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 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Snacks, tortilla chips, nacho-flavor, reduced fat | Snacks | 0.44 mg | 19% |
| 1202 | Taco shells, baked, without added salt | Baked Products | 0.43 mg | 19% |
| 1203 | Muffins, wheat bran, toaster-type with raisins, toasted | Baked Products | 0.43 mg | 19% |
| 1204 | Pie crust, standard-type, prepared from recipe, baked | Baked Products | 0.43 mg | 19% |
| 1205 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.43 mg | 19% |
| 1206 | Sorghum flour, refined, unenriched | Cereal Grains and Pasta | 0.43 mg | 19% |
| 1207 | Cookies, peanut butter, commercially prepared, soft-type | Baked Products | 0.43 mg | 19% |
| 1208 | Snacks, potato chips, plain, salted | Snacks | 0.43 mg | 19% |
| 1209 | Chicory greens, raw | Vegetables and Vegetable Products | 0.43 mg | 19% |
| 1210 | Pizza, cheese topping, rising crust, frozen, cooked | Fast Foods | 0.43 mg | 19% |
| 1211 | Vegetables, mixed, canned, solids and liquids | Vegetables and Vegetable Products | 0.43 mg | 19% |
| 1212 | Coriander (cilantro) leaves, raw | Vegetables and Vegetable Products | 0.43 mg | 19% |
| 1213 | Cookies, chocolate chip, commercially prepared, soft-type | Baked Products | 0.42 mg | 18% |
| 1214 | Snacks, potato sticks | Snacks | 0.42 mg | 18% |
| 1215 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 0.42 mg | 18% |
| 1216 | Mustard, prepared, yellow | Spices and Herbs | 0.42 mg | 18% |
| 1217 | KFC, biscuit | Fast Foods | 0.42 mg | 18% |
| 1218 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 0.42 mg | 18% |
| 1219 | Bread, white, commercially prepared, toasted | Baked Products | 0.42 mg | 18% |
| 1220 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.42 mg | 18% |
| 1221 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.42 mg | 18% |
| 1222 | Bread, white, commercially prepared, toasted, low sodium no salt | Baked Products | 0.42 mg | 18% |
| 1223 | Cookies, sugar wafers with creme filling, regular | Baked Products | 0.42 mg | 18% |
| 1224 | Cookies, oatmeal, commercially prepared, soft-type | Baked Products | 0.42 mg | 18% |
| 1225 | Beans, baked, canned, with franks | Legumes and Legume Products | 0.42 mg | 18% |
| 1226 | Leavening agents, baking powder, low-sodium | Baked Products | 0.42 mg | 18% |
| 1227 | Endive, raw | Vegetables and Vegetable Products | 0.42 mg | 18% |
| 1228 | Egg rolls, vegetable, frozen, prepared | Meals, Entrees, and Side Dishes | 0.42 mg | 18% |
| 1229 | Restaurant, Latino, Arroz con habichuelas colorados (Rice And Red Beans) | Restaurant Foods | 0.42 mg | 18% |
| 1230 | Sweet rolls, cinnamon, refrigerated dough with frosting, baked | Baked Products | 0.42 mg | 18% |
| 1231 | Pokeberry shoots, (poke), raw | Vegetables and Vegetable Products | 0.42 mg | 18% |
| 1232 | Chokecherries, raw, pitted (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.42 mg | 18% |
| 1233 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 0.42 mg | 18% |
| 1234 | Bread, white, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.42 mg | 18% |
| 1235 | Sweet rolls, cinnamon, refrigerated dough with frosting | Baked Products | 0.41 mg | 18% |
| 1236 | Beverages, pineapple and grapefruit juice drink, canned | Beverages | 0.41 mg | 18% |
| 1237 | Peaches, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 0.41 mg | 18% |
| 1238 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 0.41 mg | 18% |
| 1239 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.41 mg | 18% |
| 1240 | Cereals ready-to-eat, QUAKER, KING VITAMAN | Breakfast Cereals | 0.41 mg | 18% |
| 1241 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.41 mg | 18% |
| 1242 | Gravy, brown, dry | Soups, Sauces, and Gravies | 0.41 mg | 18% |
| 1243 | Cowpeas, leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1244 | Cowpeas, leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1245 | Cookies, gluten-free, chocolate wafer | Baked Products | 0.41 mg | 18% |
| 1246 | Fast foods, hush puppies | Fast Foods | 0.41 mg | 18% |
| 1247 | Beets, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1248 | Glutino, Gluten Free Wafers, Milk Chocolate | Baked Products | 0.41 mg | 18% |
| 1249 | Bagels, egg | Baked Products | 0.41 mg | 18% |
| 1250 | Peas, green, raw | Vegetables and Vegetable Products | 0.41 mg | 18% |
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