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 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Kale, frozen, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1102 | Carrot, canned, drained solids, unsalted | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1103 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1104 | Carrot, canned, solids ans liquid, unsalted | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1105 | Kale, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1106 | Babyfood, cereal, wheat, with milk powder, dry | Babyfoods | 0.45 mg | 20% |
| 1107 | Muffin, blueberry, commercial | Baked Products | 0.45 mg | 20% |
| 1108 | Taro, cooked | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1109 | Beans, navy, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 19% |
| 1110 | Snacks, potato chips, cheese | Snacks | 0.45 mg | 19% |
| 1111 | Coffee, instant, with sugar, mocha flavour, powder | Beverages | 0.45 mg | 19% |
| 1112 | Beans, black, mature seeds, boiled | Legumes and Legume Products | 0.44 mg | 19% |
| 1113 | Beans, black, mature seeds, boiled, salted | Legumes and Legume Products | 0.44 mg | 19% |
| 1114 | Bread, white, commercial, toasted | Baked Products | 0.44 mg | 19% |
| 1115 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 0.44 mg | 19% |
| 1116 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1117 | Pie crust, standard type, frozen, ready-to-bake | Baked Products | 0.44 mg | 19% |
| 1118 | Sweet potato, cooked, candied, homemade | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1119 | Snacks, tortilla chips, taco | Snacks | 0.44 mg | 19% |
| 1120 | Babyfood, snack, biscuit, mixed grain | Babyfoods | 0.44 mg | 19% |
| 1121 | Bread, garlic | Baked Products | 0.44 mg | 19% |
| 1122 | Grains, rice, white, steamed, Chinese restaurant | Cereals, Grains and Pasta | 0.44 mg | 19% |
| 1123 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1124 | Beans, navy, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1125 | Cracker, rusk toast | Baked Products | 0.44 mg | 19% |
| 1126 | Pie, coconut cream, commercial | Baked Products | 0.44 mg | 19% |
| 1127 | Biscuit, plain/buttermilk, refrigerated dough, higher fat | Baked Products | 0.44 mg | 19% |
| 1128 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1129 | Snacks, tortilla chips, nacho, light | Snacks | 0.44 mg | 19% |
| 1130 | Taco shell, baked, unsalted | Baked Products | 0.43 mg | 19% |
| 1131 | Lentils, pink, boiled | Legumes and Legume Products | 0.43 mg | 19% |
| 1132 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 0.43 mg | 19% |
| 1133 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 0.43 mg | 19% |
| 1134 | Pie crust, standard type, homemade, baked | Baked Products | 0.43 mg | 19% |
| 1135 | Cookie, peanut butter, commercial, soft-type | Baked Products | 0.43 mg | 19% |
| 1136 | Beans, kidney, all types, boiled | Legumes and Legume Products | 0.43 mg | 19% |
| 1137 | Snacks, potato chips, plain, salted | Snacks | 0.43 mg | 19% |
| 1138 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 0.43 mg | 19% |
| 1139 | Fast foods, pizza, cheese, rising crust, frozen, cooked | Fast Foods | 0.43 mg | 19% |
| 1140 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 0.43 mg | 19% |
| 1141 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 0.43 mg | 19% |
| 1142 | Bread, italian, toasted | Baked Products | 0.42 mg | 18% |
| 1143 | Malted milk, natural flavour, enriched powder | Beverages | 0.42 mg | 18% |
| 1144 | Cookie, animal crackers (arrowroot, social tea) | Baked Products | 0.42 mg | 18% |
| 1145 | Cookie, chocolate chip, soft type, commercial | Baked Products | 0.42 mg | 18% |
| 1146 | Snacks, potato sticks | Snacks | 0.42 mg | 18% |
| 1147 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 0.42 mg | 18% |
| 1148 | Candies, fudge, chocolate, homemade | Sweets | 0.42 mg | 18% |
| 1149 | Yogourt, soy, plain | Dairy and Egg Products | 0.42 mg | 18% |
| 1150 | Babyfood, dessert, jarred, fruit | Babyfoods | 0.42 mg | 18% |
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