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
Selling a product with manganese? Generate a print-ready nutrition label from your recipe.
Showing 501–550 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Beans, yellow, raw | Legumes and Legume Products | 1.29 mg | 56% |
| 502 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 1.28 mg | 56% |
| 503 | Sweets, sugars, maple, granulated | Sweets | 1.28 mg | 56% |
| 504 | Yam, flour | Vegetables and Vegetable Products | 1.28 mg | 56% |
| 505 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 1.28 mg | 56% |
| 506 | Pepper, ancho, dried | Vegetables and Vegetable Products | 1.28 mg | 56% |
| 507 | Beans, small white, raw | Legumes and Legume Products | 1.28 mg | 56% |
| 508 | Snacks, oriental mix, rice-based | Snacks | 1.27 mg | 55% |
| 509 | Spices, dill weed, fresh | Spices and Herbs | 1.26 mg | 55% |
| 510 | Bread, multigrain, commercial | Baked Products | 1.26 mg | 55% |
| 511 | Bread, wheat germ, toasted | Baked Products | 1.26 mg | 55% |
| 512 | Bread, multigrain, commercial, reduced sodium | Baked Products | 1.26 mg | 55% |
| 513 | Grains, sorghum, flour | Cereals, Grains and Pasta | 1.26 mg | 55% |
| 514 | Cookie, molasses | Baked Products | 1.26 mg | 55% |
| 515 | Beans, lima, boiled, drained | Vegetables and Vegetable Products | 1.25 mg | 54% |
| 516 | Indian, bread, chapati or roti, plain | Baked Products | 1.25 mg | 54% |
| 517 | Beans, lima, boiled, drained, with salt | Vegetables and Vegetable Products | 1.25 mg | 54% |
| 518 | Loganberry, frozen | Fruits and fruit juices | 1.25 mg | 54% |
| 519 | Candies, bars, peanut | Sweets | 1.24 mg | 54% |
| 520 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 1.24 mg | 54% |
| 521 | Granola bar, chewy, sweet and salty | Baked Products | 1.24 mg | 54% |
| 522 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 1.24 mg | 54% |
| 523 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 1.23 mg | 53% |
| 524 | Spices, fenugreek seed | Spices and Herbs | 1.23 mg | 53% |
| 525 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 1.22 mg | 53% |
| 526 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 1.22 mg | 53% |
| 527 | Coffee, instant, decaffeinated, powder | Beverages | 1.22 mg | 53% |
| 528 | Peas, split, raw | Legumes and Legume Products | 1.22 mg | 53% |
| 529 | Beans, lima, raw | Vegetables and Vegetable Products | 1.22 mg | 53% |
| 530 | Sweets, topping, nuts in syrup | Sweets | 1.21 mg | 52% |
| 531 | Grains, rice flour, white | Cereals, Grains and Pasta | 1.20 mg | 52% |
| 532 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 1.20 mg | 52% |
| 533 | Coffee, instant with chicory, powder | Beverages | 1.20 mg | 52% |
| 534 | Nuts, pistachio nuts, raw | Nuts and Seeds | 1.20 mg | 52% |
| 535 | Beans, french, mature seeds, raw | Legumes and Legume Products | 1.20 mg | 52% |
| 536 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 1.20 mg | 52% |
| 537 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 1.20 mg | 52% |
| 538 | Grains, barley, malt flour | Cereals, Grains and Pasta | 1.19 mg | 52% |
| 539 | Nuts, European chestnuts (sweet), dried, peeled | Nuts and Seeds | 1.18 mg | 51% |
| 540 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 1.18 mg | 51% |
| 541 | Meatless, chicken | Legumes and Legume Products | 1.18 mg | 51% |
| 542 | Peppermint, fresh | Spices and Herbs | 1.18 mg | 51% |
| 543 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 1.18 mg | 51% |
| 544 | Tofu, fuyu, salted and fermented (with calcium sulphate) | Legumes and Legume Products | 1.17 mg | 51% |
| 545 | Tofu, fuyu, salted and fermented (prepared with magnesium chloride) | Legumes and Legume Products | 1.17 mg | 51% |
| 546 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 1.15 mg | 50% |
| 547 | Basil, fresh | Spices and Herbs | 1.15 mg | 50% |
| 548 | Beans, pinto, raw | Legumes and Legume Products | 1.15 mg | 50% |
| 549 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, dry | Babyfoods | 1.15 mg | 50% |
| 550 | Granola bar, chewy, fruit flavour, yogourt coated | Baked Products | 1.14 mg | 50% |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.