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 351–400 of 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Peanuts, Valencia, oil-roasted, salted | Legumes and Legume Products | 1.72 mg | 75% |
| 352 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 1.72 mg | 75% |
| 353 | Spices, thyme, fresh | Spices and Herbs | 1.72 mg | 75% |
| 354 | Lentils, pink, raw | Legumes and Legume Products | 1.72 mg | 75% |
| 355 | Coffee, instant, regular, powder | Beverages | 1.71 mg | 74% |
| 356 | Coffee, instant, powder, half the caffeine | Beverages | 1.71 mg | 74% |
| 357 | Nuts, Chinese chestnuts, roasted | Nuts and Seeds | 1.71 mg | 74% |
| 358 | Spices, chili powder | Spices and Herbs | 1.70 mg | 74% |
| 359 | Peanuts, Virginia, raw | Legumes and Legume Products | 1.70 mg | 74% |
| 360 | Beans, lima, dry, baby, raw | Legumes and Legume Products | 1.69 mg | 73% |
| 361 | Candies, praline, homemade | Sweets | 1.68 mg | 73% |
| 362 | Bread, whole wheat, commercial | Baked Products | 1.68 mg | 73% |
| 363 | Beans, lima, dry, large, raw | Legumes and Legume Products | 1.67 mg | 73% |
| 364 | Garlic, raw | Vegetables and Vegetable Products | 1.67 mg | 73% |
| 365 | Bread, oat (includes oatmeal and oat bran), commercial | Baked Products | 1.67 mg | 73% |
| 366 | Nuts, cashew nuts, oil roasted | Nuts and Seeds | 1.67 mg | 73% |
| 367 | Nuts, cashew nuts, oil roasted, salted | Nuts and Seeds | 1.67 mg | 73% |
| 368 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 1.67 mg | 72% |
| 369 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 1.67 mg | 72% |
| 370 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 1.66 mg | 72% |
| 371 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 1.66 mg | 72% |
| 372 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 1.66 mg | 72% |
| 373 | Nuts, cashew nuts, raw | Nuts and Seeds | 1.66 mg | 72% |
| 374 | Sweets, baking chocolate, unsweetened, liquid | Sweets | 1.65 mg | 72% |
| 375 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 1.63 mg | 71% |
| 376 | Grains, millet, dry | Cereals, Grains and Pasta | 1.63 mg | 71% |
| 377 | Broadbeans (fava beans), dry, raw | Legumes and Legume Products | 1.63 mg | 71% |
| 378 | Grains, buckwheat groats, roasted, dry | Cereals, Grains and Pasta | 1.62 mg | 70% |
| 379 | Cereal, ready to eat, Golden Grahams, General Mills | Breakfast cereals | 1.62 mg | 70% |
| 380 | Seeds, watermelon seed kernels, dried | Nuts and Seeds | 1.61 mg | 70% |
| 381 | Candies, sesame crunch (crisp) | Sweets | 1.61 mg | 70% |
| 382 | Grains, sorghum | Cereals, Grains and Pasta | 1.60 mg | 70% |
| 383 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 1.60 mg | 70% |
| 384 | Snacks, RICE KRISPIES SQUARES | Snacks | 1.60 mg | 70% |
| 385 | Snacks, crisped rice bar, almond | Snacks | 1.60 mg | 70% |
| 386 | Chickpea flour (besan) | Legumes and Legume Products | 1.60 mg | 70% |
| 387 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 1.59 mg | 69% |
| 388 | Beans, yardlong, mature seeds, raw | Legumes and Legume Products | 1.59 mg | 69% |
| 389 | Spices, paprika | Spices and Herbs | 1.59 mg | 69% |
| 390 | Babyfood, snack, biscuit, rice | Babyfoods | 1.59 mg | 69% |
| 391 | Bread, rice bran, gluten free | Baked Products | 1.58 mg | 69% |
| 392 | Pepper, pasilla, dried | Vegetables and Vegetable Products | 1.58 mg | 69% |
| 393 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 1.58 mg | 69% |
| 394 | Beans, hyacinth, raw | Legumes and Legume Products | 1.57 mg | 68% |
| 395 | Indian, papad (papadum) | Legumes and Legume Products | 1.56 mg | 68% |
| 396 | Snacks, banana chips | Snacks | 1.56 mg | 68% |
| 397 | Cookie, ginger snap | Baked Products | 1.55 mg | 68% |
| 398 | Cereal, ready to eat, Raisin Bran, Kellogg's | Breakfast cereals | 1.55 mg | 67% |
| 399 | Lentils, flour | Legumes and Legume Products | 1.55 mg | 67% |
| 400 | Cracker, wheat | Baked Products | 1.55 mg | 67% |
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