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 1301–1350 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Candies, milk chocolate coated raisins | Sweets | 0.36 mg | 16% |
| 1302 | Snacks, tortilla chips, plain, yellow corn | Snacks | 0.36 mg | 16% |
| 1303 | Peas and carrots, canned, solids and liquid | Vegetables and Vegetable Products | 0.36 mg | 16% |
| 1304 | Grains, rice, white, short-grain, cooked | Cereals, Grains and Pasta | 0.36 mg | 16% |
| 1305 | Muffin, corn, commercial | Baked Products | 0.35 mg | 15% |
| 1306 | Pumpkin leaves, boiled, drained | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1307 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1308 | Chrysanthemum, garland, boiled, drained | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1309 | Persimmon, japanese, raw | Fruits and fruit juices | 0.35 mg | 15% |
| 1310 | Grains, rice, white, long-grain, parboiled, cooked | Cereals, Grains and Pasta | 0.35 mg | 15% |
| 1311 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 0.35 mg | 15% |
| 1312 | Danish pastry, cheese | Baked Products | 0.35 mg | 15% |
| 1313 | Candies, bars, Baby Ruth | Sweets | 0.35 mg | 15% |
| 1314 | Candies, truffles, homemade | Sweets | 0.35 mg | 15% |
| 1315 | Cookie, brownie, regular, dry mix, unprepared | Baked Products | 0.35 mg | 15% |
| 1316 | Pumpkin leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1317 | Candies, bars, Snickers | Sweets | 0.35 mg | 15% |
| 1318 | Chrysanthemum, garland, boiled, drained, with salt | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1319 | Bread, Irish soda, homemade | Baked Products | 0.35 mg | 15% |
| 1320 | Biscuit, plain/buttermilk, refrigerated dough, lower fat, baked | Baked Products | 0.35 mg | 15% |
| 1321 | Cake, pineapple upside-down, homemade | Baked Products | 0.35 mg | 15% |
| 1322 | Dock (sorrel), raw | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1323 | Borage, raw | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1324 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1325 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1326 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared | Cereals, Grains and Pasta | 0.34 mg | 15% |
| 1327 | Cookie, fig bar | Baked Products | 0.34 mg | 15% |
| 1328 | Rambutan, canned, syrup pack | Fruits and fruit juices | 0.34 mg | 15% |
| 1329 | Dandelion greens, raw | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1330 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 0.34 mg | 15% |
| 1331 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 0.34 mg | 15% |
| 1332 | Croissant, cheese, commercial | Baked Products | 0.34 mg | 15% |
| 1333 | Biscuit, plain/buttermilk, dry mix, unprepared | Baked Products | 0.34 mg | 15% |
| 1334 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1335 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1336 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1337 | Agave, dried | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1338 | Pokeberry shoots, boiled, drained | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1339 | Nuts, European chestnuts (sweet), raw, peeled | Nuts and Seeds | 0.34 mg | 15% |
| 1340 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1341 | Blueberry, raw | Fruits and fruit juices | 0.34 mg | 15% |
| 1342 | Fast foods, pizza, cheese, thick crust | Fast Foods | 0.34 mg | 15% |
| 1343 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 0.33 mg | 15% |
| 1344 | Chard, swiss, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 15% |
| 1345 | Snacks, corn-based, extruded, chips, plain | Snacks | 0.33 mg | 14% |
| 1346 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 0.33 mg | 14% |
| 1347 | Icing (frosting), chocolate, creamy, dry mix, unprepared | Sweets | 0.33 mg | 14% |
| 1348 | Bread, made with milk, commercial | Baked Products | 0.33 mg | 14% |
| 1349 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, prepared with water | Babyfoods | 0.33 mg | 14% |
| 1350 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 0.33 mg | 14% |
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