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 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 0.84 mg | 36% |
| 702 | Nuts, cashew nuts, dry roasted, without salt added | Nut and Seed Products | 0.83 mg | 36% |
| 703 | Nuts, cashew nuts, dry roasted, with salt added | Nut and Seed Products | 0.83 mg | 36% |
| 704 | Soybeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.82 mg | 36% |
| 705 | Soybeans, mature cooked, boiled, without salt | Legumes and Legume Products | 0.82 mg | 36% |
| 706 | Bread, rye | Baked Products | 0.82 mg | 36% |
| 707 | Cookies, oatmeal sandwich, with creme filling | Baked Products | 0.82 mg | 36% |
| 708 | Crackers, cheese, sandwich-type with peanut butter filling | Baked Products | 0.82 mg | 36% |
| 709 | Cereals, WHEATENA, cooked with water | Breakfast Cereals | 0.82 mg | 36% |
| 710 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 0.82 mg | 36% |
| 711 | Crackers, matzo, egg and onion | Baked Products | 0.82 mg | 36% |
| 712 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 0.82 mg | 36% |
| 713 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 0.82 mg | 36% |
| 714 | Wheat flour, white (industrial), 10% protein, bleached, unenriched | Cereal Grains and Pasta | 0.82 mg | 36% |
| 715 | Wheat flour, white (industrial), 10% protein, bleached, enriched | Cereal Grains and Pasta | 0.82 mg | 36% |
| 716 | Wheat flour, white (industrial), 10% protein, unbleached, enriched | Cereal Grains and Pasta | 0.82 mg | 36% |
| 717 | Pineapple, raw, extra sweet variety | Fruits and Fruit Juices | 0.82 mg | 36% |
| 718 | Cereals, WHEATENA, cooked with water, with salt | Breakfast Cereals | 0.82 mg | 36% |
| 719 | Nuts, coconut cream, canned, sweetened | Nut and Seed Products | 0.81 mg | 35% |
| 720 | Nuts, cashew butter, plain, without salt added | Nut and Seed Products | 0.81 mg | 35% |
| 721 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.81 mg | 35% |
| 722 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.81 mg | 35% |
| 723 | Nuts, coconut milk, frozen (liquid expressed from grated meat and water) | Nut and Seed Products | 0.81 mg | 35% |
| 724 | Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener | Beverages | 0.81 mg | 35% |
| 725 | Bread, protein, (includes gluten), toasted | Baked Products | 0.80 mg | 35% |
| 726 | Cookies, oatmeal, with raisins | Baked Products | 0.80 mg | 35% |
| 727 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water | Legumes and Legume Products | 0.80 mg | 35% |
| 728 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch | Baked Products | 0.80 mg | 35% |
| 729 | Soup, cream of vegetable, dry, powder | Soups, Sauces, and Gravies | 0.80 mg | 35% |
| 730 | Candies, semisweet chocolate, made with butter | Sweets | 0.80 mg | 35% |
| 731 | Udi's, Gluten Free, Classic French Dinner Rolls | Baked Products | 0.80 mg | 35% |
| 732 | Candies, semisweet chocolate | Sweets | 0.80 mg | 35% |
| 733 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 0.79 mg | 34% |
| 734 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 0.79 mg | 34% |
| 735 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 34% |
| 736 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.79 mg | 34% |
| 737 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 0.79 mg | 34% |
| 738 | Okra, raw | Vegetables and Vegetable Products | 0.79 mg | 34% |
| 739 | Muffin, blueberry, commercially prepared, low-fat | Baked Products | 0.79 mg | 34% |
| 740 | Crackers, standard snack-type, sandwich, with peanut butter filling | Baked Products | 0.78 mg | 34% |
| 741 | Lambsquarters, raw | Vegetables and Vegetable Products | 0.78 mg | 34% |
| 742 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 0.78 mg | 34% |
| 743 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 0.78 mg | 34% |
| 744 | Couscous, dry | Cereal Grains and Pasta | 0.78 mg | 34% |
| 745 | Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors | Snacks | 0.78 mg | 34% |
| 746 | Bread, oat bran | Baked Products | 0.78 mg | 34% |
| 747 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.78 mg | 34% |
| 748 | Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour | Snacks | 0.77 mg | 34% |
| 749 | Snacks, corn-based, extruded, chips, barbecue-flavor | Snacks | 0.77 mg | 34% |
| 750 | Popcorn, microwave, regular (butter) flavor, made with palm oil | Snacks | 0.77 mg | 34% |
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