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 901–950 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 901 | Spices, mace, ground | Spices and Herbs | 1.50 mg | 65% | USDA_SR |
| 902 | Nuts, coconut meat, raw | Nut and Seed Products | 1.50 mg | 65% | USDA_SR |
| 903 | Nuts, coconut meat, raw | Nuts and Seeds | 1.50 mg | 65% | CNF |
| 904 | Spices, mace, ground | Spices and Herbs | 1.50 mg | 65% | CNF |
| 905 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 1.50 mg | 65% | USDA_SR |
| 906 | Tofu, fried | Legumes and Legume Products | 1.50 mg | 65% | USDA_SR |
| 907 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 1.49 mg | 65% | USDA_SR |
| 908 | Soy protein isolate, potassium type | Legumes and Legume Products | 1.49 mg | 65% | USDA_SR |
| 909 | Soy protein isolate | Legumes and Legume Products | 1.49 mg | 65% | USDA_SR |
| 910 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 1.49 mg | 65% | CNF |
| 911 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 1.49 mg | 65% | CNF |
| 912 | Tofu, fried (prepared with calcium sulphate) | Legumes and Legume Products | 1.49 mg | 65% | CNF |
| 913 | Tofu, fried | Legumes and Legume Products | 1.49 mg | 65% | CNF |
| 914 | Seeds, sesame flour, high-fat | Nut and Seed Products | 1.49 mg | 65% | USDA_SR |
| 915 | Seeds, sesame flour, high-fat | Nuts and Seeds | 1.49 mg | 65% | CNF |
| 916 | Cereal, ready to eat, Rice Krispies, Kellogg's | Breakfast cereals | 1.48 mg | 64% | CNF |
| 917 | Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post | Breakfast cereals | 1.48 mg | 64% | CNF |
| 918 | Cereal, ready to eat, Honey Bunches of Oats (Honey Roasted), Post | Breakfast cereals | 1.48 mg | 64% | CNF |
| 919 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 1.48 mg | 64% | USDA_SR |
| 920 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 1.48 mg | 64% | CNF |
| 921 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 1.48 mg | 64% | CNF |
| 922 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 1.48 mg | 64% | CNF |
| 923 | Bread, protein (includes gluten) | Baked Products | 1.47 mg | 64% | USDA_SR |
| 924 | Bread, protein (includes gluten) | Baked Products | 1.47 mg | 64% | CNF |
| 925 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 1.46 mg | 64% | CNF |
| 926 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nut and Seed Products | 1.46 mg | 63% | USDA_SR |
| 927 | Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | Nut and Seed Products | 1.46 mg | 63% | USDA_SR |
| 928 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 1.46 mg | 63% | CNF |
| 929 | Seeds, sesame butter, tahini, unroasted kernels | Nuts and Seeds | 1.46 mg | 63% | CNF |
| 930 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 1.46 mg | 63% | USDA_SR |
| 931 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 1.46 mg | 63% | CNF |
| 932 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 1.45 mg | 63% | CNF |
| 933 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 1.44 mg | 63% | USDA_SR |
| 934 | Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) | Sweets | 1.44 mg | 63% | USDA_SR |
| 935 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 1.44 mg | 63% | USDA_SR |
| 936 | Candies, chocolate, dark, not further specified | Sweets | 1.44 mg | 63% | CNF |
| 937 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 1.44 mg | 63% | CNF |
| 938 | Granola bar, chewy, chocolate chip | Baked Products | 1.44 mg | 63% | CNF |
| 939 | Bagels, wheat | Baked Products | 1.43 mg | 62% | USDA_SR |
| 940 | Bagel, whole-wheat (multigrain) | Baked Products | 1.43 mg | 62% | CNF |
| 941 | Seeds, sesame meal, partially defatted | Nut and Seed Products | 1.43 mg | 62% | USDA_SR |
| 942 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 1.43 mg | 62% | USDA_SR |
| 943 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 1.43 mg | 62% | USDA_SR |
| 944 | Seeds, sesame meal, partially defatted | Nuts and Seeds | 1.43 mg | 62% | CNF |
| 945 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 1.43 mg | 62% | CNF |
| 946 | Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 1.42 mg | 62% | USDA_SR |
| 947 | Beans, great northern, raw | Legumes and Legume Products | 1.42 mg | 62% | CNF |
| 948 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 1.42 mg | 62% | CNF |
| 949 | Chocolate, dark, 45- 59% cacao solids | Sweets | 1.42 mg | 62% | USDA_SR |
| 950 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 1.42 mg | 62% | USDA_SR |
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