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 1151–1200 of 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Nopales, raw | Vegetables and Vegetable Products | 0.46 mg | 20% |
| 1152 | Fast foods, burrito, with beans and cheese | Fast Foods | 0.46 mg | 20% |
| 1153 | TACO BELL, Bean Burrito | Fast Foods | 0.46 mg | 20% |
| 1154 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.46 mg | 20% |
| 1155 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.46 mg | 20% |
| 1156 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 0.46 mg | 20% |
| 1157 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 0.46 mg | 20% |
| 1158 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.45 mg | 20% |
| 1159 | Bread, reduced-calorie, rye | Baked Products | 0.45 mg | 20% |
| 1160 | Beans, pinto, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.45 mg | 20% |
| 1161 | Pie crust, cookie-type, prepared from recipe, graham cracker, chilled | Baked Products | 0.45 mg | 20% |
| 1162 | Snack, Pretzel, hard chocolate coated | Snacks | 0.45 mg | 20% |
| 1163 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, unenriched | Baked Products | 0.45 mg | 20% |
| 1164 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1165 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1166 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched | Baked Products | 0.45 mg | 20% |
| 1167 | Carrots, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1168 | Carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1169 | Carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1170 | Carrots, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1171 | Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched | Baked Products | 0.45 mg | 20% |
| 1172 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 0.45 mg | 20% |
| 1173 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1174 | Taro, cooked, without salt | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1175 | Baking chocolate, mexican, squares | Sweets | 0.45 mg | 20% |
| 1176 | Rice, white, steamed, Chinese restaurant | Cereal Grains and Pasta | 0.45 mg | 19% |
| 1177 | Snacks, M&M MARS, COMBOS Snacks Cheddar Cheese Pretzel | Snacks | 0.45 mg | 19% |
| 1178 | Snacks, potato chips, cheese-flavor | Snacks | 0.45 mg | 19% |
| 1179 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.45 mg | 19% |
| 1180 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 19% |
| 1181 | Beverages, coffee, instant, mocha, sweetened | Beverages | 0.45 mg | 19% |
| 1182 | Beans, black, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.44 mg | 19% |
| 1183 | Beans, black, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.44 mg | 19% |
| 1184 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1185 | Restaurant, Latino, Arroz con frijoles negros (rice and black beans) | Restaurant Foods | 0.44 mg | 19% |
| 1186 | Pie crust, standard-type, frozen, ready-to-bake, enriched | Baked Products | 0.44 mg | 19% |
| 1187 | Sweet potato, cooked, candied, home-prepared | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1188 | Snacks, tortilla chips, taco-flavor | Snacks | 0.44 mg | 19% |
| 1189 | Garlic bread, frozen | Baked Products | 0.44 mg | 19% |
| 1190 | Snacks, potato chips, plain, unsalted | Snacks | 0.44 mg | 19% |
| 1191 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted | Snacks | 0.44 mg | 19% |
| 1192 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted | Snacks | 0.44 mg | 19% |
| 1193 | Snacks, potato chips, reduced fat | Snacks | 0.44 mg | 19% |
| 1194 | Blueberries, canned, light syrup, drained | Fruits and Fruit Juices | 0.44 mg | 19% |
| 1195 | Crackers, rusk toast | Baked Products | 0.44 mg | 19% |
| 1196 | Bread, gluten-free, white, made with tapioca starch and brown rice flour | Baked Products | 0.44 mg | 19% |
| 1197 | Udi's, Gluten Free, Soft & Delicious White Sandwich Bread | Baked Products | 0.44 mg | 19% |
| 1198 | Pie, coconut creme, commercially prepared | Baked Products | 0.44 mg | 19% |
| 1199 | Biscuits, plain or buttermilk, refrigerated dough, higher fat | Baked Products | 0.44 mg | 19% |
| 1200 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.44 mg | 19% |
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