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 651–700 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 651 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 1.93 mg | 84% | USDA_FF |
| 652 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 1.93 mg | 84% | USDA_FF |
| 653 | Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills | Breakfast cereals | 1.93 mg | 84% | CNF |
| 654 | Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's | Breakfast cereals | 1.93 mg | 84% | CNF |
| 655 | Beans, white, flour | Legumes and Legume Products | 1.92 mg | 83% | CNF |
| 656 | Rolls, pumpernickel | Baked Products | 1.91 mg | 83% | USDA_SR |
| 657 | Roll, pumpernickel | Baked Products | 1.91 mg | 83% | CNF |
| 658 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 1.90 mg | 83% | USDA_FF |
| 659 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 1.90 mg | 83% | USDA_FF |
| 660 | Spices, coriander seed | Spices and Herbs | 1.90 mg | 83% | USDA_SR |
| 661 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 1.90 mg | 83% | USDA_SR |
| 662 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 1.90 mg | 83% | CNF |
| 663 | Spices, coriander seed (cilantro) | Spices and Herbs | 1.90 mg | 83% | CNF |
| 664 | Muffin, wheat bran, with raisins, homemade | Baked Products | 1.90 mg | 83% | CNF |
| 665 | Peppers, sweet, red, freeze-dried | Vegetables and Vegetable Products | 1.90 mg | 82% | USDA_SR |
| 666 | Pepper, sweet, green, freeze-dried | Vegetables and Vegetable Products | 1.90 mg | 82% | CNF |
| 667 | Pepper, sweet, red, freeze-dried | Vegetables and Vegetable Products | 1.89 mg | 82% | CNF |
| 668 | Bread, whole-wheat, prepared from recipe | Baked Products | 1.88 mg | 82% | USDA_SR |
| 669 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 1.88 mg | 82% | CNF |
| 670 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 1.87 mg | 81% | USDA_FF |
| 671 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 1.87 mg | 81% | USDA_FF |
| 672 | Spices, rosemary, dried | Spices and Herbs | 1.87 mg | 81% | USDA_SR |
| 673 | Spices, rosemary, dried | Spices and Herbs | 1.87 mg | 81% | CNF |
| 674 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 1.86 mg | 81% | CNF |
| 675 | Wheat, sprouted | Cereal Grains and Pasta | 1.86 mg | 81% | USDA_SR |
| 676 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 1.86 mg | 81% | CNF |
| 677 | Bread, whole wheat, commercial, toasted | Baked Products | 1.86 mg | 81% | CNF |
| 678 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 1.85 mg | 80% | USDA_SR |
| 679 | Tomatoes, sun-dried | Vegetables and Vegetable Products | 1.85 mg | 80% | USDA_SR |
| 680 | Tomato, sun-dried | Vegetables and Vegetable Products | 1.85 mg | 80% | CNF |
| 681 | Cereal, ready to eat, Harvest Crunch: Honey Nut, Light and Crisp, Quaker | Breakfast cereals | 1.85 mg | 80% | CNF |
| 682 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 1.84 mg | 80% | USDA_SR |
| 683 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 1.84 mg | 80% | USDA_SR |
| 684 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 1.84 mg | 80% | CNF |
| 685 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 1.84 mg | 80% | CNF |
| 686 | Bread, oat (includes oatmeal and oat bran), commercial, toasted | Baked Products | 1.84 mg | 80% | CNF |
| 687 | Nuts, almonds, blanched | Nut and Seed Products | 1.83 mg | 80% | USDA_SR |
| 688 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 1.83 mg | 80% | CNF |
| 689 | Spices, dill seed | Spices and Herbs | 1.83 mg | 80% | USDA_SR |
| 690 | Pie Crust, Cookie-type, Chocolate, Ready Crust | Baked Products | 1.83 mg | 80% | USDA_SR |
| 691 | Spices, dill seed | Spices and Herbs | 1.83 mg | 80% | CNF |
| 692 | Muffin, wheat bran, dry mix, prepared | Baked Products | 1.83 mg | 80% | CNF |
| 693 | Pie crust, cookie-type, chocolate, ready-to-serve | Baked Products | 1.83 mg | 80% | CNF |
| 694 | Mothbeans, mature seeds, raw | Legumes and Legume Products | 1.82 mg | 79% | USDA_SR |
| 695 | Piki bread, made from blue cornmeal (Hopi) | American Indian/Alaska Native Foods | 1.82 mg | 79% | USDA_SR |
| 696 | Moth beans, raw | Legumes and Legume Products | 1.82 mg | 79% | CNF |
| 697 | Snacks, corn cakes, very low sodium | Snacks | 1.81 mg | 79% | USDA_SR |
| 698 | Snacks, corn cakes | Snacks | 1.81 mg | 79% | USDA_SR |
| 699 | Snacks, corn cakes, very low sodium | Snacks | 1.81 mg | 79% | CNF |
| 700 | Snacks, corn cakes | Snacks | 1.81 mg | 79% | CNF |
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