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 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Winged bean tuber, raw | Vegetables and Vegetable Products | 0.53 mg | 23% |
| 1002 | CRACKER BARREL, onion rings, thick-cut | Restaurant Foods | 0.53 mg | 23% |
| 1003 | Bread, stuffing, cornbread, dry mix | Baked Products | 0.53 mg | 23% |
| 1004 | Cake, pudding-type, carrot, dry mix | Baked Products | 0.53 mg | 23% |
| 1005 | Alcoholic beverage, pina colada, prepared-from-recipe | Beverages | 0.53 mg | 23% |
| 1006 | Rolls, dinner, egg | Baked Products | 0.53 mg | 23% |
| 1007 | Mothbeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.53 mg | 23% |
| 1008 | Beans, navy, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.53 mg | 23% |
| 1009 | Beans, navy, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.53 mg | 23% |
| 1010 | Mothbeans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.53 mg | 23% |
| 1011 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 0.53 mg | 23% |
| 1012 | New zealand spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.53 mg | 23% |
| 1013 | New Zealand spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.53 mg | 23% |
| 1014 | Peas, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.53 mg | 23% |
| 1015 | Peas, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.53 mg | 23% |
| 1016 | Lambsquarters, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.53 mg | 23% |
| 1017 | Lambsquarters, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.53 mg | 23% |
| 1018 | Beans, great northern, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.52 mg | 23% |
| 1019 | Beans, great northern, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.52 mg | 23% |
| 1020 | Crackers, cheese, reduced fat | Baked Products | 0.52 mg | 22% |
| 1021 | Lima beans, large, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.52 mg | 22% |
| 1022 | Lima beans, large, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.52 mg | 22% |
| 1023 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 0.52 mg | 22% |
| 1024 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 0.52 mg | 22% |
| 1025 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 0.52 mg | 22% |
| 1026 | Beans, white, mature seeds, canned | Legumes and Legume Products | 0.52 mg | 22% |
| 1027 | Cookies, gluten-free, chocolate sandwich, with creme filling | Baked Products | 0.52 mg | 22% |
| 1028 | Glutino, Gluten Free Cookies, Chocolate Vanilla Creme | Baked Products | 0.52 mg | 22% |
| 1029 | Croutons, seasoned | Baked Products | 0.51 mg | 22% |
| 1030 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 0.51 mg | 22% |
| 1031 | Beet greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 1032 | Beet greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 1033 | Beans, small white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.51 mg | 22% |
| 1034 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.51 mg | 22% |
| 1035 | Beans, small white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.51 mg | 22% |
| 1036 | Collards, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 1037 | Fiddlehead ferns, raw | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 1038 | Collards, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 1039 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 1040 | Carob flour | Legumes and Legume Products | 0.51 mg | 22% |
| 1041 | Sweet potato, canned, syrup pack, solids and liquids | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 1042 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 1043 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 0.51 mg | 22% |
| 1044 | Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 0.51 mg | 22% |
| 1045 | Udi's, Gluten Free, Soft & Hearty Whole Grain Bread | Baked Products | 0.51 mg | 22% |
| 1046 | Beans, adzuki, mature seeds, canned, sweetened | Legumes and Legume Products | 0.50 mg | 22% |
| 1047 | Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 0.50 mg | 22% |
| 1048 | Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E | Fruits and Fruit Juices | 0.50 mg | 22% |
| 1049 | Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.50 mg | 22% |
| 1050 | Soybeans, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.50 mg | 22% |
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