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 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Raspberries, frozen, red, unsweetened | Fruits and Fruit Juices | 0.61 mg | 27% |
| 902 | Bulgur, cooked | Cereal Grains and Pasta | 0.61 mg | 26% |
| 903 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 0.60 mg | 26% |
| 904 | Muffins, English, mixed-grain (includes granola) | Baked Products | 0.60 mg | 26% |
| 905 | Tortilla, blue corn, Sakwavikaviki (Hopi) | American Indian/Alaska Native Foods | 0.60 mg | 26% |
| 906 | Potatoes, raw, skin | Vegetables and Vegetable Products | 0.60 mg | 26% |
| 907 | Beans, baked, canned, with beef | Legumes and Legume Products | 0.60 mg | 26% |
| 908 | Crackers, matzo, egg | Baked Products | 0.60 mg | 26% |
| 909 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 0.60 mg | 26% |
| 910 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar | Baked Products | 0.60 mg | 26% |
| 911 | Spinach, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.60 mg | 26% |
| 912 | Bread, stuffing, dry mix | Baked Products | 0.59 mg | 26% |
| 913 | Candies, peanut brittle, prepared-from-recipe | Sweets | 0.59 mg | 26% |
| 914 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 0.59 mg | 26% |
| 915 | Cookies, brownies, prepared from recipe | Baked Products | 0.59 mg | 26% |
| 916 | Mushrooms, morel, raw | Vegetables and Vegetable Products | 0.59 mg | 26% |
| 917 | Restaurant, Latino, Arroz con grandules (rice and pigeonpeas) | Restaurant Foods | 0.59 mg | 26% |
| 918 | Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 0.59 mg | 25% |
| 919 | Sauce, pesto, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 0.59 mg | 25% |
| 920 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.58 mg | 25% |
| 921 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.58 mg | 25% |
| 922 | Cereals, whole wheat hot natural cereal, cooked with water, with salt | Breakfast Cereals | 0.58 mg | 25% |
| 923 | Prickly pears, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.58 mg | 25% |
| 924 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 0.58 mg | 25% |
| 925 | Pasta mix, Italian lasagna, unprepared | Meals, Entrees, and Side Dishes | 0.58 mg | 25% |
| 926 | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt | Breakfast Cereals | 0.58 mg | 25% |
| 927 | Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt | Breakfast Cereals | 0.58 mg | 25% |
| 928 | Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup | Sweets | 0.58 mg | 25% |
| 929 | Pancakes, special dietary, dry mix | Baked Products | 0.58 mg | 25% |
| 930 | Bread, french or vienna (includes sourdough) | Baked Products | 0.58 mg | 25% |
| 931 | Noodles, chinese, chow mein | Cereal Grains and Pasta | 0.58 mg | 25% |
| 932 | Nuts, chestnuts, japanese, boiled and steamed | Nut and Seed Products | 0.58 mg | 25% |
| 933 | Muffins, English, raisin-cinnamon (includes apple-cinnamon) | Baked Products | 0.57 mg | 25% |
| 934 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted | Baked Products | 0.57 mg | 25% |
| 935 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 0.57 mg | 25% |
| 936 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 0.57 mg | 25% |
| 937 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 0.57 mg | 25% |
| 938 | Beans, adzuki, mature seed, cooked, boiled, with salt | Legumes and Legume Products | 0.57 mg | 25% |
| 939 | Beans, adzuki, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.57 mg | 25% |
| 940 | Ice cream cones, cake or wafer-type | Baked Products | 0.57 mg | 25% |
| 941 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 25% |
| 942 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.57 mg | 25% |
| 943 | Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour | Baked Products | 0.57 mg | 25% |
| 944 | Cookies, peanut butter, prepared from recipe | Baked Products | 0.57 mg | 25% |
| 945 | Snacks, tortilla chips, low fat, made with olestra, nacho cheese | Snacks | 0.57 mg | 25% |
| 946 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 0.57 mg | 25% |
| 947 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 0.57 mg | 25% |
| 948 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 0.57 mg | 25% |
| 949 | Hummus, home prepared | Legumes and Legume Products | 0.57 mg | 25% |
| 950 | Crackers, cheese, regular | Baked Products | 0.56 mg | 24% |
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