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 1251–1300 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1251 | Grains, rice, white, medium-grain, cooked | Cereals, Grains and Pasta | 0.38 mg | 16% |
| 1252 | Grains, corn flour, masa, yellow, U.S. enriched | Cereals, Grains and Pasta | 0.38 mg | 16% |
| 1253 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 0.38 mg | 16% |
| 1254 | Pasta, Japanese noodles, soba, cooked | Cereals, Grains and Pasta | 0.37 mg | 16% |
| 1255 | Seaweed, agar, raw | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1256 | Chives, raw | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1257 | Cookie, chocolate chip, refrigerated dough | Baked Products | 0.37 mg | 16% |
| 1258 | Cress, garden, boiled, drained | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1259 | Cookie, chocolate sandwich, cream filling, chocolate-coated | Baked Products | 0.37 mg | 16% |
| 1260 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1261 | Taro leaves, steamed | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1262 | Sweets, syrups, chocolate, fudge-type | Sweets | 0.37 mg | 16% |
| 1263 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 0.37 mg | 16% |
| 1264 | Beans, cranberry (roman), boiled, salted | Legumes and Legume Products | 0.37 mg | 16% |
| 1265 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1266 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1267 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1268 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1269 | Cress, garden, boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1270 | Poi | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1271 | Beans, cranberry (roman), boiled | Legumes and Legume Products | 0.37 mg | 16% |
| 1272 | Beans, pinto, canned, drained and rinsed | Legumes and Legume Products | 0.37 mg | 16% |
| 1273 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1274 | Beans, snap (Italian, green or yellow), frozen, unprepared | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1275 | Apricots, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 0.37 mg | 16% |
| 1276 | Muffin, blueberry, toaster-type | Baked Products | 0.37 mg | 16% |
| 1277 | Raspberry, wild, raw | Fruits and fruit juices | 0.37 mg | 16% |
| 1278 | Candies, bars, Mars almond | Sweets | 0.37 mg | 16% |
| 1279 | Dessert, pudding, chocolate, dry mix, instant, unprepared | Sweets | 0.37 mg | 16% |
| 1280 | Bread, made with milk, commercial, toasted | Baked Products | 0.37 mg | 16% |
| 1281 | Refried beans | Legumes and Legume Products | 0.37 mg | 16% |
| 1282 | Bread, cheese | Baked Products | 0.37 mg | 16% |
| 1283 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1284 | Succotash, canned with whole kernel corn, solids and liquid | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1285 | Chard, swiss, raw | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1286 | Snacks, tortilla chips, ranch | Snacks | 0.36 mg | 16% |
| 1287 | Bread, focaccia, Italian flatbread, plain | Baked Products | 0.36 mg | 16% |
| 1288 | Beans, lima, dry, large, canned, solids and liquid | Legumes and Legume Products | 0.36 mg | 16% |
| 1289 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 0.36 mg | 16% |
| 1290 | Danish pastry, cinnamon | Baked Products | 0.36 mg | 16% |
| 1291 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 0.36 mg | 16% |
| 1292 | Beans, baked, canned, with pork | Legumes and Legume Products | 0.36 mg | 16% |
| 1293 | Snacks, potato chips, dried potatoes, light | Snacks | 0.36 mg | 16% |
| 1294 | Juice drink, pineapple and orange, vitamin C added, canned | Beverages | 0.36 mg | 16% |
| 1295 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 0.36 mg | 16% |
| 1296 | Drink, fruit punch, frozen concentrate | Beverages | 0.36 mg | 16% |
| 1297 | Fast foods, pizza, cheese, regular crust | Fast Foods | 0.36 mg | 16% |
| 1298 | Cranberry, raw | Fruits and fruit juices | 0.36 mg | 16% |
| 1299 | Arrowhead, raw | Vegetables and Vegetable Products | 0.36 mg | 16% |
| 1300 | Cornsalad (lamb's lettuce), raw | Vegetables and Vegetable Products | 0.36 mg | 16% |
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