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 851–900 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 851 | Blackberry, raw | Fruits and fruit juices | 0.65 mg | 28% |
| 852 | Cereal, hot, oats, instant: Cookies and Cream, prepared, Quaker | Breakfast cereals | 0.65 mg | 28% |
| 853 | Succotash, canned with cream style corn | Vegetables and Vegetable Products | 0.65 mg | 28% |
| 854 | Cookie, peanut butter, commercial | Baked Products | 0.64 mg | 28% |
| 855 | Dessert, rennin, chocolate, dry mix, unprepared | Sweets | 0.64 mg | 28% |
| 856 | Beans, lima (fordhook), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.64 mg | 28% |
| 857 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 0.64 mg | 28% |
| 858 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 0.64 mg | 28% |
| 859 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.64 mg | 28% |
| 860 | Wonton wrapper (egg roll wrapper) | Baked Products | 0.64 mg | 28% |
| 861 | Beans, white, boiled | Legumes and Legume Products | 0.64 mg | 28% |
| 862 | Beans, white, boiled, salted | Legumes and Legume Products | 0.64 mg | 28% |
| 863 | Cracker, rye, sandwich-type with cheese filling | Baked Products | 0.64 mg | 28% |
| 864 | Babyfood, cereal, barley, with milk powder, dry | Babyfoods | 0.63 mg | 28% |
| 865 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 0.63 mg | 28% |
| 866 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 0.63 mg | 27% |
| 867 | Bread, rye | Baked Products | 0.63 mg | 27% |
| 868 | English muffin, plain (also sourdough), toasted | Baked Products | 0.63 mg | 27% |
| 869 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 0.63 mg | 27% |
| 870 | Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat | Snacks | 0.63 mg | 27% |
| 871 | Cracker, cheese, reduced sodium | Baked Products | 0.63 mg | 27% |
| 872 | Malted milk, chocolate flavour, enriched powder | Beverages | 0.63 mg | 27% |
| 873 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 0.62 mg | 27% |
| 874 | Candies, bars, Hershey's Milk Chocolate with almonds | Sweets | 0.62 mg | 27% |
| 875 | Potato, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 0.62 mg | 27% |
| 876 | Seeds, lotus seeds, raw | Nuts and Seeds | 0.62 mg | 27% |
| 877 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 0.62 mg | 27% |
| 878 | Grains, semolina | Cereals, Grains and Pasta | 0.62 mg | 27% |
| 879 | Cookie, shortbread, pecan, commercial | Baked Products | 0.62 mg | 27% |
| 880 | Grape juice, frozen concentrate, sugar and vitamin C added, undiluted | Fruits and fruit juices | 0.62 mg | 27% |
| 881 | Potato, skin, baked | Vegetables and Vegetable Products | 0.62 mg | 27% |
| 882 | Pie crust, standard type, frozen, ready-to-bake, baked | Baked Products | 0.61 mg | 27% |
| 883 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 0.61 mg | 27% |
| 884 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 0.61 mg | 27% |
| 885 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 0.61 mg | 27% |
| 886 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 0.61 mg | 26% |
| 887 | Bread, white, commercial, with added fibre | Baked Products | 0.61 mg | 26% |
| 888 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 0.60 mg | 26% |
| 889 | English muffin, multigrain (also granola) | Baked Products | 0.60 mg | 26% |
| 890 | Potato, skin, raw | Vegetables and Vegetable Products | 0.60 mg | 26% |
| 891 | Babyfood, cereal, oat, with milk powder and fruit, prepared with water | Babyfoods | 0.60 mg | 26% |
| 892 | Beans, baked, canned, with beef | Legumes and Legume Products | 0.60 mg | 26% |
| 893 | Cracker, matzo, egg | Baked Products | 0.60 mg | 26% |
| 894 | Spinach, canned, drained solids | Vegetables and Vegetable Products | 0.60 mg | 26% |
| 895 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 0.59 mg | 26% |
| 896 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 0.59 mg | 26% |
| 897 | Bread stuffing, dry mix, unprepared | Baked Products | 0.59 mg | 26% |
| 898 | Candies, peanut brittle, homemade | Sweets | 0.59 mg | 26% |
| 899 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 0.59 mg | 26% |
| 900 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 0.59 mg | 26% |
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