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 1051–1100 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1051 | Pie Crust, Cookie-type, Graham Cracker, Ready Crust | Baked Products | 1.29 mg | 56% | USDA_SR |
| 1052 | Beans, yellow, mature seeds, raw | Legumes and Legume Products | 1.29 mg | 56% | USDA_SR |
| 1053 | Beans, yellow, raw | Legumes and Legume Products | 1.29 mg | 56% | CNF |
| 1054 | Tempeh, cooked | Legumes and Legume Products | 1.28 mg | 56% | USDA_SR |
| 1055 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 1.28 mg | 56% | CNF |
| 1056 | Sweets, sugars, maple, granulated | Sweets | 1.28 mg | 56% | CNF |
| 1057 | Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow | Snacks | 1.28 mg | 56% | USDA_SR |
| 1058 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 1.28 mg | 56% | CNF |
| 1059 | Yam, flour | Vegetables and Vegetable Products | 1.28 mg | 56% | CNF |
| 1060 | Peppers, ancho, dried | Vegetables and Vegetable Products | 1.28 mg | 56% | USDA_SR |
| 1061 | Pepper, ancho, dried | Vegetables and Vegetable Products | 1.28 mg | 56% | CNF |
| 1062 | Beans, small white, mature seeds, raw | Legumes and Legume Products | 1.28 mg | 56% | USDA_SR |
| 1063 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted | Breakfast Cereals | 1.28 mg | 56% | USDA_SR |
| 1064 | Beans, small white, raw | Legumes and Legume Products | 1.28 mg | 56% | CNF |
| 1065 | Snacks, oriental mix, rice-based | Snacks | 1.27 mg | 55% | USDA_SR |
| 1066 | Snacks, oriental mix, rice-based | Snacks | 1.27 mg | 55% | CNF |
| 1067 | Dill weed, fresh | Spices and Herbs | 1.26 mg | 55% | USDA_SR |
| 1068 | Spices, dill weed, fresh | Spices and Herbs | 1.26 mg | 55% | CNF |
| 1069 | Snacks, granola bars, soft, uncoated, chocolate chip | Snacks | 1.26 mg | 55% | USDA_SR |
| 1070 | Nuts, brazilnuts, raw | Nut and Seed Products | 1.26 mg | 55% | USDA_FF |
| 1071 | Snacks, granola bars, soft, uncoated, raisin | Snacks | 1.26 mg | 55% | USDA_SR |
| 1072 | Bread, multigrain, commercial, reduced sodium | Baked Products | 1.26 mg | 55% | CNF |
| 1073 | Bread, wheat germ, toasted | Baked Products | 1.26 mg | 55% | CNF |
| 1074 | Bread, multigrain, commercial | Baked Products | 1.26 mg | 55% | CNF |
| 1075 | Sorghum flour, whole-grain | Cereal Grains and Pasta | 1.26 mg | 55% | USDA_SR |
| 1076 | Grains, sorghum, flour | Cereals, Grains and Pasta | 1.26 mg | 55% | CNF |
| 1077 | Cookies, molasses | Baked Products | 1.26 mg | 55% | USDA_SR |
| 1078 | Cookie, molasses | Baked Products | 1.26 mg | 55% | CNF |
| 1079 | Snacks, peas, roasted, wasabi-flavored | Snacks | 1.25 mg | 55% | USDA_SR |
| 1080 | Lima beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.25 mg | 54% | USDA_SR |
| 1081 | Lima beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.25 mg | 54% | USDA_SR |
| 1082 | Beans, lima, boiled, drained | Vegetables and Vegetable Products | 1.25 mg | 54% | CNF |
| 1083 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 1.25 mg | 54% | USDA_SR |
| 1084 | Indian, bread, chapati or roti, plain | Baked Products | 1.25 mg | 54% | CNF |
| 1085 | Beans, lima, boiled, drained, with salt | Vegetables and Vegetable Products | 1.25 mg | 54% | CNF |
| 1086 | Loganberries, frozen | Fruits and Fruit Juices | 1.25 mg | 54% | USDA_SR |
| 1087 | Loganberry, frozen | Fruits and fruit juices | 1.25 mg | 54% | CNF |
| 1088 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 1.24 mg | 54% | USDA_SR |
| 1089 | Candies, peanut bar | Sweets | 1.24 mg | 54% | USDA_SR |
| 1090 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 1.24 mg | 54% | USDA_SR |
| 1091 | Granola bar, chewy, sweet and salty | Baked Products | 1.24 mg | 54% | CNF |
| 1092 | Candies, bars, peanut | Sweets | 1.24 mg | 54% | CNF |
| 1093 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 1.24 mg | 54% | CNF |
| 1094 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 1.24 mg | 54% | CNF |
| 1095 | Candies, coconut bar, not chocolate covered | Sweets | 1.24 mg | 54% | USDA_SR |
| 1096 | Buckwheat, whole grain | Cereal Grains and Pasta | 1.23 mg | 53% | USDA_FF |
| 1097 | Cookies, oatmeal, dry mix | Baked Products | 1.23 mg | 53% | USDA_SR |
| 1098 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 1.23 mg | 53% | CNF |
| 1099 | Spices, fenugreek seed | Spices and Herbs | 1.23 mg | 53% | USDA_SR |
| 1100 | Spices, fenugreek seed | Spices and Herbs | 1.23 mg | 53% | CNF |
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