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 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Amaranth leaves, boiled, drained | Vegetables and Vegetable Products | 0.86 mg | 37% |
| 702 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 0.86 mg | 37% |
| 703 | Soybean, fermented products, miso | Legumes and Legume Products | 0.86 mg | 37% |
| 704 | Nuts, almond paste, sweetened | Nuts and Seeds | 0.86 mg | 37% |
| 705 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 0.85 mg | 37% |
| 706 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 0.85 mg | 37% |
| 707 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 0.85 mg | 37% |
| 708 | Granola bar, chewy, chocolate coated, all flavours | Baked Products | 0.85 mg | 37% |
| 709 | Grains, amaranth, cooked | Cereals, Grains and Pasta | 0.85 mg | 37% |
| 710 | Bread, pumpernickel, toasted | Baked Products | 0.85 mg | 37% |
| 711 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 0.85 mg | 37% |
| 712 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 0.84 mg | 37% |
| 713 | Bread, wheat germ | Baked Products | 0.84 mg | 37% |
| 714 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.84 mg | 37% |
| 715 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 0.84 mg | 37% |
| 716 | Cassava (manioc), flour | Vegetables and Vegetable Products | 0.84 mg | 37% |
| 717 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 0.84 mg | 37% |
| 718 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 0.84 mg | 36% |
| 719 | Cereal, hot, oats, instant: regular, prepared | Breakfast cereals | 0.83 mg | 36% |
| 720 | Babyfood, cereal, wheat, with milk powder and fruit, dry | Babyfoods | 0.83 mg | 36% |
| 721 | Nuts, cashew nuts, dry roasted, salted | Nuts and Seeds | 0.83 mg | 36% |
| 722 | Nuts, cashew nuts, dry roasted | Nuts and Seeds | 0.83 mg | 36% |
| 723 | Soybeans, dry, boiled | Legumes and Legume Products | 0.82 mg | 36% |
| 724 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 0.82 mg | 36% |
| 725 | Cookie, oatmeal sandwich, cream filling | Baked Products | 0.82 mg | 36% |
| 726 | English muffin, multigrain (also granola), toasted | Baked Products | 0.82 mg | 36% |
| 727 | Cracker, cheese, sandwich-type, with peanut butter filling | Baked Products | 0.82 mg | 36% |
| 728 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 0.82 mg | 36% |
| 729 | Cracker, matzo, egg and onion | Baked Products | 0.82 mg | 36% |
| 730 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 0.82 mg | 36% |
| 731 | Pineapple, raw, extra sweet variety | Fruits and fruit juices | 0.82 mg | 36% |
| 732 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.82 mg | 36% |
| 733 | Nuts, cashew butter, plain | Nuts and Seeds | 0.81 mg | 35% |
| 734 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 0.81 mg | 35% |
| 735 | Beans, lima, baby, frozen, boiled, drained | Vegetables and Vegetable Products | 0.81 mg | 35% |
| 736 | Beans, lima, baby, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.81 mg | 35% |
| 737 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 0.81 mg | 35% |
| 738 | Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated | Beverages | 0.81 mg | 35% |
| 739 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 0.81 mg | 35% |
| 740 | Bread, protein (includes gluten), toasted | Baked Products | 0.80 mg | 35% |
| 741 | Candies, bars / chips, semisweet chocolate | Sweets | 0.80 mg | 35% |
| 742 | Soup, cream, vegetable, dehydrated | Soups, Sauces and Gravies | 0.80 mg | 35% |
| 743 | Sweets, chocolate, semisweet, made with butter | Sweets | 0.80 mg | 35% |
| 744 | Candies, bars / chips, semisweet chocolate with butter | Sweets | 0.80 mg | 35% |
| 745 | Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed | Legumes and Legume Products | 0.80 mg | 35% |
| 746 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained | Vegetables and Vegetable Products | 0.79 mg | 34% |
| 747 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 34% |
| 748 | Rice, spanish rice mix, unprepared | Mixed Dishes | 0.79 mg | 34% |
| 749 | Okra (gumbo), raw | Vegetables and Vegetable Products | 0.79 mg | 34% |
| 750 | Muffin, blueberry, commercial, reduced fat | Baked Products | 0.79 mg | 34% |
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