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 4301–4350 of 5,831 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4301 | Sauce, barbecue | Soups, Sauces, and Gravies | 0.13 mg | 5% | USDA_SR |
| 4302 | Horseradish, prepared | Spices and Herbs | 0.13 mg | 5% | USDA_SR |
| 4303 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN WITH LGG, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 0.13 mg | 5% | USDA_SR |
| 4304 | Squash, winter, hubbard, cooked, boiled, mashed, with salt | Vegetables and Vegetable Products | 0.13 mg | 5% | USDA_SR |
| 4305 | Squash, winter, hubbard, cooked, boiled, mashed, without salt | Vegetables and Vegetable Products | 0.13 mg | 5% | USDA_SR |
| 4306 | Corn, sweet, white, frozen, kernels cut off cob, unprepared | Vegetables and Vegetable Products | 0.13 mg | 5% | USDA_SR |
| 4307 | Horseradish, prepared | Spices and Herbs | 0.13 mg | 5% | CNF |
| 4308 | Corn, sweet, white, frozen, kernels off cob, unprepared | Vegetables and Vegetable Products | 0.13 mg | 5% | CNF |
| 4309 | Squash, winter, hubbard, boiled, mashed | Vegetables and Vegetable Products | 0.13 mg | 5% | CNF |
| 4310 | Sauce, barbecue, ready-to-serve | Soups, Sauces and Gravies | 0.13 mg | 5% | CNF |
| 4311 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 0.12 mg | 5% | USDA_SR |
| 4312 | Beverages, cranberry-apricot juice drink, bottled | Beverages | 0.12 mg | 5% | USDA_SR |
| 4313 | Soup, vegetable soup, condensed, low sodium, prepared with equal volume water | Soups, Sauces, and Gravies | 0.12 mg | 5% | USDA_SR |
| 4314 | Onions, frozen, whole, unprepared | Vegetables and Vegetable Products | 0.12 mg | 5% | USDA_SR |
| 4315 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 0.12 mg | 5% | USDA_SR |
| 4316 | Lettuce, iceberg (includes crisphead types), raw | Vegetables and Vegetable Products | 0.12 mg | 5% | USDA_SR |
| 4317 | Pumpkin, raw | Vegetables and Vegetable Products | 0.12 mg | 5% | USDA_SR |
| 4318 | Potato, mashed, homemade, prepared with 2% M.F. milk | Vegetables and Vegetable Products | 0.12 mg | 5% | CNF |
| 4319 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 0.12 mg | 5% | CNF |
| 4320 | Juice drink, cranberry and apricot, bottled | Beverages | 0.12 mg | 5% | CNF |
| 4321 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 0.12 mg | 5% | CNF |
| 4322 | Pumpkin, raw | Vegetables and Vegetable Products | 0.12 mg | 5% | CNF |
| 4323 | Lettuce, iceberg | Vegetables and Vegetable Products | 0.12 mg | 5% | CNF |
| 4324 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 0.12 mg | 5% | CNF |
| 4325 | Juice, prune, shelf-stable | Fruits and Fruit Juices | 0.12 mg | 5% | USDA_FF |
| 4326 | Fennel, bulb, raw | Vegetables and Vegetable Products | 0.12 mg | 5% | USDA_FF |
| 4327 | Beverages, tea, instant, lemon, sweetened, prepared with water | Beverages | 0.12 mg | 5% | USDA_SR |
| 4328 | Alcoholic beverage, wine, table, all | Beverages | 0.12 mg | 5% | USDA_SR |
| 4329 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, PurAmino, powder, not reconstituted | Baby Foods | 0.12 mg | 5% | USDA_SR |
| 4330 | Tea, instant, sweetened, lemon flavour, powder, water added | Beverages | 0.12 mg | 5% | CNF |
| 4331 | Alcohol, table wine, all (11.5% alcohol by volume) | Beverages | 0.12 mg | 5% | CNF |
| 4332 | Leeks, bulb and greens, root removed, raw | Vegetables and Vegetable Products | 0.12 mg | 5% | USDA_FF |
| 4333 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.12 mg | 5% | USDA_SR |
| 4334 | Jute, potherb, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% | USDA_SR |
| 4335 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% | USDA_SR |
| 4336 | Jute, potherb, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.12 mg | 5% | USDA_SR |
| 4337 | Jute, potherb, raw | Vegetables and Vegetable Products | 0.12 mg | 5% | USDA_SR |
| 4338 | Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.12 mg | 5% | USDA_SR |
| 4339 | Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared | Vegetables and Vegetable Products | 0.12 mg | 5% | CNF |
| 4340 | Beans, pinto, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 5% | CNF |
| 4341 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 5% | CNF |
| 4342 | Jute, potherb, raw | Vegetables and Vegetable Products | 0.12 mg | 5% | CNF |
| 4343 | Peppers, sweet, green, raw | Vegetables and Vegetable Products | 0.12 mg | 5% | USDA_SR |
| 4344 | Taro shoots, raw | Vegetables and Vegetable Products | 0.12 mg | 5% | USDA_SR |
| 4345 | Pepper, sweet, green, raw | Vegetables and Vegetable Products | 0.12 mg | 5% | CNF |
| 4346 | Taro shoots, raw | Vegetables and Vegetable Products | 0.12 mg | 5% | CNF |
| 4347 | Tomatoes, grape, raw | Vegetables and Vegetable Products | 0.12 mg | 5% | USDA_FF |
| 4348 | Potatoes, o'brien, home-prepared | Vegetables and Vegetable Products | 0.12 mg | 5% | USDA_SR |
| 4349 | KFC, Coleslaw | Fast Foods | 0.12 mg | 5% | USDA_SR |
| 4350 | CHICK-FIL-A, Chick-n-Strips | Fast Foods | 0.12 mg | 5% | USDA_SR |
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