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 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Snacks, granola bars, hard, peanut butter | Snacks | 0.92 mg | 40% |
| 652 | Beans, cranberry (roman), mature seeds, raw | Legumes and Legume Products | 0.92 mg | 40% |
| 653 | Kale, raw | Vegetables and Vegetable Products | 0.92 mg | 40% |
| 654 | Bread, crumbs, dry, grated, plain | Baked Products | 0.92 mg | 40% |
| 655 | Pasta, dry, enriched | Cereal Grains and Pasta | 0.92 mg | 40% |
| 656 | Pasta, dry, unenriched | Cereal Grains and Pasta | 0.92 mg | 40% |
| 657 | Crackers, standard snack-type, with whole wheat | Baked Products | 0.92 mg | 40% |
| 658 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 0.92 mg | 40% |
| 659 | Cookies, peanut butter sandwich, regular | Baked Products | 0.91 mg | 40% |
| 660 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 0.91 mg | 40% |
| 661 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 0.91 mg | 40% |
| 662 | Bread, rye, toasted | Baked Products | 0.91 mg | 39% |
| 663 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 0.90 mg | 39% |
| 664 | Snacks, sesame sticks, wheat-based, salted | Snacks | 0.90 mg | 39% |
| 665 | Corn, dried, yellow (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.90 mg | 39% |
| 666 | Spinach, raw | Vegetables and Vegetable Products | 0.90 mg | 39% |
| 667 | Desserts, rennin, tablets, unsweetened | Sweets | 0.90 mg | 39% |
| 668 | Soybean, curd cheese | Legumes and Legume Products | 0.89 mg | 39% |
| 669 | Candies, chocolate covered, low sugar or low calorie | Sweets | 0.89 mg | 39% |
| 670 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 0.89 mg | 39% |
| 671 | Van's, Gluten Free, Totally Original Waffles | Baked Products | 0.89 mg | 39% |
| 672 | Amaranth leaves, raw | Vegetables and Vegetable Products | 0.89 mg | 38% |
| 673 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 0.89 mg | 38% |
| 674 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 0.88 mg | 38% |
| 675 | Cowpeas (blackeyes), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.88 mg | 38% |
| 676 | Snacks, popcorn, oil-popped, white popcorn, salt added | Snacks | 0.88 mg | 38% |
| 677 | Bagels, cinnamon-raisin | Baked Products | 0.88 mg | 38% |
| 678 | Okra, frozen, unprepared | Vegetables and Vegetable Products | 0.87 mg | 38% |
| 679 | Candies, halavah, plain | Sweets | 0.87 mg | 38% |
| 680 | Drumstick leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.87 mg | 38% |
| 681 | Drumstick leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.87 mg | 38% |
| 682 | Chocolate-flavored hazelnut spread | Sweets | 0.87 mg | 38% |
| 683 | Bagels, oat bran | Baked Products | 0.86 mg | 38% |
| 684 | Amaranth leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.86 mg | 37% |
| 685 | Amaranth leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.86 mg | 37% |
| 686 | Miso | Legumes and Legume Products | 0.86 mg | 37% |
| 687 | Nuts, almond paste | Nut and Seed Products | 0.86 mg | 37% |
| 688 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 0.85 mg | 37% |
| 689 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 0.85 mg | 37% |
| 690 | Amaranth grain, cooked | Cereal Grains and Pasta | 0.85 mg | 37% |
| 691 | Nuts, chestnuts, european, boiled and steamed | Nut and Seed Products | 0.85 mg | 37% |
| 692 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS | Breakfast Cereals | 0.85 mg | 37% |
| 693 | Beverages, ABBOTT, EAS soy protein powder | Beverages | 0.85 mg | 37% |
| 694 | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | Vegetables and Vegetable Products | 0.85 mg | 37% |
| 695 | Corn, dried (Navajo) | American Indian/Alaska Native Foods | 0.85 mg | 37% |
| 696 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 0.85 mg | 37% |
| 697 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 0.85 mg | 37% |
| 698 | Crackers, cream, La Moderna Rikis Cream Crackers | Baked Products | 0.84 mg | 37% |
| 699 | Okra, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.84 mg | 37% |
| 700 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.84 mg | 37% |
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