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 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Hyacinth beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.48 mg | 21% |
| 1102 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt | Breakfast Cereals | 0.48 mg | 21% |
| 1103 | Vanilla extract, imitation, alcohol | Spices and Herbs | 0.48 mg | 21% |
| 1104 | Bread, pita, white, enriched | Baked Products | 0.48 mg | 21% |
| 1105 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt | Breakfast Cereals | 0.48 mg | 21% |
| 1106 | Bread, pita, white, unenriched | Baked Products | 0.48 mg | 21% |
| 1107 | Leeks, (bulb and lower leaf-portion), raw | Vegetables and Vegetable Products | 0.48 mg | 21% |
| 1108 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 0.48 mg | 21% |
| 1109 | Tennis Bread, plain (Apache) | American Indian/Alaska Native Foods | 0.48 mg | 21% |
| 1110 | Noodles, japanese, somen, dry | Cereal Grains and Pasta | 0.48 mg | 21% |
| 1111 | Snacks, potato chips, lightly salted | Snacks | 0.48 mg | 21% |
| 1112 | Beans, kidney, red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.48 mg | 21% |
| 1113 | Beans, kidney, red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.48 mg | 21% |
| 1114 | Beans, kidney, all types, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.48 mg | 21% |
| 1115 | Beverages, tea, hibiscus, brewed | Beverages | 0.48 mg | 21% |
| 1116 | Candies, milk chocolate, with rice cereal | Sweets | 0.48 mg | 21% |
| 1117 | Phyllo dough | Baked Products | 0.48 mg | 21% |
| 1118 | Pie crust, deep dish, frozen, unbaked, made with enriched flour | Baked Products | 0.48 mg | 21% |
| 1119 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.47 mg | 21% |
| 1120 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.47 mg | 21% |
| 1121 | Turnip greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.47 mg | 21% |
| 1122 | Turnip greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 21% |
| 1123 | Cowpeas, catjang, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.47 mg | 21% |
| 1124 | Cowpeas, catjang, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.47 mg | 21% |
| 1125 | Cookies, chocolate chip, refrigerated dough, baked | Baked Products | 0.47 mg | 21% |
| 1126 | Rice, white, long-grain, regular, unenriched, cooked without salt | Cereal Grains and Pasta | 0.47 mg | 21% |
| 1127 | Rice, white, long-grain, regular, cooked, enriched, with salt | Cereal Grains and Pasta | 0.47 mg | 21% |
| 1128 | Rice, white, long-grain, regular, cooked, unenriched, with salt | Cereal Grains and Pasta | 0.47 mg | 21% |
| 1129 | Rice, white, long-grain, regular, enriched, cooked | Cereal Grains and Pasta | 0.47 mg | 21% |
| 1130 | Restaurant, family style, onion rings | Restaurant Foods | 0.47 mg | 20% |
| 1131 | Candies, milk chocolate | Sweets | 0.47 mg | 20% |
| 1132 | Muffins, blueberry, toaster-type, toasted | Baked Products | 0.47 mg | 20% |
| 1133 | Arrowroot flour | Cereal Grains and Pasta | 0.47 mg | 20% |
| 1134 | Macaroni and cheese, box mix with cheese sauce, unprepared | Meals, Entrees, and Side Dishes | 0.47 mg | 20% |
| 1135 | Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe | Sweets | 0.47 mg | 20% |
| 1136 | Ginger root, pickled, canned, with artificial sweetener | Vegetables and Vegetable Products | 0.47 mg | 20% |
| 1137 | Cereals, oats, instant, fortified, with raisins and spice, prepared with water | Breakfast Cereals | 0.47 mg | 20% |
| 1138 | Turnip greens, raw | Vegetables and Vegetable Products | 0.47 mg | 20% |
| 1139 | Tomatoes, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.47 mg | 20% |
| 1140 | Candies, fudge, vanilla with nuts | Sweets | 0.47 mg | 20% |
| 1141 | Cookies, graham crackers, chocolate-coated | Baked Products | 0.46 mg | 20% |
| 1142 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 0.46 mg | 20% |
| 1143 | Puddings, coconut cream, dry mix, regular | Sweets | 0.46 mg | 20% |
| 1144 | Cookies, peanut butter, refrigerated dough, baked | Baked Products | 0.46 mg | 20% |
| 1145 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 0.46 mg | 20% |
| 1146 | Rolls, hard (includes kaiser) | Baked Products | 0.46 mg | 20% |
| 1147 | Bread, white, prepared from recipe, made with nonfat dry milk | Baked Products | 0.46 mg | 20% |
| 1148 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 0.46 mg | 20% |
| 1149 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 0.46 mg | 20% |
| 1150 | Bread, pan dulce, sweet yeast bread | Baked Products | 0.46 mg | 20% |
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