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 1101–1150 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1101 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 1.23 mg | 53% | USDA_SR |
| 1102 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 1.22 mg | 53% | USDA_SR |
| 1103 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 1.22 mg | 53% | USDA_SR |
| 1104 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 1.22 mg | 53% | CNF |
| 1105 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 1.22 mg | 53% | CNF |
| 1106 | Beverages, coffee, instant, decaffeinated, powder | Beverages | 1.22 mg | 53% | USDA_SR |
| 1107 | Coffee, instant, decaffeinated, powder | Beverages | 1.22 mg | 53% | CNF |
| 1108 | Peas, split, raw | Legumes and Legume Products | 1.22 mg | 53% | CNF |
| 1109 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 1.22 mg | 53% | USDA_SR |
| 1110 | Beans, lima, raw | Vegetables and Vegetable Products | 1.22 mg | 53% | CNF |
| 1111 | Bread, reduced-calorie, wheat | Baked Products | 1.21 mg | 53% | USDA_SR |
| 1112 | Toppings, nuts in syrup | Sweets | 1.21 mg | 52% | USDA_SR |
| 1113 | Sweets, topping, nuts in syrup | Sweets | 1.21 mg | 52% | CNF |
| 1114 | Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS | Snacks | 1.21 mg | 52% | USDA_SR |
| 1115 | Beans, french, mature seeds, raw | Legumes and Legume Products | 1.20 mg | 52% | USDA_SR |
| 1116 | Beverages, coffee, instant, with chicory | Beverages | 1.20 mg | 52% | USDA_SR |
| 1117 | Nuts, pistachio nuts, raw | Nut and Seed Products | 1.20 mg | 52% | USDA_SR |
| 1118 | Rice flour, white, unenriched | Cereal Grains and Pasta | 1.20 mg | 52% | USDA_SR |
| 1119 | Snacks, granola bars, soft, uncoated, nut and raisin | Snacks | 1.20 mg | 52% | USDA_SR |
| 1120 | Grains, rice flour, white | Cereals, Grains and Pasta | 1.20 mg | 52% | CNF |
| 1121 | Beans, french, mature seeds, raw | Legumes and Legume Products | 1.20 mg | 52% | CNF |
| 1122 | Coffee, instant with chicory, powder | Beverages | 1.20 mg | 52% | CNF |
| 1123 | Nuts, pistachio nuts, raw | Nuts and Seeds | 1.20 mg | 52% | CNF |
| 1124 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 1.20 mg | 52% | CNF |
| 1125 | Winged beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.20 mg | 52% | USDA_SR |
| 1126 | Winged beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.20 mg | 52% | USDA_SR |
| 1127 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 1.20 mg | 52% | CNF |
| 1128 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 1.20 mg | 52% | CNF |
| 1129 | Barley malt flour | Cereal Grains and Pasta | 1.19 mg | 52% | USDA_SR |
| 1130 | Grains, barley, malt flour | Cereals, Grains and Pasta | 1.19 mg | 52% | CNF |
| 1131 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 1.19 mg | 52% | USDA_SR |
| 1132 | Nuts, chestnuts, european, dried, peeled | Nut and Seed Products | 1.18 mg | 51% | USDA_SR |
| 1133 | Nuts, European chestnuts (sweet), dried, peeled | Nuts and Seeds | 1.18 mg | 51% | CNF |
| 1134 | Flour, barley | Cereal Grains and Pasta | 1.18 mg | 51% | USDA_FF |
| 1135 | Tofu, raw, firm, prepared with calcium sulfate | Legumes and Legume Products | 1.18 mg | 51% | USDA_SR |
| 1136 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 1.18 mg | 51% | USDA_SR |
| 1137 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 1.18 mg | 51% | CNF |
| 1138 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 1.18 mg | 51% | USDA_FF |
| 1139 | Sorghum flour, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 1.18 mg | 51% | USDA_FF |
| 1140 | Chicken, meatless | Legumes and Legume Products | 1.18 mg | 51% | USDA_SR |
| 1141 | Meatless, chicken | Legumes and Legume Products | 1.18 mg | 51% | CNF |
| 1142 | Peppermint, fresh | Spices and Herbs | 1.18 mg | 51% | USDA_SR |
| 1143 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 1.18 mg | 51% | USDA_SR |
| 1144 | Peppermint, fresh | Spices and Herbs | 1.18 mg | 51% | CNF |
| 1145 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 1.18 mg | 51% | CNF |
| 1146 | Tofu, salted and fermented (fuyu), prepared with calcium sulfate | Legumes and Legume Products | 1.17 mg | 51% | USDA_SR |
| 1147 | Tofu, salted and fermented (fuyu) | Legumes and Legume Products | 1.17 mg | 51% | USDA_SR |
| 1148 | Tofu, fuyu, salted and fermented (with calcium sulphate) | Legumes and Legume Products | 1.17 mg | 51% | CNF |
| 1149 | Tofu, fuyu, salted and fermented (prepared with magnesium chloride) | Legumes and Legume Products | 1.17 mg | 51% | CNF |
| 1150 | Rye flour, light | Cereal Grains and Pasta | 1.16 mg | 51% | USDA_SR |
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