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 751–800 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 751 | Beans, adzuki, mature seeds, raw | Legumes and Legume Products | 1.73 mg | 75% | USDA_SR |
| 752 | Beans, adzuki, raw | Legumes and Legume Products | 1.73 mg | 75% | CNF |
| 753 | Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's | Baked Products | 1.73 mg | 75% | CNF |
| 754 | Peanuts, valencia, oil-roasted, without salt | Legumes and Legume Products | 1.72 mg | 75% | USDA_SR |
| 755 | Peanuts, valencia, oil-roasted, with salt | Legumes and Legume Products | 1.72 mg | 75% | USDA_SR |
| 756 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 1.72 mg | 75% | CNF |
| 757 | Peanuts, Valencia, oil-roasted, salted | Legumes and Legume Products | 1.72 mg | 75% | CNF |
| 758 | Thyme, fresh | Spices and Herbs | 1.72 mg | 75% | USDA_SR |
| 759 | Spices, thyme, fresh | Spices and Herbs | 1.72 mg | 75% | CNF |
| 760 | Lentils, pink or red, raw | Legumes and Legume Products | 1.72 mg | 75% | USDA_SR |
| 761 | Lentils, pink, raw | Legumes and Legume Products | 1.72 mg | 75% | CNF |
| 762 | Beverages, coffee, instant, regular, half the caffeine | Beverages | 1.71 mg | 74% | USDA_SR |
| 763 | Beverages, coffee, instant, regular, powder | Beverages | 1.71 mg | 74% | USDA_SR |
| 764 | Coffee, instant, powder, half the caffeine | Beverages | 1.71 mg | 74% | CNF |
| 765 | Coffee, instant, regular, powder | Beverages | 1.71 mg | 74% | CNF |
| 766 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 1.71 mg | 74% | USDA_SR |
| 767 | Nuts, chestnuts, chinese, roasted | Nut and Seed Products | 1.71 mg | 74% | USDA_SR |
| 768 | Nuts, Chinese chestnuts, roasted | Nuts and Seeds | 1.71 mg | 74% | CNF |
| 769 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 1.70 mg | 74% | USDA_FF |
| 770 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 1.70 mg | 74% | USDA_FF |
| 771 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 1.70 mg | 74% | USDA_FF |
| 772 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 1.70 mg | 74% | USDA_FF |
| 773 | Spices, chili powder | Spices and Herbs | 1.70 mg | 74% | USDA_SR |
| 774 | Spices, chili powder | Spices and Herbs | 1.70 mg | 74% | CNF |
| 775 | Peanuts, virginia, raw | Legumes and Legume Products | 1.70 mg | 74% | USDA_SR |
| 776 | Peanuts, Virginia, raw | Legumes and Legume Products | 1.70 mg | 74% | CNF |
| 777 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 1.69 mg | 73% | USDA_FF |
| 778 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 1.69 mg | 73% | USDA_FF |
| 779 | Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 1.69 mg | 73% | USDA_SR |
| 780 | Udi's, Gluten Free, Whole Grain Dinner Rolls | Baked Products | 1.69 mg | 73% | USDA_SR |
| 781 | Lima beans, thin seeded (baby), mature seeds, raw | Legumes and Legume Products | 1.69 mg | 73% | USDA_SR |
| 782 | Beans, lima, dry, baby, raw | Legumes and Legume Products | 1.69 mg | 73% | CNF |
| 783 | Snacks, granola bites, mixed flavors | Snacks | 1.68 mg | 73% | USDA_SR |
| 784 | Candies, praline, prepared-from-recipe | Sweets | 1.68 mg | 73% | USDA_SR |
| 785 | Candies, praline, homemade | Sweets | 1.68 mg | 73% | CNF |
| 786 | Peanut butter, creamy | Legumes and Legume Products | 1.68 mg | 73% | USDA_FF |
| 787 | Peanuts, raw | Legumes and Legume Products | 1.68 mg | 73% | USDA_FF |
| 788 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 1.68 mg | 73% | USDA_FF |
| 789 | Bread, whole wheat, commercial | Baked Products | 1.68 mg | 73% | CNF |
| 790 | Lima beans, large, mature seeds, raw | Legumes and Legume Products | 1.67 mg | 73% | USDA_SR |
| 791 | Garlic, raw | Vegetables and Vegetable Products | 1.67 mg | 73% | USDA_SR |
| 792 | Bread, oat (includes oatmeal and oat bran), commercial | Baked Products | 1.67 mg | 73% | CNF |
| 793 | Beans, lima, dry, large, raw | Legumes and Legume Products | 1.67 mg | 73% | CNF |
| 794 | Garlic, raw | Vegetables and Vegetable Products | 1.67 mg | 73% | CNF |
| 795 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 1.67 mg | 73% | USDA_FF |
| 796 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 1.67 mg | 73% | USDA_FF |
| 797 | Nuts, cashew nuts, oil roasted, without salt added | Nut and Seed Products | 1.67 mg | 73% | USDA_SR |
| 798 | Nuts, cashew nuts, oil roasted, with salt added | Nut and Seed Products | 1.67 mg | 73% | USDA_SR |
| 799 | Nuts, cashew nuts, oil roasted, salted | Nuts and Seeds | 1.67 mg | 73% | CNF |
| 800 | Nuts, cashew nuts, oil roasted | Nuts and Seeds | 1.67 mg | 73% | CNF |
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