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 201–250 of 2,966 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Lupins, mature seeds, raw | Legumes and Legume Products | 2.38 mg | 104% |
| 202 | Crackers, rye, wafers, seasoned | Baked Products | 2.37 mg | 103% |
| 203 | Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free | Baked Products | 2.36 mg | 103% |
| 204 | Peanuts, spanish, oil-roasted, without salt | Legumes and Legume Products | 2.35 mg | 102% |
| 205 | Peanuts, spanish, oil-roasted, with salt | Legumes and Legume Products | 2.35 mg | 102% |
| 206 | Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain | Breakfast Cereals | 2.33 mg | 101% |
| 207 | Seeds, lotus seeds, dried | Nut and Seed Products | 2.32 mg | 101% |
| 208 | Nuts, pilinuts, dried | Nut and Seed Products | 2.31 mg | 101% |
| 209 | Spices, anise seed | Spices and Herbs | 2.30 mg | 100% |
| 210 | Syrup, maple, Canadian | Sweets | 2.30 mg | 100% |
| 211 | Blueberries, wild, canned, heavy syrup, drained | Fruits and Fruit Juices | 2.30 mg | 100% |
| 212 | Rolls, dinner, whole-wheat | Baked Products | 2.30 mg | 100% |
| 213 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 2.30 mg | 100% |
| 214 | Crackers, whole-wheat, reduced fat | Baked Products | 2.29 mg | 99% |
| 215 | Soy flour, full-fat, raw | Legumes and Legume Products | 2.27 mg | 99% |
| 216 | Seeds, cottonseed meal, partially defatted (glandless) | Nut and Seed Products | 2.26 mg | 98% |
| 217 | Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry | Breakfast Cereals | 2.25 mg | 98% |
| 218 | Crackers, whole-wheat, low salt | Baked Products | 2.25 mg | 98% |
| 219 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 2.24 mg | 97% |
| 220 | Pancakes, whole-wheat, dry mix, incomplete | Baked Products | 2.24 mg | 97% |
| 221 | Nuts, almonds, dry roasted, without salt added | Nut and Seed Products | 2.23 mg | 97% |
| 222 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 2.23 mg | 97% |
| 223 | Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry | Breakfast Cereals | 2.22 mg | 97% |
| 224 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 2.20 mg | 96% |
| 225 | Soybeans, mature seeds, dry roasted | Legumes and Legume Products | 2.18 mg | 95% |
| 226 | Seeds, cottonseed kernels, roasted (glandless) | Nut and Seed Products | 2.18 mg | 95% |
| 227 | Nuts, almonds | Nut and Seed Products | 2.18 mg | 95% |
| 228 | Bread, whole-wheat, commercially prepared | Baked Products | 2.17 mg | 95% |
| 229 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Nut and Seed Products | 2.17 mg | 94% |
| 230 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 2.16 mg | 94% |
| 231 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 2.16 mg | 94% |
| 232 | Crackers, whole-wheat | Baked Products | 2.15 mg | 94% |
| 233 | Snacks, CLIF BAR, mixed flavors | Snacks | 2.15 mg | 93% |
| 234 | Seeds, cottonseed flour, partially defatted (glandless) | Nut and Seed Products | 2.14 mg | 93% |
| 235 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 2.14 mg | 93% |
| 236 | Nuts, almond butter, plain, with salt added | Nut and Seed Products | 2.13 mg | 93% |
| 237 | Nuts, almond butter, plain, without salt added | Nut and Seed Products | 2.13 mg | 93% |
| 238 | Seeds, cottonseed flour, low fat (glandless) | Nut and Seed Products | 2.13 mg | 93% |
| 239 | Crackers, wheat, reduced fat | Baked Products | 2.13 mg | 92% |
| 240 | Seeds, sunflower seed kernels, toasted, without salt | Nut and Seed Products | 2.11 mg | 92% |
| 241 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 2.11 mg | 92% |
| 242 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 2.11 mg | 92% |
| 243 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 2.11 mg | 92% |
| 244 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 2.11 mg | 92% |
| 245 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 2.11 mg | 92% |
| 246 | Spices, chervil, dried | Spices and Herbs | 2.10 mg | 91% |
| 247 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 2.08 mg | 90% |
| 248 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 2.08 mg | 90% |
| 249 | Soy flour, full-fat, roasted | Legumes and Legume Products | 2.08 mg | 90% |
| 250 | Seeds, sunflower seed butter, without salt | Nut and Seed Products | 2.07 mg | 90% |
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