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 601–650 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Cereal, hot, cream of rice, dry | Breakfast cereals | 1.03 mg | 45% |
| 602 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 1.03 mg | 45% |
| 603 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 1.03 mg | 45% |
| 604 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 1.03 mg | 45% |
| 605 | Soybeans, green (edamame), frozen, prepared | Vegetables and Vegetable Products | 1.02 mg | 45% |
| 606 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 1.02 mg | 44% |
| 607 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 1.02 mg | 44% |
| 608 | Rose hips, wild, native | Fruits and fruit juices | 1.02 mg | 44% |
| 609 | Beans, kidney, all types, raw | Legumes and Legume Products | 1.02 mg | 44% |
| 610 | Bread, Boston brown, canned | Baked Products | 1.02 mg | 44% |
| 611 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 1.02 mg | 44% |
| 612 | Cookie, graham cracker, plain or honey (includes cinnamon) | Baked Products | 1.02 mg | 44% |
| 613 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 1.02 mg | 44% |
| 614 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 1.01 mg | 44% |
| 615 | Snacks, pretzels, hard, plain, salted | Snacks | 1.01 mg | 44% |
| 616 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 1.01 mg | 44% |
| 617 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 1.01 mg | 44% |
| 618 | Grains, millet, flour | Cereals, Grains and Pasta | 1.00 mg | 44% |
| 619 | English muffin, wheat | Baked Products | 1.00 mg | 44% |
| 620 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 1.00 mg | 43% |
| 621 | Beans, kidney, light red, raw | Legumes and Legume Products | 1.00 mg | 43% |
| 622 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 1.00 mg | 43% |
| 623 | Snacks, crisped rice bar, chocolate chip | Snacks | 1.00 mg | 43% |
| 624 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 0.99 mg | 43% |
| 625 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 0.99 mg | 43% |
| 626 | Cookie, oatmeal, homemade, with raisins | Baked Products | 0.99 mg | 43% |
| 627 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 0.99 mg | 43% |
| 628 | Muffin bar, all flavours | Baked Products | 0.99 mg | 43% |
| 629 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 0.99 mg | 43% |
| 630 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 0.98 mg | 43% |
| 631 | Snacks, popcorn, cakes | Snacks | 0.98 mg | 43% |
| 632 | Bread crumbs, dry, grated, seasoned | Baked Products | 0.98 mg | 43% |
| 633 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.98 mg | 43% |
| 634 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 0.98 mg | 43% |
| 635 | Potato, skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 0.98 mg | 43% |
| 636 | Spices, garlic powder | Spices and Herbs | 0.98 mg | 43% |
| 637 | Grains, rice, white, glutinous, dry | Cereals, Grains and Pasta | 0.97 mg | 42% |
| 638 | Snacks, trail mix, tropical | Snacks | 0.97 mg | 42% |
| 639 | Grains, oat bran, cooked | Cereals, Grains and Pasta | 0.96 mg | 42% |
| 640 | Snacks, popcorn, unpopped kernels | Snacks | 0.96 mg | 42% |
| 641 | Candies, M&M's peanut butter chocolate candies | Sweets | 0.96 mg | 42% |
| 642 | Spices, rosemary, fresh | Spices and Herbs | 0.96 mg | 42% |
| 643 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 0.96 mg | 42% |
| 644 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 0.96 mg | 42% |
| 645 | Malted milk, chocolate flavour, powder | Beverages | 0.96 mg | 42% |
| 646 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 0.95 mg | 41% |
| 647 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 0.95 mg | 41% |
| 648 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 0.95 mg | 41% |
| 649 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 0.95 mg | 41% |
| 650 | Candies, bars, Mounds | Sweets | 0.95 mg | 41% |
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