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 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Restaurant, Mexican, spanish rice | Restaurant Foods | 0.39 mg | 17% |
| 1302 | Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 0.39 mg | 17% |
| 1303 | Fast food, biscuit | Fast Foods | 0.39 mg | 17% |
| 1304 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 0.39 mg | 17% |
| 1305 | Strawberries, raw | Fruits and Fruit Juices | 0.39 mg | 17% |
| 1306 | Borage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.39 mg | 17% |
| 1307 | Beans, snap, yellow, frozen, all styles, unprepared | Vegetables and Vegetable Products | 0.39 mg | 17% |
| 1308 | Borage, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.39 mg | 17% |
| 1309 | Escarole, cooked, boiled, drained, no salt added | Vegetables and Vegetable Products | 0.39 mg | 17% |
| 1310 | Snacks, potato chips, barbecue-flavor | Snacks | 0.39 mg | 17% |
| 1311 | Beans, kidney, red, mature seeds, canned, drained solids | Legumes and Legume Products | 0.38 mg | 17% |
| 1312 | Cassava, raw | Vegetables and Vegetable Products | 0.38 mg | 17% |
| 1313 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 0.38 mg | 17% |
| 1314 | Bread, white, commercially prepared, low sodium, no salt | Baked Products | 0.38 mg | 17% |
| 1315 | Pie crust, standard-type, prepared from recipe, unbaked | Baked Products | 0.38 mg | 17% |
| 1316 | Taro, raw | Vegetables and Vegetable Products | 0.38 mg | 17% |
| 1317 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 0.38 mg | 17% |
| 1318 | Beans, french, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.38 mg | 17% |
| 1319 | Beverages, chocolate syrup | Beverages | 0.38 mg | 17% |
| 1320 | Beans, french, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.38 mg | 17% |
| 1321 | DIGIORNO Pizza, supreme topping, rising crust, frozen, baked | Fast Foods | 0.38 mg | 17% |
| 1322 | Beans, shellie, canned, solids and liquids | Vegetables and Vegetable Products | 0.38 mg | 17% |
| 1323 | Ice cream sandwich | Dairy and Egg Products | 0.38 mg | 17% |
| 1324 | PIZZA HUT 14" Cheese Pizza, THIN 'N CRISPY Crust | Fast Foods | 0.38 mg | 17% |
| 1325 | Broccoli raab, cooked | Vegetables and Vegetable Products | 0.38 mg | 17% |
| 1326 | Vegetables, mixed, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.38 mg | 16% |
| 1327 | Vegetables, mixed, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 16% |
| 1328 | Biscuits, plain or buttermilk, prepared from recipe | Baked Products | 0.38 mg | 16% |
| 1329 | Orange Pineapple Juice Blend | Fruits and Fruit Juices | 0.38 mg | 16% |
| 1330 | Rice, white, medium-grain, cooked, unenriched | Cereal Grains and Pasta | 0.38 mg | 16% |
| 1331 | Rice, white, medium-grain, enriched, cooked | Cereal Grains and Pasta | 0.38 mg | 16% |
| 1332 | Corn flour, yellow, masa, enriched | Cereal Grains and Pasta | 0.38 mg | 16% |
| 1333 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 0.38 mg | 16% |
| 1334 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 0.38 mg | 16% |
| 1335 | Beans, navy, mature seeds, canned | Legumes and Legume Products | 0.38 mg | 16% |
| 1336 | Soup, vegetarian vegetable, canned, condensed | Soups, Sauces, and Gravies | 0.38 mg | 16% |
| 1337 | Candies, M&M MARS 3 MUSKETEERS Truffle Crisp | Sweets | 0.37 mg | 16% |
| 1338 | Noodles, japanese, soba, cooked | Cereal Grains and Pasta | 0.37 mg | 16% |
| 1339 | Cookies, chocolate chip, refrigerated dough | Baked Products | 0.37 mg | 16% |
| 1340 | Chives, raw | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1341 | Seaweed, agar, raw | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1342 | Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated | Baked Products | 0.37 mg | 16% |
| 1343 | Cress, garden, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1344 | Cress, garden, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1345 | Yam, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1346 | Taro, leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1347 | Yam, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1348 | Syrups, chocolate, fudge-type | Sweets | 0.37 mg | 16% |
| 1349 | Taro leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1350 | Beans, cranberry (roman), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.37 mg | 16% |
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