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 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Wild rice, raw | Cereal Grains and Pasta | 1.33 mg | 58% |
| 452 | Chocolate, dark, 60-69% cacao solids | Sweets | 1.32 mg | 58% |
| 453 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush | Snacks | 1.32 mg | 57% |
| 454 | Barley, pearled, raw | Cereal Grains and Pasta | 1.32 mg | 57% |
| 455 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.32 mg | 57% |
| 456 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor | Snacks | 1.31 mg | 57% |
| 457 | Bread, pumpernickel | Baked Products | 1.30 mg | 57% |
| 458 | Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat | Baby Foods | 1.30 mg | 57% |
| 459 | Nuts, coconut cream, raw (liquid expressed from grated meat) | Nut and Seed Products | 1.30 mg | 57% |
| 460 | Tempeh | Legumes and Legume Products | 1.30 mg | 57% |
| 461 | Spices, onion powder | Spices and Herbs | 1.30 mg | 57% |
| 462 | Spices, caraway seed | Spices and Herbs | 1.30 mg | 57% |
| 463 | Nuts, chestnuts, european, dried, unpeeled | Nut and Seed Products | 1.30 mg | 57% |
| 464 | Buckwheat | Cereal Grains and Pasta | 1.30 mg | 57% |
| 465 | Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry | Breakfast Cereals | 1.30 mg | 56% |
| 466 | Babyfood, cereal, rice with pears and apple, dry, instant fortified | Baby Foods | 1.30 mg | 56% |
| 467 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, with yogurt coating | Snacks | 1.30 mg | 56% |
| 468 | Noodles, japanese, soba, dry | Cereal Grains and Pasta | 1.29 mg | 56% |
| 469 | Pie Crust, Cookie-type, Graham Cracker, Ready Crust | Baked Products | 1.29 mg | 56% |
| 470 | Beans, yellow, mature seeds, raw | Legumes and Legume Products | 1.29 mg | 56% |
| 471 | Tempeh, cooked | Legumes and Legume Products | 1.28 mg | 56% |
| 472 | Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow | Snacks | 1.28 mg | 56% |
| 473 | Peppers, ancho, dried | Vegetables and Vegetable Products | 1.28 mg | 56% |
| 474 | Beans, small white, mature seeds, raw | Legumes and Legume Products | 1.28 mg | 56% |
| 475 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted | Breakfast Cereals | 1.28 mg | 56% |
| 476 | Snacks, oriental mix, rice-based | Snacks | 1.27 mg | 55% |
| 477 | Dill weed, fresh | Spices and Herbs | 1.26 mg | 55% |
| 478 | Snacks, granola bars, soft, uncoated, chocolate chip | Snacks | 1.26 mg | 55% |
| 479 | Snacks, granola bars, soft, uncoated, raisin | Snacks | 1.26 mg | 55% |
| 480 | Sorghum flour, whole-grain | Cereal Grains and Pasta | 1.26 mg | 55% |
| 481 | Cookies, molasses | Baked Products | 1.26 mg | 55% |
| 482 | Snacks, peas, roasted, wasabi-flavored | Snacks | 1.25 mg | 55% |
| 483 | Lima beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.25 mg | 54% |
| 484 | Lima beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.25 mg | 54% |
| 485 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 1.25 mg | 54% |
| 486 | Loganberries, frozen | Fruits and Fruit Juices | 1.25 mg | 54% |
| 487 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 1.24 mg | 54% |
| 488 | Candies, peanut bar | Sweets | 1.24 mg | 54% |
| 489 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 1.24 mg | 54% |
| 490 | Candies, coconut bar, not chocolate covered | Sweets | 1.24 mg | 54% |
| 491 | Cookies, oatmeal, dry mix | Baked Products | 1.23 mg | 53% |
| 492 | Spices, fenugreek seed | Spices and Herbs | 1.23 mg | 53% |
| 493 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 1.23 mg | 53% |
| 494 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 1.22 mg | 53% |
| 495 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 1.22 mg | 53% |
| 496 | Beverages, coffee, instant, decaffeinated, powder | Beverages | 1.22 mg | 53% |
| 497 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 1.22 mg | 53% |
| 498 | Bread, reduced-calorie, wheat | Baked Products | 1.21 mg | 53% |
| 499 | Toppings, nuts in syrup | Sweets | 1.21 mg | 52% |
| 500 | Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS | Snacks | 1.21 mg | 52% |
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