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 251–300 of 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 2.11 mg | 92% |
| 252 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 2.11 mg | 92% |
| 253 | Spices, chervil, dried | Spices and Herbs | 2.10 mg | 91% |
| 254 | Peanut butter, natural | Legumes and Legume Products | 2.08 mg | 91% |
| 255 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 2.08 mg | 90% |
| 256 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 2.08 mg | 90% |
| 257 | Soy flour, full-fat, roasted | Legumes and Legume Products | 2.08 mg | 90% |
| 258 | Seeds, sunflower seed butter | Nuts and Seeds | 2.07 mg | 90% |
| 259 | Seeds, sunflower seed butter, salted | Nuts and Seeds | 2.07 mg | 90% |
| 260 | Cereal, ready to eat, Harvest Crunch: original, Quaker | Breakfast cereals | 2.07 mg | 90% |
| 261 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 2.07 mg | 90% |
| 262 | Nuts, Japanese chestnuts, roasted | Nuts and Seeds | 2.06 mg | 90% |
| 263 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 2.06 mg | 90% |
| 264 | Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker | Breakfast cereals | 2.06 mg | 90% |
| 265 | Granola bar, crunchy, fruit and/or nut | Baked Products | 2.05 mg | 89% |
| 266 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 2.05 mg | 89% |
| 267 | Nuts, mixed nuts, oil roasted with peanuts | Nuts and Seeds | 2.04 mg | 89% |
| 268 | Nuts, mixed nuts, oil roasted with peanuts, salted | Nuts and Seeds | 2.04 mg | 89% |
| 269 | Nuts, mixed nuts, oil roasted with peanuts, lightly salted | Nuts and Seeds | 2.04 mg | 89% |
| 270 | Snacks, soy chips or crisps, salted | Snacks | 2.04 mg | 89% |
| 271 | Grains, quinoa, dry | Cereals, Grains and Pasta | 2.03 mg | 88% |
| 272 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 2.03 mg | 88% |
| 273 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 2.01 mg | 88% |
| 274 | Bread, sprouted wheat, commercial | Baked Products | 2.01 mg | 87% |
| 275 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 2.01 mg | 87% |
| 276 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 2.01 mg | 87% |
| 277 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 2.00 mg | 87% |
| 278 | Nuts, almonds, honey roasted, unblanched | Nuts and Seeds | 2.00 mg | 87% |
| 279 | Spices, pepper, red or cayenne | Spices and Herbs | 2.00 mg | 87% |
| 280 | Blueberry, wild, raw | Fruits and fruit juices | 2.00 mg | 87% |
| 281 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 2.00 mg | 87% |
| 282 | Cereal, ready to eat, Shreddies, Post | Breakfast cereals | 2.00 mg | 87% |
| 283 | Cereal, ready to eat, On Track, President's Choice | Breakfast cereals | 1.99 mg | 87% |
| 284 | Bread, whole grain (whole-wheat), commercial | Baked Products | 1.99 mg | 86% |
| 285 | Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted | Baked Products | 1.98 mg | 86% |
| 286 | Peanuts, Valencia, raw | Legumes and Legume Products | 1.98 mg | 86% |
| 287 | Peanut butter, lower sugar | Legumes and Legume Products | 1.98 mg | 86% |
| 288 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 1.98 mg | 86% |
| 289 | Seeds, sunflower seed flour, partially defatted | Nuts and Seeds | 1.98 mg | 86% |
| 290 | Grains, rye flour, light | Cereals, Grains and Pasta | 1.97 mg | 86% |
| 291 | Cereal, ready to eat, Cinnamon Toast Crunch, General Mills | Breakfast cereals | 1.97 mg | 86% |
| 292 | Cereal, ready to eat, Shredded Wheat: spoon size, Post | Breakfast cereals | 1.95 mg | 85% |
| 293 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 1.95 mg | 85% |
| 294 | Tomato powder | Vegetables and Vegetable Products | 1.95 mg | 85% |
| 295 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 1.95 mg | 85% |
| 296 | English muffin, whole wheat, toasted | Baked Products | 1.95 mg | 85% |
| 297 | Grains, barley, dry | Cereals, Grains and Pasta | 1.94 mg | 84% |
| 298 | Candies, chocolate, dark, 70-85% cacao solids | Sweets | 1.94 mg | 84% |
| 299 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 1.94 mg | 84% |
| 300 | Bread, spelt, commercial | Baked Products | 1.94 mg | 84% |
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