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 2951–3000 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2951 | Cookie, sugar, refrigerated dough, baked | Baked Products | 0.29 mg | 13% | CNF |
| 2952 | Refried beans, canned | Legumes and Legume Products | 0.29 mg | 13% | CNF |
| 2953 | Broadbeans (fava beans), mature seeds, canned | Legumes and Legume Products | 0.29 mg | 13% | USDA_SR |
| 2954 | Beans, snap, green, frozen, cooked, boiled, drained without salt | Vegetables and Vegetable Products | 0.29 mg | 13% | USDA_SR |
| 2955 | Beans, snap, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.29 mg | 13% | USDA_SR |
| 2956 | Jams, preserves, marmalade, reduced sugar | Sweets | 0.29 mg | 13% | USDA_SR |
| 2957 | Broadbeans (fava beans), canned, solids and liquid | Legumes and Legume Products | 0.29 mg | 13% | CNF |
| 2958 | Beans, snap (Italian, green or yellow), frozen, boiled, with salt | Vegetables and Vegetable Products | 0.29 mg | 13% | CNF |
| 2959 | Beans, snap (Italian, green or yellow), frozen, boiled, drained | Vegetables and Vegetable Products | 0.29 mg | 13% | CNF |
| 2960 | Beets, canned, drained solids | Vegetables and Vegetable Products | 0.29 mg | 12% | USDA_SR |
| 2961 | Blackberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.29 mg | 12% | USDA_SR |
| 2962 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 0.29 mg | 12% | USDA_SR |
| 2963 | Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine | Cereals, Grains and Pasta | 0.29 mg | 12% | CNF |
| 2964 | Beets, canned, drained solids | Vegetables and Vegetable Products | 0.29 mg | 12% | CNF |
| 2965 | Mushrooms, Chanterelle, raw | Vegetables and Vegetable Products | 0.29 mg | 12% | USDA_SR |
| 2966 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 0.29 mg | 12% | CNF |
| 2967 | Cookies, marshmallow, chocolate-coated (includes marshmallow pies) | Baked Products | 0.28 mg | 12% | USDA_SR |
| 2968 | PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 0.28 mg | 12% | USDA_SR |
| 2969 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 12% | USDA_SR |
| 2970 | Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | Vegetables and Vegetable Products | 0.28 mg | 12% | USDA_SR |
| 2971 | Arrowhead, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.28 mg | 12% | USDA_SR |
| 2972 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.28 mg | 12% | USDA_SR |
| 2973 | Arrowhead, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 12% | USDA_SR |
| 2974 | Cookie, marshmallow (includes pies), chocolate-coated | Baked Products | 0.28 mg | 12% | CNF |
| 2975 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 0.28 mg | 12% | CNF |
| 2976 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 12% | CNF |
| 2977 | Arrowhead, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 12% | CNF |
| 2978 | Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed | Vegetables and Vegetable Products | 0.28 mg | 12% | USDA_FF |
| 2979 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain | Legumes and Legume Products | 0.28 mg | 12% | USDA_SR |
| 2980 | Mountain yam, hawaii, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.28 mg | 12% | USDA_SR |
| 2981 | Mountain yam, hawaii, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.28 mg | 12% | USDA_SR |
| 2982 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 0.28 mg | 12% | CNF |
| 2983 | PAPA JOHN'S 14" The Works Pizza, Original Crust | Fast Foods | 0.28 mg | 12% | USDA_SR |
| 2984 | Snacks, yucca (cassava) chips, salted | Snacks | 0.28 mg | 12% | USDA_SR |
| 2985 | T.G.I. FRIDAY'S, fried mozzarella | Restaurant Foods | 0.28 mg | 12% | USDA_SR |
| 2986 | Wild rice, cooked | Cereal Grains and Pasta | 0.28 mg | 12% | USDA_SR |
| 2987 | Muffin, carrot, commercial | Baked Products | 0.28 mg | 12% | CNF |
| 2988 | Plant-based beverage, rice, enriched | Beverages | 0.28 mg | 12% | CNF |
| 2989 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 0.28 mg | 12% | CNF |
| 2990 | Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.28 mg | 12% | USDA_SR |
| 2991 | Strawberries, raw | Fruits and Fruit Juices | 0.28 mg | 12% | USDA_FF |
| 2992 | Strawberries, raw | Fruits and Fruit Juices | 0.28 mg | 12% | USDA_FF |
| 2993 | Muffins, corn, toaster-type | Baked Products | 0.28 mg | 12% | USDA_SR |
| 2994 | Cake, pudding-type, yellow, dry mix | Baked Products | 0.28 mg | 12% | USDA_SR |
| 2995 | Babyfood, vegetable, green beans and potatoes | Baby Foods | 0.28 mg | 12% | USDA_SR |
| 2996 | Cake, chocolate, prepared from recipe without frosting | Baked Products | 0.28 mg | 12% | USDA_SR |
| 2997 | Peas, edible-podded, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 12% | USDA_SR |
| 2998 | Peas, edible-podded, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.28 mg | 12% | USDA_SR |
| 2999 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 12% | USDA_SR |
| 3000 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.28 mg | 12% | USDA_SR |
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