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 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1251 | Beans, great northern, mature seeds, canned | Legumes and Legume Products | 0.41 mg | 18% |
| 1252 | Beans, great northern, mature seeds, canned, low sodium | Legumes and Legume Products | 0.41 mg | 18% |
| 1253 | Burrito, bean and cheese, frozen | Meals, Entrees, and Side Dishes | 0.41 mg | 18% |
| 1254 | Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | Snacks | 0.41 mg | 18% |
| 1255 | Nopales, cooked, without salt | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1256 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1257 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1258 | Bread, blue corn, somiviki (Hopi) | American Indian/Alaska Native Foods | 0.41 mg | 18% |
| 1259 | Snacks, potato chips, sour-cream-and-onion-flavor | Snacks | 0.41 mg | 18% |
| 1260 | Snacks, potato chips, made from dried potatoes, sour-cream and onion-flavor | Snacks | 0.41 mg | 18% |
| 1261 | Okara | Legumes and Legume Products | 0.40 mg | 18% |
| 1262 | Cookies, chocolate sandwich, with creme filling, special dietary | Baked Products | 0.40 mg | 18% |
| 1263 | Buckwheat groats, roasted, cooked | Cereal Grains and Pasta | 0.40 mg | 18% |
| 1264 | Tortillas, ready-to-bake or -fry, corn, without added salt | Baked Products | 0.40 mg | 17% |
| 1265 | Rolls, dinner, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.40 mg | 17% |
| 1266 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1267 | Fast foods, burrito, with beans | Fast Foods | 0.40 mg | 17% |
| 1268 | Gravy, unspecified type, dry | Soups, Sauces, and Gravies | 0.40 mg | 17% |
| 1269 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 0.40 mg | 17% |
| 1270 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 0.40 mg | 17% |
| 1271 | Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1272 | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1273 | ON THE BORDER, refried beans | Restaurant Foods | 0.40 mg | 17% |
| 1274 | Candies, sweet chocolate coated fondant | Sweets | 0.40 mg | 17% |
| 1275 | Mayonnaise, made with tofu | Fats and Oils | 0.40 mg | 17% |
| 1276 | Rolls, dinner, sweet | Baked Products | 0.40 mg | 17% |
| 1277 | Yam, raw | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1278 | DENNY'S, onion rings | Restaurant Foods | 0.40 mg | 17% |
| 1279 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.40 mg | 17% |
| 1280 | PIZZA HUT 14" Cheese Pizza, Hand-Tossed Crust | Fast Foods | 0.40 mg | 17% |
| 1281 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.40 mg | 17% |
| 1282 | Pancakes, plain, dry mix, incomplete (includes buttermilk) | Baked Products | 0.40 mg | 17% |
| 1283 | PIZZA HUT 14" Cheese Pizza, Pan Crust | Fast Foods | 0.40 mg | 17% |
| 1284 | Broccoli raab, raw | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1285 | Cookies, chocolate chip, commercially prepared, regular, lower fat | Baked Products | 0.39 mg | 17% |
| 1286 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 0.39 mg | 17% |
| 1287 | Cookies, shortbread, commercially prepared, plain | Baked Products | 0.39 mg | 17% |
| 1288 | Cookies, shortbread, reduced fat | Baked Products | 0.39 mg | 17% |
| 1289 | Candies, MARS SNACKFOOD US, MILKY WAY Midnight Bar | Sweets | 0.39 mg | 17% |
| 1290 | Waffles, chocolate chip, frozen, ready-to-heat | Baked Products | 0.39 mg | 17% |
| 1291 | Beverages, tea, instant, unsweetened, prepared with water | Beverages | 0.39 mg | 17% |
| 1292 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork | Legumes and Legume Products | 0.39 mg | 17% |
| 1293 | Biscuits, plain or buttermilk, frozen, baked | Baked Products | 0.39 mg | 17% |
| 1294 | Bread, reduced-calorie, white | Baked Products | 0.39 mg | 17% |
| 1295 | Beet greens, raw | Vegetables and Vegetable Products | 0.39 mg | 17% |
| 1296 | Wasabi, root, raw | Vegetables and Vegetable Products | 0.39 mg | 17% |
| 1297 | Restaurant, Latino, bunuelos (fried yeast bread) | Restaurant Foods | 0.39 mg | 17% |
| 1298 | Babyfood, dinner, pasta with vegetables | Baby Foods | 0.39 mg | 17% |
| 1299 | BURGER KING, french toast sticks | Fast Foods | 0.39 mg | 17% |
| 1300 | Fast foods, french toast sticks | Fast Foods | 0.39 mg | 17% |
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