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 1201–1250 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 17% |
| 1202 | Turnip greens and turnips, frozen, boiled, drained | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1203 | Candies, fondant, sweet chocolate coated | Sweets | 0.40 mg | 17% |
| 1204 | Black crowberry (curlewberry), native | Fruits and fruit juices | 0.40 mg | 17% |
| 1205 | Yam, raw | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1206 | Peas, split, boiled, salted | Legumes and Legume Products | 0.40 mg | 17% |
| 1207 | Peas, split, boiled | Legumes and Legume Products | 0.40 mg | 17% |
| 1208 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1209 | Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared | Baked Products | 0.40 mg | 17% |
| 1210 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 0.39 mg | 17% |
| 1211 | Cookie, shortbread, plain, commercial | Baked Products | 0.39 mg | 17% |
| 1212 | Candies, bars, MILKY WAY Dark Bar | Sweets | 0.39 mg | 17% |
| 1213 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 0.39 mg | 17% |
| 1214 | Tea, instant, unsweetened, powder, water added | Beverages | 0.39 mg | 17% |
| 1215 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 0.39 mg | 17% |
| 1216 | Biscuit, plain/buttermilk, frozen, baked | Baked Products | 0.39 mg | 17% |
| 1217 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 0.39 mg | 17% |
| 1218 | Beet greens, raw | Vegetables and Vegetable Products | 0.39 mg | 17% |
| 1219 | Fast foods, breakfast, french toast sticks | Fast Foods | 0.39 mg | 17% |
| 1220 | Salad dressing, mayonnaise, made with tofu | Fats and Oils | 0.39 mg | 17% |
| 1221 | Rice, Spanish rice | Mixed Dishes | 0.39 mg | 17% |
| 1222 | Cereal, hot, oats, minute, prepared, Robin Hood | Breakfast cereals | 0.39 mg | 17% |
| 1223 | Cereal, ready to eat, French Toast Crunch, General Mills | Breakfast cereals | 0.39 mg | 17% |
| 1224 | Snacks, tortilla chips, plain | Snacks | 0.39 mg | 17% |
| 1225 | Fast food, biscuit | Fast Foods | 0.39 mg | 17% |
| 1226 | Muffin, chocolate chip, commercial | Baked Products | 0.39 mg | 17% |
| 1227 | Strawberry, raw | Fruits and fruit juices | 0.39 mg | 17% |
| 1228 | Borage, boiled, drained | Vegetables and Vegetable Products | 0.39 mg | 17% |
| 1229 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 0.38 mg | 17% |
| 1230 | Cookie, vanilla wafer, 18 to 21% fat | Baked Products | 0.38 mg | 17% |
| 1231 | Bread, Italian | Baked Products | 0.38 mg | 17% |
| 1232 | Cassava (manioc), raw | Vegetables and Vegetable Products | 0.38 mg | 17% |
| 1233 | Beans, kidney, red, canned, drained solids | Legumes and Legume Products | 0.38 mg | 17% |
| 1234 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 0.38 mg | 17% |
| 1235 | Taro, raw | Vegetables and Vegetable Products | 0.38 mg | 17% |
| 1236 | Pie crust, standard type, homemade, unbaked | Baked Products | 0.38 mg | 17% |
| 1237 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 0.38 mg | 17% |
| 1238 | Chocolate syrup, thin type | Sweets | 0.38 mg | 17% |
| 1239 | Beans, french, mature seeds, boiled | Legumes and Legume Products | 0.38 mg | 17% |
| 1240 | Beans, french, mature seeds, boiled, salted | Legumes and Legume Products | 0.38 mg | 17% |
| 1241 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 0.38 mg | 17% |
| 1242 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 0.38 mg | 17% |
| 1243 | Dessert, frozen, ice cream sandwich | Sweets | 0.38 mg | 17% |
| 1244 | Broccoli raab (rapini), cooked | Vegetables and Vegetable Products | 0.38 mg | 17% |
| 1245 | Borage, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 17% |
| 1246 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 0.38 mg | 17% |
| 1247 | Vegetables, mixed, frozen, boiled, drained | Vegetables and Vegetable Products | 0.38 mg | 16% |
| 1248 | Biscuit, plain/buttermilk, homemade | Baked Products | 0.38 mg | 16% |
| 1249 | Snacks, potato chips, barbecue flavour | Snacks | 0.38 mg | 16% |
| 1250 | Orange pineapple juice | Fruits and fruit juices | 0.38 mg | 16% |
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