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 51–100 of 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 6.18 mg | 269% |
| 52 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 6.18 mg | 269% |
| 53 | Nuts, hazelnuts or filberts | Nut and Seed Products | 6.17 mg | 268% |
| 54 | Spices, savory, ground | Spices and Herbs | 6.10 mg | 265% |
| 55 | Rye flour, dark | Cereal Grains and Pasta | 6.06 mg | 264% |
| 56 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | Vegetables and Vegetable Products | 5.88 mg | 256% |
| 57 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry | Breakfast Cereals | 5.70 mg | 248% |
| 58 | Oat bran, raw | Cereal Grains and Pasta | 5.63 mg | 245% |
| 59 | Nuts, hazelnuts or filberts, dry roasted, without salt added | Nut and Seed Products | 5.55 mg | 241% |
| 60 | Spices, marjoram, dried | Spices and Herbs | 5.43 mg | 236% |
| 61 | Crackers, rye, wafers, plain | Baked Products | 5.37 mg | 233% |
| 62 | Cereals, WHEATENA, dry | Breakfast Cereals | 5.26 mg | 229% |
| 63 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 5.22 mg | 227% |
| 64 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 5.22 mg | 227% |
| 65 | Snacks, rice cakes, brown rice, multigrain | Snacks | 5.22 mg | 227% |
| 66 | Snacks, rice cakes, brown rice, corn | Snacks | 5.08 mg | 221% |
| 67 | Spices, oregano, dried | Spices and Herbs | 4.99 mg | 217% |
| 68 | Oats (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 4.92 mg | 214% |
| 69 | Peanut flour, defatted | Legumes and Legume Products | 4.90 mg | 213% |
| 70 | Raspberry juice concentrate | Fruits and Fruit Juices | 4.67 mg | 203% |
| 71 | Nuts, hickorynuts, dried | Nut and Seed Products | 4.61 mg | 200% |
| 72 | Seeds, pumpkin and squash seed kernels, dried | Nut and Seed Products | 4.54 mg | 198% |
| 73 | Nuts, pecans | Nut and Seed Products | 4.50 mg | 196% |
| 74 | Seeds, pumpkin and squash seed kernels, roasted, without salt | Nut and Seed Products | 4.49 mg | 195% |
| 75 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Nut and Seed Products | 4.49 mg | 195% |
| 76 | Sugars, maple | Sweets | 4.42 mg | 192% |
| 77 | Wheat, soft red winter | Cereal Grains and Pasta | 4.39 mg | 191% |
| 78 | Nuts, pine nuts, pinyon, dried | Nut and Seed Products | 4.33 mg | 188% |
| 79 | Cereals, QUAKER, Quick Oats, Dry | Breakfast Cereals | 4.30 mg | 187% |
| 80 | Spices, pepper, white | Spices and Herbs | 4.30 mg | 187% |
| 81 | Seaweed, agar, dried | Vegetables and Vegetable Products | 4.30 mg | 187% |
| 82 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 4.30 mg | 187% |
| 83 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 4.30 mg | 187% |
| 84 | Peanut flour, low fat | Legumes and Legume Products | 4.23 mg | 184% |
| 85 | Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | Breakfast Cereals | 4.20 mg | 183% |
| 86 | Soy protein concentrate, produced by acid wash | Legumes and Legume Products | 4.19 mg | 182% |
| 87 | Soy protein concentrate, produced by alcohol extraction | Legumes and Legume Products | 4.19 mg | 182% |
| 88 | Triticale flour, whole-grain | Cereal Grains and Pasta | 4.18 mg | 182% |
| 89 | Baking chocolate, unsweetened, squares | Sweets | 4.17 mg | 181% |
| 90 | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | Legumes and Legume Products | 4.15 mg | 180% |
| 91 | Nuts, macadamia nuts, raw | Nut and Seed Products | 4.13 mg | 180% |
| 92 | Rice crackers | Snacks | 4.07 mg | 177% |
| 93 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 4.07 mg | 177% |
| 94 | Wheat, hard red spring | Cereal Grains and Pasta | 4.05 mg | 176% |
| 95 | Oat flour, partially debranned | Cereal Grains and Pasta | 4.02 mg | 175% |
| 96 | Rice flour, brown | Cereal Grains and Pasta | 4.01 mg | 174% |
| 97 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 4.00 mg | 174% |
| 98 | Wheat, hard red winter | Cereal Grains and Pasta | 3.98 mg | 173% |
| 99 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified | Baby Foods | 3.96 mg | 172% |
| 100 | Spices, dill weed, dried | Spices and Herbs | 3.95 mg | 172% |
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