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 2,966 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 1.44 mg | 63% |
| 402 | Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) | Sweets | 1.44 mg | 63% |
| 403 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 1.44 mg | 63% |
| 404 | Bagels, wheat | Baked Products | 1.43 mg | 62% |
| 405 | Seeds, sesame meal, partially defatted | Nut and Seed Products | 1.43 mg | 62% |
| 406 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 1.43 mg | 62% |
| 407 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 1.43 mg | 62% |
| 408 | Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 1.42 mg | 62% |
| 409 | Chocolate, dark, 45- 59% cacao solids | Sweets | 1.42 mg | 62% |
| 410 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 1.42 mg | 62% |
| 411 | Shallots, freeze-dried | Vegetables and Vegetable Products | 1.42 mg | 62% |
| 412 | Beverages, tea, instant, lemon, sweetened, powder | Beverages | 1.41 mg | 61% |
| 413 | Rice and Wheat cereal bar | Snacks | 1.41 mg | 61% |
| 414 | Seeds, sesame flour, partially defatted | Nut and Seed Products | 1.40 mg | 61% |
| 415 | Babyfood, cereal, rice, dry fortified | Baby Foods | 1.40 mg | 61% |
| 416 | Bread, naan, whole wheat, commercially prepared, refrigerated | Baked Products | 1.40 mg | 61% |
| 417 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 1.40 mg | 61% |
| 418 | Seeds, sesame flour, low-fat | Nut and Seed Products | 1.40 mg | 61% |
| 419 | Hearts of palm, canned | Vegetables and Vegetable Products | 1.39 mg | 61% |
| 420 | Lentils, raw | Legumes and Legume Products | 1.39 mg | 61% |
| 421 | Persimmons, japanese, dried | Fruits and Fruit Juices | 1.39 mg | 60% |
| 422 | Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar | Snacks | 1.39 mg | 60% |
| 423 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 1.39 mg | 60% |
| 424 | Bread, wheat, toasted | Baked Products | 1.38 mg | 60% |
| 425 | Beans, pink, mature seeds, raw | Legumes and Legume Products | 1.38 mg | 60% |
| 426 | Bread, cracked-wheat | Baked Products | 1.37 mg | 60% |
| 427 | Winged bean leaves, raw | Vegetables and Vegetable Products | 1.37 mg | 59% |
| 428 | Snacks, granola bars, hard, almond | Snacks | 1.36 mg | 59% |
| 429 | Nuts, acorns, dried | Nut and Seed Products | 1.36 mg | 59% |
| 430 | Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 1.36 mg | 59% |
| 431 | Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS | Fruits and Fruit Juices | 1.36 mg | 59% |
| 432 | Chives, freeze-dried | Vegetables and Vegetable Products | 1.35 mg | 59% |
| 433 | Snacks, sweet potato chips, unsalted | Snacks | 1.35 mg | 59% |
| 434 | Nuts, beechnuts, dried | Nut and Seed Products | 1.34 mg | 58% |
| 435 | Potatoes, boiled, cooked in skin, skin, with salt | Vegetables and Vegetable Products | 1.34 mg | 58% |
| 436 | Parsley, freeze-dried | Vegetables and Vegetable Products | 1.34 mg | 58% |
| 437 | Potatoes, boiled, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 1.34 mg | 58% |
| 438 | Nuts, acorns, raw | Nut and Seed Products | 1.34 mg | 58% |
| 439 | Wild rice, raw | Cereal Grains and Pasta | 1.33 mg | 58% |
| 440 | Chocolate, dark, 60-69% cacao solids | Sweets | 1.32 mg | 58% |
| 441 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush | Snacks | 1.32 mg | 57% |
| 442 | Barley, pearled, raw | Cereal Grains and Pasta | 1.32 mg | 57% |
| 443 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.32 mg | 57% |
| 444 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor | Snacks | 1.31 mg | 57% |
| 445 | Bread, pumpernickel | Baked Products | 1.30 mg | 57% |
| 446 | Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat | Baby Foods | 1.30 mg | 57% |
| 447 | Nuts, coconut cream, raw (liquid expressed from grated meat) | Nut and Seed Products | 1.30 mg | 57% |
| 448 | Tempeh | Legumes and Legume Products | 1.30 mg | 57% |
| 449 | Spices, onion powder | Spices and Herbs | 1.30 mg | 57% |
| 450 | Spices, caraway seed | Spices and Herbs | 1.30 mg | 57% |
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