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 3051–3100 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3051 | Mustard spinach, (tendergreen), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.27 mg | 12% | USDA_SR |
| 3052 | Chocolate syrup, thin type, Calorie-reduced | Sweets | 0.27 mg | 12% | CNF |
| 3053 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 12% | CNF |
| 3054 | Mustard spinach (tendergreen), boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 12% | CNF |
| 3055 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 12% | CNF |
| 3056 | Artichoke (Globe, French), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 12% | CNF |
| 3057 | Mustard spinach (tendergreen), boiled, drained | Vegetables and Vegetable Products | 0.27 mg | 12% | CNF |
| 3058 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 0.27 mg | 12% | CNF |
| 3059 | Banana, raw | Fruits and fruit juices | 0.27 mg | 12% | CNF |
| 3060 | Beverages, Cocoa mix, powder | Beverages | 0.27 mg | 12% | USDA_SR |
| 3061 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 0.27 mg | 12% | USDA_SR |
| 3062 | McDONALD'S, RANCH SNACK WRAP, Crispy | Fast Foods | 0.27 mg | 12% | USDA_SR |
| 3063 | Spinach souffle | Vegetables and Vegetable Products | 0.27 mg | 12% | USDA_SR |
| 3064 | Hot chocolate, mix, powder | Beverages | 0.27 mg | 12% | CNF |
| 3065 | Spinach souffle, homemade | Vegetables and Vegetable Products | 0.27 mg | 12% | CNF |
| 3066 | Gravy, au jus, dry | Soups, Sauces, and Gravies | 0.27 mg | 12% | USDA_SR |
| 3067 | Peas, green, canned, seasoned, solids and liquids | Vegetables and Vegetable Products | 0.27 mg | 12% | USDA_SR |
| 3068 | Salsify, (vegetable oyster), raw | Vegetables and Vegetable Products | 0.27 mg | 12% | USDA_SR |
| 3069 | APPLEBEE'S, french fries | Restaurant Foods | 0.27 mg | 12% | USDA_SR |
| 3070 | Tortilla, includes plain and from mutton sandwich (Navajo) | American Indian/Alaska Native Foods | 0.27 mg | 12% | USDA_SR |
| 3071 | Salsify (oysterplant, vegetable oyster), raw | Vegetables and Vegetable Products | 0.27 mg | 12% | CNF |
| 3072 | Peas, green, canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 0.27 mg | 12% | CNF |
| 3073 | Gravy, au jus, dehydrated | Soups, Sauces and Gravies | 0.27 mg | 12% | CNF |
| 3074 | Cranberries, raw | Fruits and Fruit Juices | 0.27 mg | 12% | USDA_SR |
| 3075 | Raisins, seeded | Fruits and Fruit Juices | 0.27 mg | 12% | USDA_SR |
| 3076 | Raisin, seeded | Fruits and fruit juices | 0.27 mg | 12% | CNF |
| 3077 | Sweet potato, cooked, boiled, without skin, with salt | Vegetables and Vegetable Products | 0.27 mg | 12% | USDA_SR |
| 3078 | Prairie Turnips, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.27 mg | 12% | USDA_SR |
| 3079 | Sweet potato, cooked, boiled, without skin | Vegetables and Vegetable Products | 0.27 mg | 12% | USDA_SR |
| 3080 | Turnip, Prairie, native, raw | Vegetables and Vegetable Products | 0.27 mg | 12% | CNF |
| 3081 | Sweet potato, boiled without skin | Vegetables and Vegetable Products | 0.27 mg | 12% | CNF |
| 3082 | Waffles, plain, prepared from recipe | Baked Products | 0.27 mg | 12% | USDA_SR |
| 3083 | Babyfood, vegetables, green beans, strained | Baby Foods | 0.27 mg | 12% | USDA_SR |
| 3084 | Pastry, Pastelitos de Guava (guava pastries) | Baked Products | 0.27 mg | 12% | USDA_SR |
| 3085 | Cranberry, dried, sweetened | Fruits and fruit juices | 0.27 mg | 12% | CNF |
| 3086 | Waffle, plain, homemade | Baked Products | 0.27 mg | 12% | CNF |
| 3087 | Peas, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.26 mg | 11% | USDA_SR |
| 3088 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 0.26 mg | 11% | USDA_SR |
| 3089 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 0.26 mg | 11% | CNF |
| 3090 | Pie, mince, prepared from recipe | Baked Products | 0.26 mg | 11% | USDA_SR |
| 3091 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.26 mg | 11% | USDA_SR |
| 3092 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.26 mg | 11% | USDA_SR |
| 3093 | Turnip greens, canned, no salt added | Vegetables and Vegetable Products | 0.26 mg | 11% | USDA_SR |
| 3094 | Turnip greens, canned, unsalted | Vegetables and Vegetable Products | 0.26 mg | 11% | CNF |
| 3095 | Pie, mincemeat, homemade, 2 crust | Baked Products | 0.26 mg | 11% | CNF |
| 3096 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 0.26 mg | 11% | CNF |
| 3097 | Cookies, vanilla wafers, lower fat | Baked Products | 0.26 mg | 11% | USDA_SR |
| 3098 | Blueberries, frozen, sweetened | Fruits and Fruit Juices | 0.26 mg | 11% | USDA_SR |
| 3099 | Dates, deglet noor | Fruits and Fruit Juices | 0.26 mg | 11% | USDA_SR |
| 3100 | Rice, white, glutinous, unenriched, cooked | Cereal Grains and Pasta | 0.26 mg | 11% | USDA_SR |
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