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 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.10 mg | 48% |
| 552 | Eppaw, raw | Vegetables and Vegetable Products | 1.09 mg | 48% |
| 553 | Spelt, cooked | Cereal Grains and Pasta | 1.09 mg | 47% |
| 554 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 1.09 mg | 47% |
| 555 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 1.09 mg | 47% |
| 556 | Snacks, popcorn, microwave, 94% fat free | Snacks | 1.08 mg | 47% |
| 557 | Crackers, wheat, sandwich, with cheese filling | Baked Products | 1.08 mg | 47% |
| 558 | Pineapple, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.08 mg | 47% |
| 559 | Candies, NESTLE, BUTTERFINGER Crisp | Sweets | 1.08 mg | 47% |
| 560 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 1.07 mg | 46% |
| 561 | Crackers, melba toast, wheat | Baked Products | 1.06 mg | 46% |
| 562 | Drumstick leaves, raw | Vegetables and Vegetable Products | 1.06 mg | 46% |
| 563 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 1.06 mg | 46% |
| 564 | Pineapple, frozen, chunks, sweetened | Fruits and Fruit Juices | 1.06 mg | 46% |
| 565 | Pineapple, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.06 mg | 46% |
| 566 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 1.06 mg | 46% |
| 567 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 1.06 mg | 46% |
| 568 | Beans, black, mature seeds, raw | Legumes and Legume Products | 1.06 mg | 46% |
| 569 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 1.06 mg | 46% |
| 570 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 1.06 mg | 46% |
| 571 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 1.05 mg | 46% |
| 572 | Tofu, hard, prepared with nigari | Legumes and Legume Products | 1.05 mg | 46% |
| 573 | Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 1.05 mg | 46% |
| 574 | Rice, white, short-grain, raw, unenriched | Cereal Grains and Pasta | 1.04 mg | 45% |
| 575 | Rice, white, short-grain, enriched, uncooked | Cereal Grains and Pasta | 1.04 mg | 45% |
| 576 | Mung beans, mature seeds, raw | Legumes and Legume Products | 1.03 mg | 45% |
| 577 | Rice, white, long-grain, parboiled, unenriched, dry | Cereal Grains and Pasta | 1.03 mg | 45% |
| 578 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 1.03 mg | 45% |
| 579 | Snacks, trail mix, regular, unsalted | Snacks | 1.03 mg | 45% |
| 580 | Barley flour or meal | Cereal Grains and Pasta | 1.03 mg | 45% |
| 581 | Snacks, trail mix, regular | Snacks | 1.03 mg | 45% |
| 582 | Cereals, CREAM OF RICE, dry | Breakfast Cereals | 1.03 mg | 45% |
| 583 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 1.03 mg | 45% |
| 584 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.03 mg | 45% |
| 585 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.03 mg | 45% |
| 586 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 1.03 mg | 45% |
| 587 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 1.03 mg | 45% |
| 588 | Bread, wheat | Baked Products | 1.03 mg | 45% |
| 589 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 1.02 mg | 45% |
| 590 | Edamame, frozen, prepared | Vegetables and Vegetable Products | 1.02 mg | 45% |
| 591 | Rolls, dinner, wheat | Baked Products | 1.02 mg | 44% |
| 592 | Peanuts, all types, cooked, boiled, with salt | Legumes and Legume Products | 1.02 mg | 44% |
| 593 | Bread, oatmeal, toasted | Baked Products | 1.02 mg | 44% |
| 594 | Beans, kidney, all types, mature seeds, raw | Legumes and Legume Products | 1.02 mg | 44% |
| 595 | Bread, boston brown, canned | Baked Products | 1.02 mg | 44% |
| 596 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 1.02 mg | 44% |
| 597 | Rose Hips, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.02 mg | 44% |
| 598 | Cookies, graham crackers, plain or honey (includes cinnamon) | Baked Products | 1.02 mg | 44% |
| 599 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 1.02 mg | 44% |
| 600 | Snacks, pretzels, hard, plain, salted | Snacks | 1.01 mg | 44% |
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