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 401–450 of 2,572 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Nuts, mixed nuts, oil roasted without peanuts | Nuts and Seeds | 1.55 mg | 67% |
| 402 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 1.55 mg | 67% |
| 403 | Black-eyed peas (cowpeas), catjang, raw | Legumes and Legume Products | 1.54 mg | 67% |
| 404 | Sweets, fancy molasses | Sweets | 1.53 mg | 67% |
| 405 | Sweets, syrups, sorghum | Sweets | 1.53 mg | 67% |
| 406 | Babyfood, cereal, rice, dry | Babyfoods | 1.53 mg | 66% |
| 407 | Soybean, fermented products, natto | Legumes and Legume Products | 1.53 mg | 66% |
| 408 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 1.53 mg | 66% |
| 409 | Beans, mungo, raw | Legumes and Legume Products | 1.53 mg | 66% |
| 410 | Bread, rice bran, gluten free, toasted | Baked Products | 1.52 mg | 66% |
| 411 | Seeds, sisymbrium sp. seeds, whole, dried | Nuts and Seeds | 1.51 mg | 66% |
| 412 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 1.50 mg | 65% |
| 413 | Spices, mace, ground | Spices and Herbs | 1.50 mg | 65% |
| 414 | Nuts, coconut meat, raw | Nuts and Seeds | 1.50 mg | 65% |
| 415 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 1.49 mg | 65% |
| 416 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 1.49 mg | 65% |
| 417 | Tofu, fried | Legumes and Legume Products | 1.49 mg | 65% |
| 418 | Tofu, fried (prepared with calcium sulphate) | Legumes and Legume Products | 1.49 mg | 65% |
| 419 | Seeds, sesame flour, high-fat | Nuts and Seeds | 1.49 mg | 65% |
| 420 | Cereal, ready to eat, Rice Krispies, Kellogg's | Breakfast cereals | 1.48 mg | 64% |
| 421 | Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post | Breakfast cereals | 1.48 mg | 64% |
| 422 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 1.48 mg | 64% |
| 423 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 1.48 mg | 64% |
| 424 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 1.48 mg | 64% |
| 425 | Bread, protein (includes gluten) | Baked Products | 1.47 mg | 64% |
| 426 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 1.46 mg | 64% |
| 427 | Seeds, sesame butter, tahini, unroasted kernels | Nuts and Seeds | 1.46 mg | 63% |
| 428 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 1.46 mg | 63% |
| 429 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 1.46 mg | 63% |
| 430 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 1.45 mg | 63% |
| 431 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 1.44 mg | 63% |
| 432 | Candies, chocolate, dark, not further specified | Sweets | 1.44 mg | 63% |
| 433 | Granola bar, chewy, chocolate chip | Baked Products | 1.44 mg | 63% |
| 434 | Bagel, whole-wheat (multigrain) | Baked Products | 1.43 mg | 62% |
| 435 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 1.43 mg | 62% |
| 436 | Seeds, sesame meal, partially defatted | Nuts and Seeds | 1.43 mg | 62% |
| 437 | Beans, great northern, raw | Legumes and Legume Products | 1.42 mg | 62% |
| 438 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 1.42 mg | 62% |
| 439 | Beans, navy, raw | Legumes and Legume Products | 1.42 mg | 62% |
| 440 | Shallot, freeze-dried | Vegetables and Vegetable Products | 1.42 mg | 62% |
| 441 | Candies, chocolate, dark, 45-59% cacao solids | Sweets | 1.41 mg | 61% |
| 442 | Tea, instant, sweetened, lemon flavour, powder | Beverages | 1.41 mg | 61% |
| 443 | Seeds, sesame flour, partially defatted | Nuts and Seeds | 1.40 mg | 61% |
| 444 | Indian, bread, naan, whole-wheat | Baked Products | 1.40 mg | 61% |
| 445 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 1.40 mg | 61% |
| 446 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 1.40 mg | 61% |
| 447 | Seeds, sesame flour, low fat | Nuts and Seeds | 1.40 mg | 61% |
| 448 | Hearts of palm, canned | Vegetables and Vegetable Products | 1.39 mg | 61% |
| 449 | Lentils, raw | Legumes and Legume Products | 1.39 mg | 61% |
| 450 | Cracker, wheat, low fat | Baked Products | 1.39 mg | 60% |
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