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 2,966 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Seeds, watermelon seed kernels, dried | Nut and Seed Products | 1.61 mg | 70% |
| 352 | Formulated bar, POWER BAR, chocolate | Snacks | 1.61 mg | 70% |
| 353 | Candies, sesame crunch | Sweets | 1.61 mg | 70% |
| 354 | Sorghum grain | Cereal Grains and Pasta | 1.60 mg | 70% |
| 355 | Nuts, chestnuts, chinese, raw | Nut and Seed Products | 1.60 mg | 70% |
| 356 | Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares | Snacks | 1.60 mg | 70% |
| 357 | Snacks, crisped rice bar, almond | Snacks | 1.60 mg | 70% |
| 358 | Incaparina, dry mix (corn and soy flours), unprepared | Breakfast Cereals | 1.60 mg | 70% |
| 359 | Chickpea flour (besan) | Legumes and Legume Products | 1.60 mg | 70% |
| 360 | Pineapple, raw, traditional varieties | Fruits and Fruit Juices | 1.59 mg | 69% |
| 361 | Nuts, chestnuts, japanese, raw | Nut and Seed Products | 1.59 mg | 69% |
| 362 | Yardlong beans, mature seeds, raw | Legumes and Legume Products | 1.59 mg | 69% |
| 363 | Spices, paprika | Spices and Herbs | 1.59 mg | 69% |
| 364 | Bread, rice bran | Baked Products | 1.58 mg | 69% |
| 365 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 1.58 mg | 69% |
| 366 | Hyacinth beans, mature seeds, raw | Legumes and Legume Products | 1.57 mg | 68% |
| 367 | Papad | Legumes and Legume Products | 1.56 mg | 68% |
| 368 | Snacks, banana chips | Snacks | 1.56 mg | 68% |
| 369 | Cookies, gingersnaps | Baked Products | 1.55 mg | 68% |
| 370 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 1.55 mg | 68% |
| 371 | Crackers, wheat, regular | Baked Products | 1.55 mg | 67% |
| 372 | Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors | Snacks | 1.55 mg | 67% |
| 373 | Nuts, mixed nuts, oil roasted, without peanuts, without salt added | Nut and Seed Products | 1.55 mg | 67% |
| 374 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 1.55 mg | 67% |
| 375 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 1.55 mg | 67% |
| 376 | Cowpeas, catjang, mature seeds, raw | Legumes and Legume Products | 1.54 mg | 67% |
| 377 | Syrups, sorghum | Sweets | 1.53 mg | 67% |
| 378 | Molasses | Sweets | 1.53 mg | 67% |
| 379 | Snacks, granola bars, soft, uncoated, plain | Snacks | 1.53 mg | 67% |
| 380 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 1.53 mg | 66% |
| 381 | Natto | Legumes and Legume Products | 1.53 mg | 66% |
| 382 | Mungo beans, mature seeds, raw | Legumes and Legume Products | 1.53 mg | 66% |
| 383 | Bread, rice bran, toasted | Baked Products | 1.52 mg | 66% |
| 384 | Seeds, sisymbrium sp. seeds, whole, dried | Nut and Seed Products | 1.51 mg | 66% |
| 385 | Snacks, granola bars, hard, chocolate chip | Snacks | 1.51 mg | 66% |
| 386 | Spaghetti, spinach, cooked | Cereal Grains and Pasta | 1.50 mg | 65% |
| 387 | Cereals ready-to-eat, rice, puffed, fortified | Breakfast Cereals | 1.50 mg | 65% |
| 388 | Spices, mace, ground | Spices and Herbs | 1.50 mg | 65% |
| 389 | Nuts, coconut meat, raw | Nut and Seed Products | 1.50 mg | 65% |
| 390 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 1.50 mg | 65% |
| 391 | Tofu, fried | Legumes and Legume Products | 1.50 mg | 65% |
| 392 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 1.49 mg | 65% |
| 393 | Soy protein isolate, potassium type | Legumes and Legume Products | 1.49 mg | 65% |
| 394 | Soy protein isolate | Legumes and Legume Products | 1.49 mg | 65% |
| 395 | Seeds, sesame flour, high-fat | Nut and Seed Products | 1.49 mg | 65% |
| 396 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 1.48 mg | 64% |
| 397 | Bread, protein (includes gluten) | Baked Products | 1.47 mg | 64% |
| 398 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nut and Seed Products | 1.46 mg | 63% |
| 399 | Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | Nut and Seed Products | 1.46 mg | 63% |
| 400 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 1.46 mg | 63% |
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