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 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 0.48 mg | 21% |
| 1052 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 0.48 mg | 21% |
| 1053 | Candies, bars, milk chocolate with rice cereal | Sweets | 0.48 mg | 21% |
| 1054 | Phyllo dough | Baked Products | 0.48 mg | 21% |
| 1055 | Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted | Legumes and Legume Products | 0.47 mg | 21% |
| 1056 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 0.47 mg | 21% |
| 1057 | Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled | Legumes and Legume Products | 0.47 mg | 21% |
| 1058 | Black-eyed peas (cowpeas), catjang, boiled, salted | Legumes and Legume Products | 0.47 mg | 21% |
| 1059 | Cookie, chocolate chip, refrigerated dough, baked | Baked Products | 0.47 mg | 21% |
| 1060 | Black-eyed peas (cowpeas), catjang, boiled | Legumes and Legume Products | 0.47 mg | 21% |
| 1061 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 0.47 mg | 21% |
| 1062 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 0.47 mg | 21% |
| 1063 | Bread, white with raisins, commercial | Baked Products | 0.47 mg | 20% |
| 1064 | Candies, bars / chips, milk chocolate, plain | Sweets | 0.47 mg | 20% |
| 1065 | Muffin, blueberry, toaster-type, toasted | Baked Products | 0.47 mg | 20% |
| 1066 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 20% |
| 1067 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 0.47 mg | 20% |
| 1068 | Grains, arrowroot flour | Cereals, Grains and Pasta | 0.47 mg | 20% |
| 1069 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 0.47 mg | 20% |
| 1070 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 0.47 mg | 20% |
| 1071 | Currant, zante, dried | Fruits and fruit juices | 0.47 mg | 20% |
| 1072 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.47 mg | 20% |
| 1073 | Turnip greens, raw | Vegetables and Vegetable Products | 0.47 mg | 20% |
| 1074 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 0.47 mg | 20% |
| 1075 | Cookie, graham cracker, chocolate-coated | Baked Products | 0.46 mg | 20% |
| 1076 | Tortilla, ready-to-bake / fry, flour | Baked Products | 0.46 mg | 20% |
| 1077 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 0.46 mg | 20% |
| 1078 | Dessert, pudding, coconut, dry mix, regular, unprepared | Sweets | 0.46 mg | 20% |
| 1079 | Cookie, peanut butter, refrigerated dough, prepared | Baked Products | 0.46 mg | 20% |
| 1080 | Bread, white, homemade with nonfat dry milk | Baked Products | 0.46 mg | 20% |
| 1081 | Roll (kaiser), hard | Baked Products | 0.46 mg | 20% |
| 1082 | Grains, corn flour, yellow, whole-grain | Cereals, Grains and Pasta | 0.46 mg | 20% |
| 1083 | Soup, consomme, dehydrated | Soups, Sauces and Gravies | 0.46 mg | 20% |
| 1084 | Candies, bars, Nestle Crunch | Sweets | 0.46 mg | 20% |
| 1085 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 0.46 mg | 20% |
| 1086 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 0.46 mg | 20% |
| 1087 | Fast foods, mexican, burrito with beans and cheese | Fast Foods | 0.46 mg | 20% |
| 1088 | Babyfood, snack, biscuit, wheat with milk powder | Babyfoods | 0.46 mg | 20% |
| 1089 | Beans, yellow, boiled, salted | Legumes and Legume Products | 0.46 mg | 20% |
| 1090 | Snacks, corn nuts, plain | Snacks | 0.46 mg | 20% |
| 1091 | Beans, yellow, boiled | Legumes and Legume Products | 0.46 mg | 20% |
| 1092 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 0.46 mg | 20% |
| 1093 | Pie crust, cookie-type, graham cracker, homemade, chilled | Baked Products | 0.45 mg | 20% |
| 1094 | Beans, pinto, boiled, salted | Legumes and Legume Products | 0.45 mg | 20% |
| 1095 | Beans, pinto, boiled | Legumes and Legume Products | 0.45 mg | 20% |
| 1096 | Snacks, pretzels, hard, chocolate coated | Snacks | 0.45 mg | 20% |
| 1097 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1098 | Carrot, canned, drained solids | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1099 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 0.45 mg | 20% |
| 1100 | Carrot, canned, solids and liquid | Vegetables and Vegetable Products | 0.45 mg | 20% |
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