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 1001–1050 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Pancake, buckwheat, dry mix, incomplete, prepared (with egg, oil, milk) | Baked Products | 0.50 mg | 22% |
| 1002 | Soybeans, green (edamame), boiled, drained, with salt | Vegetables and Vegetable Products | 0.50 mg | 22% |
| 1003 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 0.50 mg | 22% |
| 1004 | Soup, oxtail, dehydrated | Soups, Sauces and Gravies | 0.50 mg | 22% |
| 1005 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 0.50 mg | 22% |
| 1006 | Cloudberry (bakeapple), native | Fruits and fruit juices | 0.50 mg | 22% |
| 1007 | Bread, egg (Challah) | Baked Products | 0.50 mg | 22% |
| 1008 | Croutons, plain | Baked Products | 0.50 mg | 22% |
| 1009 | Sauce, peanut (made from coconut, water, sugar, peanuts) | Soups, Sauces and Gravies | 0.50 mg | 22% |
| 1010 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 0.50 mg | 22% |
| 1011 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 0.50 mg | 22% |
| 1012 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 0.50 mg | 22% |
| 1013 | Cracker, cheese, sandwich, with cheese filling | Baked Products | 0.50 mg | 22% |
| 1014 | Cookie, chocolate sandwich, extra cream filling | Baked Products | 0.50 mg | 22% |
| 1015 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 0.50 mg | 22% |
| 1016 | Seeds, pumpkin and squash seeds, whole, roasted | Nuts and Seeds | 0.50 mg | 22% |
| 1017 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 0.50 mg | 22% |
| 1018 | Sweets, syrups. table blends, cane and 15% maple | Sweets | 0.49 mg | 22% |
| 1019 | Candies, bars, Chunky | Sweets | 0.49 mg | 22% |
| 1020 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 0.49 mg | 22% |
| 1021 | Lentils, boiled | Legumes and Legume Products | 0.49 mg | 21% |
| 1022 | Lentils, boiled, salted | Legumes and Legume Products | 0.49 mg | 21% |
| 1023 | Candies, bars, sweet chocolate | Sweets | 0.49 mg | 21% |
| 1024 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1025 | Bread, garlic, toasted | Baked Products | 0.49 mg | 21% |
| 1026 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1027 | Beans, pinto, frozen, boiled, drained | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1028 | Cracker, standard snack-type | Baked Products | 0.49 mg | 21% |
| 1029 | Candies, bars, Butterfinger | Sweets | 0.49 mg | 21% |
| 1030 | Beans, pinto, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1031 | Sweet potato, baked, skin removed after baking, with salt | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1032 | Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked | Baked Products | 0.49 mg | 21% |
| 1033 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 0.49 mg | 21% |
| 1034 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1035 | Puff pastry, frozen, ready-to-bake | Baked Products | 0.49 mg | 21% |
| 1036 | Beans, yardlong, mature seeds, boiled, salted | Legumes and Legume Products | 0.49 mg | 21% |
| 1037 | Snacks, corn nuts, barbecue | Snacks | 0.49 mg | 21% |
| 1038 | Fast foods, dessert, animal crackers | Fast Foods | 0.49 mg | 21% |
| 1039 | Beans, yardlong, mature seeds, boiled | Legumes and Legume Products | 0.49 mg | 21% |
| 1040 | Cake, snack cake, cream-filled, chocolate with icing (frosting) | Baked Products | 0.48 mg | 21% |
| 1041 | Grains, corn, yellow, field, dry | Cereals, Grains and Pasta | 0.48 mg | 21% |
| 1042 | Sauce, peanut (made from peanut butter, water, soy sauce) | Soups, Sauces and Gravies | 0.48 mg | 21% |
| 1043 | Pasta, corn, dry | Cereals, Grains and Pasta | 0.48 mg | 21% |
| 1044 | Beans, hyacinth, boiled | Legumes and Legume Products | 0.48 mg | 21% |
| 1045 | Vanilla extract, imitation, with alcohol | Spices and Herbs | 0.48 mg | 21% |
| 1046 | Beans, hyacinth, boiled, salted | Legumes and Legume Products | 0.48 mg | 21% |
| 1047 | Leeks (bulb and lower-leaf portion), raw | Vegetables and Vegetable Products | 0.48 mg | 21% |
| 1048 | Bread, pita, white | Baked Products | 0.48 mg | 21% |
| 1049 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 0.48 mg | 21% |
| 1050 | Snacks, potato chips, lightly salted | Snacks | 0.48 mg | 21% |
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