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 701–750 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 701 | Flour, almond | Nut and Seed Products | 1.81 mg | 79% | USDA_FF |
| 702 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 1.81 mg | 79% | CNF |
| 703 | Peanut butter, chunk style, with salt | Legumes and Legume Products | 1.80 mg | 78% | USDA_SR |
| 704 | Peanut butter, chunk style, without salt | Legumes and Legume Products | 1.80 mg | 78% | USDA_SR |
| 705 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 1.80 mg | 78% | CNF |
| 706 | Peanut butter, chunk type, fat, sugar and salt added | Legumes and Legume Products | 1.80 mg | 78% | CNF |
| 707 | Cereal, ready to eat, Toasted Oat O's, President's Choice | Breakfast cereals | 1.80 mg | 78% | CNF |
| 708 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 1.80 mg | 78% | CNF |
| 709 | Soup, cream, asparagus, dehydrated | Soups, Sauces and Gravies | 1.80 mg | 78% | CNF |
| 710 | Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar | Snacks | 1.80 mg | 78% | USDA_SR |
| 711 | Beans, white, mature seeds, raw | Legumes and Legume Products | 1.80 mg | 78% | USDA_SR |
| 712 | Beans, white, raw | Legumes and Legume Products | 1.80 mg | 78% | CNF |
| 713 | Pigeon peas (red gram), mature seeds, raw | Legumes and Legume Products | 1.79 mg | 78% | USDA_SR |
| 714 | Peas, pigeon (red gram), raw | Legumes and Legume Products | 1.79 mg | 78% | CNF |
| 715 | Muffins, English, whole-wheat | Baked Products | 1.79 mg | 78% | USDA_SR |
| 716 | Bagels, multigrain | Baked Products | 1.79 mg | 78% | USDA_SR |
| 717 | English muffin, whole wheat | Baked Products | 1.79 mg | 78% | CNF |
| 718 | Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | Snacks | 1.79 mg | 78% | USDA_SR |
| 719 | Snacks, pretzels, hard, plain, made with unenriched flour, salted | Snacks | 1.79 mg | 78% | USDA_SR |
| 720 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 1.79 mg | 78% | USDA_SR |
| 721 | Snacks, pretzels, hard, plain, unsalted | Snacks | 1.79 mg | 78% | CNF |
| 722 | Peanuts, all types, dry-roasted, with salt | Legumes and Legume Products | 1.79 mg | 78% | USDA_SR |
| 723 | Peanuts, all types, dry-roasted, without salt | Legumes and Legume Products | 1.79 mg | 78% | USDA_SR |
| 724 | Peanuts, all types, dry roasted | Legumes and Legume Products | 1.79 mg | 78% | CNF |
| 725 | Peanuts, all types, dry-roasted, salted | Legumes and Legume Products | 1.79 mg | 78% | CNF |
| 726 | Beans, cannellini, dry | Legumes and Legume Products | 1.78 mg | 78% | USDA_FF |
| 727 | Bread, sprouted wheat with added calcium and vitamin D, commercial | Baked Products | 1.78 mg | 77% | CNF |
| 728 | Crackers, wheat, low salt | Baked Products | 1.78 mg | 77% | USDA_SR |
| 729 | Cracker, wheat, low sodium | Baked Products | 1.78 mg | 77% | CNF |
| 730 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 1.78 mg | 77% | USDA_FF |
| 731 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 1.78 mg | 77% | USDA_FF |
| 732 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 1.78 mg | 77% | USDA_FF |
| 733 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 1.78 mg | 77% | USDA_FF |
| 734 | Snacks, granola bars, hard, plain | Snacks | 1.78 mg | 77% | USDA_SR |
| 735 | Granola bar, chewy, fruit and/or nut | Baked Products | 1.77 mg | 77% | CNF |
| 736 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend | Nut and Seed Products | 1.77 mg | 77% | USDA_SR |
| 737 | Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills | Breakfast cereals | 1.77 mg | 77% | CNF |
| 738 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 1.76 mg | 77% | CNF |
| 739 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 1.76 mg | 77% | USDA_FF |
| 740 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 1.76 mg | 77% | USDA_FF |
| 741 | Cereals ready-to-eat, wheat, puffed, fortified | Breakfast Cereals | 1.75 mg | 76% | USDA_SR |
| 742 | Clif Z bar | Baby Foods | 1.75 mg | 76% | USDA_SR |
| 743 | Bread, chapati or roti, whole wheat, commercially prepared, frozen | Baked Products | 1.75 mg | 76% | USDA_SR |
| 744 | Indian, bread, chapati or roti, whole-wheat | Baked Products | 1.75 mg | 76% | CNF |
| 745 | Nuts, acorn flour, full fat | Nut and Seed Products | 1.74 mg | 76% | USDA_SR |
| 746 | Nuts, acorn flour, full-fat | Nuts and Seeds | 1.74 mg | 76% | CNF |
| 747 | Bread, pita, whole-wheat | Baked Products | 1.74 mg | 76% | USDA_SR |
| 748 | Pinon Nuts, roasted (Navajo) | American Indian/Alaska Native Foods | 1.74 mg | 76% | USDA_SR |
| 749 | Mountain sorrel, native, leaves, raw | Vegetables and Vegetable Products | 1.74 mg | 76% | CNF |
| 750 | Bread, pita, whole-wheat | Baked Products | 1.74 mg | 76% | CNF |
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