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 551–600 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Kanpyo (dried gourd strips) | Vegetables and Vegetable Products | 1.14 mg | 49% |
| 552 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 1.13 mg | 49% |
| 553 | Cracker, melba toast, plain | Baked Products | 1.13 mg | 49% |
| 554 | Beans, black, flour | Legumes and Legume Products | 1.13 mg | 49% |
| 555 | Cracker, melba toast, plain, unsalted | Baked Products | 1.13 mg | 49% |
| 556 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 1.13 mg | 49% |
| 557 | Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's | Breakfast cereals | 1.13 mg | 49% |
| 558 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 1.12 mg | 49% |
| 559 | Candies, sugar-coated almonds | Sweets | 1.12 mg | 49% |
| 560 | Pineapple, canned, water pack, solids and liquid | Fruits and fruit juices | 1.12 mg | 49% |
| 561 | Pineapple, canned, juice pack, solids and liquid | Fruits and fruit juices | 1.12 mg | 49% |
| 562 | English muffin, wheat, toasted | Baked Products | 1.12 mg | 49% |
| 563 | Spices, spearmint, fresh | Spices and Herbs | 1.12 mg | 49% |
| 564 | Carrot, dehydrated | Vegetables and Vegetable Products | 1.12 mg | 49% |
| 565 | Snacks, popcorn, air-popped | Snacks | 1.11 mg | 48% |
| 566 | Beans, kidney, dark red, raw | Legumes and Legume Products | 1.11 mg | 48% |
| 567 | Candies, Reese's Pieces | Sweets | 1.10 mg | 48% |
| 568 | Salmonberry, raw | Fruits and fruit juices | 1.10 mg | 48% |
| 569 | Coffee substitute, cereal grain beverage, powder | Beverages | 1.10 mg | 48% |
| 570 | Grains, rice, white, medium-grain, dry | Cereals, Grains and Pasta | 1.10 mg | 48% |
| 571 | Nuts, Chinese chestnuts, boiled and steamed | Nuts and Seeds | 1.10 mg | 48% |
| 572 | Grains, rice, brown, medium-grain, cooked | Cereals, Grains and Pasta | 1.10 mg | 48% |
| 573 | Pineapple, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 1.10 mg | 48% |
| 574 | Eppaw, raw | Vegetables and Vegetable Products | 1.09 mg | 48% |
| 575 | Grains, spelt, cooked | Cereals, Grains and Pasta | 1.09 mg | 47% |
| 576 | Sweet potato, flour | Vegetables and Vegetable Products | 1.09 mg | 47% |
| 577 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 1.09 mg | 47% |
| 578 | Snacks, popcorn, microwave, lower in fat | Snacks | 1.08 mg | 47% |
| 579 | Cracker, wheat, sandwich, with cheese filling | Baked Products | 1.08 mg | 47% |
| 580 | Pineapple, canned heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.08 mg | 47% |
| 581 | Sweets, maple taffy | Sweets | 1.08 mg | 47% |
| 582 | Cracker, melba toast, wheat | Baked Products | 1.06 mg | 46% |
| 583 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 1.06 mg | 46% |
| 584 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 1.06 mg | 46% |
| 585 | Pineapple, frozen chunks, sweetened | Fruits and fruit juices | 1.06 mg | 46% |
| 586 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 1.06 mg | 46% |
| 587 | Pineapple, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.06 mg | 46% |
| 588 | Cookie, oatmeal, homemade, without raisins | Baked Products | 1.06 mg | 46% |
| 589 | Beans, black, mature seeds, raw | Legumes and Legume Products | 1.06 mg | 46% |
| 590 | Sweets, sugars, maple, hard | Sweets | 1.06 mg | 46% |
| 591 | Indian, bread, paratha, whole-wheat | Baked Products | 1.05 mg | 46% |
| 592 | Pineapple juice, frozen concentrate, diluted | Fruits and fruit juices | 1.05 mg | 46% |
| 593 | Cereal, ready to eat, Honeycomb, Post | Breakfast cereals | 1.04 mg | 45% |
| 594 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 1.04 mg | 45% |
| 595 | Grains, rice, white, short-grain, dry | Cereals, Grains and Pasta | 1.04 mg | 45% |
| 596 | Beans, legumes, mung (green gram), raw | Legumes and Legume Products | 1.03 mg | 45% |
| 597 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 1.03 mg | 45% |
| 598 | Snacks, trail mix, regular, unsalted | Snacks | 1.03 mg | 45% |
| 599 | Snacks, trail mix, regular | Snacks | 1.03 mg | 45% |
| 600 | Grains, barley flour | Cereals, Grains and Pasta | 1.03 mg | 45% |
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