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 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Candies, milk chocolate coated peanuts | Sweets | 0.94 mg | 41% |
| 652 | Cracker meal | Baked Products | 0.94 mg | 41% |
| 653 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 0.94 mg | 41% |
| 654 | Snacks, popcorn, air-popped, white popcorn | Snacks | 0.94 mg | 41% |
| 655 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 0.94 mg | 41% |
| 656 | Candies, bars, Twix peanut butter cookie | Sweets | 0.94 mg | 41% |
| 657 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 0.94 mg | 41% |
| 658 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 0.94 mg | 41% |
| 659 | Cereal, ready to eat, Honey Bunches of Oats with almonds, Post | Breakfast cereals | 0.94 mg | 41% |
| 660 | Babyfood, cereal, mixed grain, prepared with formula or breast milk | Babyfoods | 0.94 mg | 41% |
| 661 | Spinach, boiled, drained | Vegetables and Vegetable Products | 0.94 mg | 41% |
| 662 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 0.93 mg | 40% |
| 663 | Candies, chocolate covered, dietetic or low calorie | Sweets | 0.93 mg | 40% |
| 664 | Pineapple, raw | Fruits and fruit juices | 0.93 mg | 40% |
| 665 | Cereal, hot, oats, one minute, prepared, Quaker | Breakfast cereals | 0.92 mg | 40% |
| 666 | Cereal, hot, oats, quick, prepared, Quaker | Breakfast cereals | 0.92 mg | 40% |
| 667 | Cereal, hot, oats, large flakes, prepared, Quaker | Breakfast cereals | 0.92 mg | 40% |
| 668 | Beans, cranberry (roman), raw | Legumes and Legume Products | 0.92 mg | 40% |
| 669 | Bread crumbs, dry, grated, plain | Baked Products | 0.92 mg | 40% |
| 670 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 0.92 mg | 40% |
| 671 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 0.92 mg | 40% |
| 672 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 0.92 mg | 40% |
| 673 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 0.92 mg | 40% |
| 674 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 0.92 mg | 40% |
| 675 | Cracker, standard snack-type, with whole-wheat | Baked Products | 0.92 mg | 40% |
| 676 | Babyfood, cereal, oat, prepared with formula or breast milk | Babyfoods | 0.91 mg | 40% |
| 677 | Cookie, peanut butter sandwich | Baked Products | 0.91 mg | 40% |
| 678 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 0.91 mg | 40% |
| 679 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 0.91 mg | 40% |
| 680 | Grains, rice, brown, long-grain, cooked | Cereals, Grains and Pasta | 0.91 mg | 39% |
| 681 | Snacks, sesame sticks, wheat-based, salted | Snacks | 0.90 mg | 39% |
| 682 | Pancake, plain, homemade with butter and maple syrup | Baked Products | 0.90 mg | 39% |
| 683 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 0.90 mg | 39% |
| 684 | Corn, dried, yellow | Vegetables and Vegetable Products | 0.90 mg | 39% |
| 685 | Babyfood, cereal, mixed grain, with fruit, prepared with formula or breast milk | Babyfoods | 0.90 mg | 39% |
| 686 | Babyfood, cereal, Oat, with milk powder, prepared with water | Babyfoods | 0.90 mg | 39% |
| 687 | Spinach, raw | Vegetables and Vegetable Products | 0.90 mg | 39% |
| 688 | Dessert, rennin, tablets, unsweetened | Sweets | 0.90 mg | 39% |
| 689 | Soybean, curd cheese | Legumes and Legume Products | 0.89 mg | 39% |
| 690 | Candies, fudge, chocolate with nuts, homemade | Sweets | 0.89 mg | 38% |
| 691 | Amaranth leaves, fresh | Vegetables and Vegetable Products | 0.89 mg | 38% |
| 692 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 0.88 mg | 38% |
| 693 | Cowpeas (black-eyed peas), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.88 mg | 38% |
| 694 | Snacks, popcorn, oil-popped, white popcorn, with salt | Snacks | 0.88 mg | 38% |
| 695 | Bagel, cinnamon-raisin | Baked Products | 0.88 mg | 38% |
| 696 | Candies, halavah (halvah), plain | Sweets | 0.87 mg | 38% |
| 697 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 0.87 mg | 38% |
| 698 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 0.87 mg | 38% |
| 699 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 0.87 mg | 38% |
| 700 | Bagel, oat bran | Baked Products | 0.86 mg | 38% |
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