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 801–850 of 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Lima beans, immature seeds, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.70 mg | 30% |
| 802 | Sea lion, Steller, liver (Alaska Native) | American Indian/Alaska Native Foods | 0.70 mg | 30% |
| 803 | Blackberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.70 mg | 30% |
| 804 | Macaroni and cheese dinner with dry sauce mix, boxed, uncooked | Meals, Entrees, and Side Dishes | 0.70 mg | 30% |
| 805 | Cookies, chocolate wafers | Baked Products | 0.70 mg | 30% |
| 806 | Cereals, farina, unenriched, dry | Breakfast Cereals | 0.69 mg | 30% |
| 807 | Sandwich spread, meatless | Legumes and Legume Products | 0.69 mg | 30% |
| 808 | Falafel, home-prepared | Legumes and Legume Products | 0.69 mg | 30% |
| 809 | Celtuce, raw | Vegetables and Vegetable Products | 0.69 mg | 30% |
| 810 | Succotash, (corn and limas), raw | Vegetables and Vegetable Products | 0.69 mg | 30% |
| 811 | Pasta mix, Italian four cheese lasagna, unprepared | Meals, Entrees, and Side Dishes | 0.69 mg | 30% |
| 812 | Pancakes, plain, dry mix, complete (includes buttermilk) | Baked Products | 0.69 mg | 30% |
| 813 | Cake, gingerbread, prepared from recipe | Baked Products | 0.68 mg | 30% |
| 814 | Cookie, with peanut butter filling, chocolate-coated | Baked Products | 0.68 mg | 30% |
| 815 | Wheat flour, white, all-purpose, unenriched | Cereal Grains and Pasta | 0.68 mg | 30% |
| 816 | Wheat flour, white, all-purpose, enriched, calcium-fortified | Cereal Grains and Pasta | 0.68 mg | 30% |
| 817 | Wheat flour, white, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 0.68 mg | 30% |
| 818 | Wheat flour, white, all-purpose, enriched, bleached | Cereal Grains and Pasta | 0.68 mg | 30% |
| 819 | Bread, roll, Mexican, bollilo | Baked Products | 0.68 mg | 30% |
| 820 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt | Breakfast Cereals | 0.68 mg | 30% |
| 821 | Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | Cereal Grains and Pasta | 0.68 mg | 30% |
| 822 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 0.68 mg | 30% |
| 823 | Wheat flour, white (industrial), 11.5% protein, bleached, enriched | Cereal Grains and Pasta | 0.68 mg | 30% |
| 824 | Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt | Breakfast Cereals | 0.68 mg | 29% |
| 825 | Ice cream, lowfat, no sugar added, cone, added peanuts and chocolate sauce | Dairy and Egg Products | 0.68 mg | 29% |
| 826 | Lupins, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.68 mg | 29% |
| 827 | Lupins, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.68 mg | 29% |
| 828 | Raspberries, puree, with seeds | Fruits and Fruit Juices | 0.68 mg | 29% |
| 829 | Frostings, coconut-nut, ready-to-eat | Sweets | 0.67 mg | 29% |
| 830 | Snacks, bagel chips, plain | Snacks | 0.67 mg | 29% |
| 831 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour | Baked Products | 0.67 mg | 29% |
| 832 | Andrea's, Gluten Free Soft Dinner Roll | Baked Products | 0.67 mg | 29% |
| 833 | Raspberries, raw | Fruits and Fruit Juices | 0.67 mg | 29% |
| 834 | Tofu, extra firm, prepared with nigari | Legumes and Legume Products | 0.67 mg | 29% |
| 835 | Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A | Beverages | 0.67 mg | 29% |
| 836 | Beverages, Cocoa mix, no sugar added, powder | Beverages | 0.67 mg | 29% |
| 837 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 0.67 mg | 29% |
| 838 | Sweet potato, frozen, cooked, baked, with salt | Vegetables and Vegetable Products | 0.67 mg | 29% |
| 839 | Sweet potato, frozen, cooked, baked, without salt | Vegetables and Vegetable Products | 0.67 mg | 29% |
| 840 | Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.67 mg | 29% |
| 841 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 0.66 mg | 29% |
| 842 | Cookies, chocolate chip, prepared from recipe, made with margarine | Baked Products | 0.66 mg | 29% |
| 843 | Cookies, chocolate chip, prepared from recipe, made with butter | Baked Products | 0.66 mg | 29% |
| 844 | Collards, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.66 mg | 29% |
| 845 | Collards, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 29% |
| 846 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 0.66 mg | 29% |
| 847 | Biscuits, mixed grain, refrigerated dough | Baked Products | 0.66 mg | 29% |
| 848 | Collards, raw | Vegetables and Vegetable Products | 0.66 mg | 29% |
| 849 | Snacks, pita chips, salted | Snacks | 0.66 mg | 29% |
| 850 | Candies, honey-combed, with peanut butter | Sweets | 0.66 mg | 29% |
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