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 451–500 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Bagel, whole-wheat (multigrain) | Baked Products | 1.43 mg | 62% |
| 452 | Seeds, sesame meal, partially defatted | Nuts and Seeds | 1.43 mg | 62% |
| 453 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 1.43 mg | 62% |
| 454 | Beans, great northern, raw | Legumes and Legume Products | 1.42 mg | 62% |
| 455 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 1.42 mg | 62% |
| 456 | Beans, navy, raw | Legumes and Legume Products | 1.42 mg | 62% |
| 457 | Shallot, freeze-dried | Vegetables and Vegetable Products | 1.42 mg | 62% |
| 458 | Candies, chocolate, dark, 45-59% cacao solids | Sweets | 1.41 mg | 61% |
| 459 | Tea, instant, sweetened, lemon flavour, powder | Beverages | 1.41 mg | 61% |
| 460 | Seeds, sesame flour, partially defatted | Nuts and Seeds | 1.40 mg | 61% |
| 461 | Sweets, confectioner's coating or chips, peanut butter | Sweets | 1.40 mg | 61% |
| 462 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 1.40 mg | 61% |
| 463 | Indian, bread, naan, whole-wheat | Baked Products | 1.40 mg | 61% |
| 464 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 1.40 mg | 61% |
| 465 | Seeds, sesame flour, low fat | Nuts and Seeds | 1.40 mg | 61% |
| 466 | Hearts of palm, canned | Vegetables and Vegetable Products | 1.39 mg | 61% |
| 467 | Lentils, raw | Legumes and Legume Products | 1.39 mg | 61% |
| 468 | Cracker, wheat, low fat | Baked Products | 1.39 mg | 60% |
| 469 | Persimmon, japanese, dried | Fruits and fruit juices | 1.39 mg | 60% |
| 470 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 1.39 mg | 60% |
| 471 | Bread, multigrain, toasted | Baked Products | 1.39 mg | 60% |
| 472 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 1.39 mg | 60% |
| 473 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 1.38 mg | 60% |
| 474 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 1.38 mg | 60% |
| 475 | Beans, pink, raw | Legumes and Legume Products | 1.38 mg | 60% |
| 476 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 1.37 mg | 59% |
| 477 | Nuts, acorns, dried | Nuts and Seeds | 1.36 mg | 59% |
| 478 | Chives, freeze-dried | Vegetables and Vegetable Products | 1.35 mg | 59% |
| 479 | Snacks, sweet potato chips, unsalted | Snacks | 1.35 mg | 59% |
| 480 | Nuts, beechnuts, dried | Nuts and Seeds | 1.34 mg | 58% |
| 481 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 1.34 mg | 58% |
| 482 | Parsley, freeze-dried | Vegetables and Vegetable Products | 1.34 mg | 58% |
| 483 | Nuts, acorns, raw | Nuts and Seeds | 1.34 mg | 58% |
| 484 | Potato, boiled with skin, skin only, with salt | Vegetables and Vegetable Products | 1.33 mg | 58% |
| 485 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 1.33 mg | 58% |
| 486 | Sweets, butter, maple | Sweets | 1.32 mg | 58% |
| 487 | Grains, barley, pearled, dry | Cereals, Grains and Pasta | 1.32 mg | 57% |
| 488 | Candies, chocolate, dark, 60-69% cacao solids | Sweets | 1.32 mg | 57% |
| 489 | Granola bar, chewy, low fat | Baked Products | 1.32 mg | 57% |
| 490 | Bread, 60% whole wheat, commercial | Baked Products | 1.31 mg | 57% |
| 491 | Snacks, multigrain chips, plain | Snacks | 1.31 mg | 57% |
| 492 | Nuts, coconut cream (liquid from grated meat), raw | Nuts and Seeds | 1.30 mg | 57% |
| 493 | Babyfood, cereal, mixed grain, with milk powder, dry | Babyfoods | 1.30 mg | 57% |
| 494 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 1.30 mg | 57% |
| 495 | Spices, onion powder | Spices and Herbs | 1.30 mg | 57% |
| 496 | Grains, buckwheat | Cereals, Grains and Pasta | 1.30 mg | 57% |
| 497 | Spices, caraway seed | Spices and Herbs | 1.30 mg | 57% |
| 498 | Nuts, European chestnuts (sweet), dried, unpeeled | Nuts and Seeds | 1.30 mg | 57% |
| 499 | Soup, cream, celery, dehydrated | Soups, Sauces and Gravies | 1.30 mg | 57% |
| 500 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 1.29 mg | 56% |
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