17% | USDA_SR |
| 2433 | BURGER KING, french toast sticks | Fast Foods | 0.39 mg | 17% | USDA_SR |
| 2434 | Fast foods, french toast sticks | Fast Foods | 0.39 mg | 17% | USDA_SR |
| 2435 | Restaurant, Mexican, spanish rice | Restaurant Foods | 0.39 mg | 17% | USDA_SR |
| 2436 | Rice, Spanish rice | Mixed Dishes | 0.39 mg | 17% | CNF |
| 2437 | Salad dressing, mayonnaise, made with tofu | Fats and Oils | 0.39 mg | 17% | CNF |
| 2438 | Fast foods, breakfast, french toast sticks | Fast Foods | 0.39 mg | 17% | CNF |
| 2439 | Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 0.39 mg | 17% | USDA_SR |
| 2440 | Cereal, hot, oats, minute, prepared, Robin Hood | Breakfast cereals | 0.39 mg | 17% | CNF |
| 2441 | Fast food, biscuit | Fast Foods | 0.39 mg | 17% | USDA_SR |
| 2442 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 0.39 mg | 17% | USDA_SR |
| 2443 | Fast food, biscuit | Fast Foods | 0.39 mg | 17% | CNF |
| 2444 | Cereal, ready to eat, French Toast Crunch, General Mills | Breakfast cereals | 0.39 mg | 17% | CNF |
| 2445 | Snacks, tortilla chips, plain | Snacks | 0.39 mg | 17% | CNF |
| 2446 | Strawberries, raw | Fruits and Fruit Juices | 0.39 mg | 17% | USDA_SR |
| 2447 | Muffin, chocolate chip, commercial | Baked Products | 0.39 mg | 17% | CNF |
| 2448 | Strawberry, raw | Fruits and fruit juices | 0.39 mg | 17% | CNF |
| 2449 | Borage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.39 mg | 17% | USDA_SR |
| 2450 | Beans, snap, yellow, frozen, all styles, unprepared | Vegetables and Vegetable Products | 0.39 mg | 17% | USDA_SR |
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