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 3001–3050 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3001 | Plantains, yellow, fried, Latino restaurant | Fruits and Fruit Juices | 0.28 mg | 12% | USDA_SR |
| 3002 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 12% | CNF |
| 3003 | Peas, edible-podded (snow peas), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 12% | CNF |
| 3004 | Blackberry, wild, raw | Fruits and fruit juices | 0.28 mg | 12% | CNF |
| 3005 | Arrowhead, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 12% | CNF |
| 3006 | Muffin, corn, toaster type | Baked Products | 0.28 mg | 12% | CNF |
| 3007 | Cake, yellow (plus streusel), pudding-type, dry mix, unprepared | Baked Products | 0.28 mg | 12% | CNF |
| 3008 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 0.28 mg | 12% | CNF |
| 3009 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 12% | CNF |
| 3010 | Peas, edible-podded (snow peas), frozen, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 12% | CNF |
| 3011 | Peas, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 12% | USDA_SR |
| 3012 | Peas, green, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.28 mg | 12% | USDA_SR |
| 3013 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 12% | CNF |
| 3014 | Cake, pudding-type, white, unenriched, dry mix | Baked Products | 0.28 mg | 12% | USDA_SR |
| 3015 | Cake, pudding-type, white, enriched, dry mix | Baked Products | 0.28 mg | 12% | USDA_SR |
| 3016 | SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato | Fast Foods | 0.28 mg | 12% | USDA_SR |
| 3017 | Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup | Sweets | 0.28 mg | 12% | USDA_SR |
| 3018 | Cake, white, pudding-type, dry mix, unprepared | Baked Products | 0.28 mg | 12% | CNF |
| 3019 | Cake, white, prepared from recipe with coconut frosting | Baked Products | 0.28 mg | 12% | USDA_SR |
| 3020 | Turnip greens, canned, solids and liquids | Vegetables and Vegetable Products | 0.28 mg | 12% | USDA_SR |
| 3021 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 0.28 mg | 12% | CNF |
| 3022 | Turnip greens, canned, solids and liquid | Vegetables and Vegetable Products | 0.28 mg | 12% | CNF |
| 3023 | Snacks, plantain chips, salted | Snacks | 0.28 mg | 12% | USDA_SR |
| 3024 | Muffins, blueberry, dry mix | Baked Products | 0.28 mg | 12% | USDA_SR |
| 3025 | Chili, no beans, canned entree | Meals, Entrees, and Side Dishes | 0.28 mg | 12% | USDA_SR |
| 3026 | Snacks, plantain chips | Snacks | 0.28 mg | 12% | CNF |
| 3027 | Chili without beans, canned | Mixed Dishes | 0.28 mg | 12% | CNF |
| 3028 | Muffin, blueberry, dry mix, unprepared | Baked Products | 0.28 mg | 12% | CNF |
| 3029 | Snacks, vegetable chips, made from garden vegetables | Snacks | 0.28 mg | 12% | USDA_SR |
| 3030 | Snacks, vegetable chips | Snacks | 0.28 mg | 12% | CNF |
| 3031 | Butterbur, (fuki), raw | Vegetables and Vegetable Products | 0.27 mg | 12% | USDA_SR |
| 3032 | TACO BELL, BURRITO SUPREME with steak | Fast Foods | 0.27 mg | 12% | USDA_SR |
| 3033 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 0.27 mg | 12% | USDA_SR |
| 3034 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 0.27 mg | 12% | CNF |
| 3035 | Butterbur (fuki), raw | Vegetables and Vegetable Products | 0.27 mg | 12% | CNF |
| 3036 | Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 12% | USDA_SR |
| 3037 | Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars | Sweets | 0.27 mg | 12% | USDA_SR |
| 3038 | Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.27 mg | 12% | USDA_SR |
| 3039 | Candies, bars, Twix, caramel cookie | Sweets | 0.27 mg | 12% | CNF |
| 3040 | Artichoke (Globe, French), frozen, boiled, drained | Vegetables and Vegetable Products | 0.27 mg | 12% | CNF |
| 3041 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 0.27 mg | 12% | USDA_SR |
| 3042 | Millet, cooked | Cereal Grains and Pasta | 0.27 mg | 12% | USDA_SR |
| 3043 | Grains, millet, cooked | Cereals, Grains and Pasta | 0.27 mg | 12% | CNF |
| 3044 | Green onion, (scallion), bulb and greens, root removed, raw | Vegetables and Vegetable Products | 0.27 mg | 12% | USDA_FF |
| 3045 | Meat extender | Legumes and Legume Products | 0.27 mg | 12% | USDA_SR |
| 3046 | WENDY'S, french fries | Fast Foods | 0.27 mg | 12% | USDA_SR |
| 3047 | Bananas, raw | Fruits and Fruit Juices | 0.27 mg | 12% | USDA_SR |
| 3048 | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 12% | USDA_SR |
| 3049 | Burdock root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.27 mg | 12% | USDA_SR |
| 3050 | Burdock root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 12% | USDA_SR |
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