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 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Soybeans, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.50 mg | 22% |
| 1052 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 0.50 mg | 22% |
| 1053 | Lentils, sprouted, cooked, stir-fried, without salt | Vegetables and Vegetable Products | 0.50 mg | 22% |
| 1054 | Bread, raisin, unenriched | Baked Products | 0.50 mg | 22% |
| 1055 | Bread, raisin, enriched | Baked Products | 0.50 mg | 22% |
| 1056 | Pigeon peas (red gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.50 mg | 22% |
| 1057 | Pigeon peas (red gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.50 mg | 22% |
| 1058 | Croutons, plain | Baked Products | 0.50 mg | 22% |
| 1059 | Bread, egg | Baked Products | 0.50 mg | 22% |
| 1060 | Sauce, peanut, made from coconut, water, sugar, peanuts | Soups, Sauces, and Gravies | 0.50 mg | 22% |
| 1061 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 0.50 mg | 22% |
| 1062 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 0.50 mg | 22% |
| 1063 | Soy sauce made from soy (tamari) | Legumes and Legume Products | 0.50 mg | 22% |
| 1064 | Cornmeal, whole-grain, white | Cereal Grains and Pasta | 0.50 mg | 22% |
| 1065 | Rice noodles, dry | Cereal Grains and Pasta | 0.50 mg | 22% |
| 1066 | Cornmeal, whole-grain, yellow | Cereal Grains and Pasta | 0.50 mg | 22% |
| 1067 | Cornmeal, yellow, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 0.50 mg | 22% |
| 1068 | Cookies, chocolate sandwich, with extra creme filling | Baked Products | 0.50 mg | 22% |
| 1069 | Sweet potato, cooked, baked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.50 mg | 22% |
| 1070 | Sweet potato, cooked, baked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.50 mg | 22% |
| 1071 | Crackers, cheese, sandwich-type with cheese filling | Baked Products | 0.50 mg | 22% |
| 1072 | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Nut and Seed Products | 0.50 mg | 22% |
| 1073 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 0.50 mg | 22% |
| 1074 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 0.49 mg | 22% |
| 1075 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.49 mg | 21% |
| 1076 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.49 mg | 21% |
| 1077 | Candies, sweet chocolate | Sweets | 0.49 mg | 21% |
| 1078 | Spinach, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1079 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1080 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1081 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1082 | Crackers, standard snack-type, regular | Baked Products | 0.49 mg | 21% |
| 1083 | Bread, Italian | Baked Products | 0.49 mg | 21% |
| 1084 | Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked | Baked Products | 0.49 mg | 21% |
| 1085 | Candies, NESTLE, BUTTERFINGER Bar | Sweets | 0.49 mg | 21% |
| 1086 | Puddings, coconut cream, dry mix, instant | Sweets | 0.49 mg | 21% |
| 1087 | Puff pastry, frozen, ready-to-bake | Baked Products | 0.49 mg | 21% |
| 1088 | PIZZA HUT, breadstick, parmesan garlic | Fast Foods | 0.49 mg | 21% |
| 1089 | Fast foods, breadstick, soft, prepared with garlic and parmesan cheese | Fast Foods | 0.49 mg | 21% |
| 1090 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1091 | Yardlong beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.49 mg | 21% |
| 1092 | Yardlong beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.49 mg | 21% |
| 1093 | Snacks, cornnuts, barbecue-flavor | Snacks | 0.49 mg | 21% |
| 1094 | APPLEBEE'S, crunchy onion rings | Restaurant Foods | 0.49 mg | 21% |
| 1095 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 0.48 mg | 21% |
| 1096 | Corn grain, yellow | Cereal Grains and Pasta | 0.48 mg | 21% |
| 1097 | Corn grain, white | Cereal Grains and Pasta | 0.48 mg | 21% |
| 1098 | Sauce, peanut, made from peanut butter, water, soy sauce | Soups, Sauces, and Gravies | 0.48 mg | 21% |
| 1099 | Pasta, gluten-free, corn, dry | Cereal Grains and Pasta | 0.48 mg | 21% |
| 1100 | Hyacinth beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.48 mg | 21% |
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