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 1351–1400 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1351 | Grains, rice, white, glutinous, dry | Cereals, Grains and Pasta | 0.97 mg | 42% | CNF |
| 1352 | Snacks, trail mix, tropical | Snacks | 0.97 mg | 42% | USDA_SR |
| 1353 | Snacks, trail mix, tropical | Snacks | 0.97 mg | 42% | CNF |
| 1354 | Oat bran, cooked | Cereal Grains and Pasta | 0.96 mg | 42% | USDA_SR |
| 1355 | Grains, oat bran, cooked | Cereals, Grains and Pasta | 0.96 mg | 42% | CNF |
| 1356 | Candies, MARS SNACKFOOD US, M&M's Peanut Butter Chocolate Candies | Sweets | 0.96 mg | 42% | USDA_SR |
| 1357 | Snacks, popcorn, unpopped kernels | Snacks | 0.96 mg | 42% | CNF |
| 1358 | Candies, M&M's peanut butter chocolate candies | Sweets | 0.96 mg | 42% | CNF |
| 1359 | Rosemary, fresh | Spices and Herbs | 0.96 mg | 42% | USDA_SR |
| 1360 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 0.96 mg | 42% | CNF |
| 1361 | Spices, rosemary, fresh | Spices and Herbs | 0.96 mg | 42% | CNF |
| 1362 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 0.96 mg | 42% | USDA_SR |
| 1363 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 0.96 mg | 42% | CNF |
| 1364 | Malted milk, chocolate flavour, powder | Beverages | 0.96 mg | 42% | CNF |
| 1365 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 0.95 mg | 41% | USDA_SR |
| 1366 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 0.95 mg | 41% | CNF |
| 1367 | Nuts, chestnuts, european, raw, unpeeled | Nut and Seed Products | 0.95 mg | 41% | USDA_SR |
| 1368 | Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 0.95 mg | 41% | USDA_SR |
| 1369 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 0.95 mg | 41% | CNF |
| 1370 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 0.95 mg | 41% | CNF |
| 1371 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 0.95 mg | 41% | USDA_SR |
| 1372 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 0.95 mg | 41% | CNF |
| 1373 | Candies, MOUNDS Candy Bar | Sweets | 0.95 mg | 41% | USDA_SR |
| 1374 | Candies, bars, Mounds | Sweets | 0.95 mg | 41% | CNF |
| 1375 | Candies, milk chocolate coated peanuts | Sweets | 0.94 mg | 41% | USDA_SR |
| 1376 | Candies, milk chocolate coated peanuts | Sweets | 0.94 mg | 41% | CNF |
| 1377 | Cracker, meal | Baked Products | 0.94 mg | 41% | USDA_SR |
| 1378 | SCHIFF,TIGER'S MILK BAR | Sweets | 0.94 mg | 41% | USDA_SR |
| 1379 | Cracker meal | Baked Products | 0.94 mg | 41% | CNF |
| 1380 | Snacks, popcorn, air-popped (Unsalted) | Snacks | 0.94 mg | 41% | USDA_SR |
| 1381 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 0.94 mg | 41% | USDA_SR |
| 1382 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 0.94 mg | 41% | USDA_SR |
| 1383 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 0.94 mg | 41% | CNF |
| 1384 | Snacks, popcorn, air-popped, white popcorn | Snacks | 0.94 mg | 41% | CNF |
| 1385 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 0.94 mg | 41% | CNF |
| 1386 | Candies, MARS SNACKFOOD US, TWIX Peanut Butter Cookie Bars | Sweets | 0.94 mg | 41% | USDA_SR |
| 1387 | Candies, bars, Twix peanut butter cookie | Sweets | 0.94 mg | 41% | CNF |
| 1388 | Bread, oatmeal | Baked Products | 0.94 mg | 41% | USDA_SR |
| 1389 | Fiddlehead ferns, frozen, unprepared | Vegetables and Vegetable Products | 0.94 mg | 41% | USDA_SR |
| 1390 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 0.94 mg | 41% | CNF |
| 1391 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 0.94 mg | 41% | CNF |
| 1392 | Cereal, ready to eat, Honey Bunches of Oats with almonds, Post | Breakfast cereals | 0.94 mg | 41% | CNF |
| 1393 | Wocas, dried seeds, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 0.94 mg | 41% | USDA_SR |
| 1394 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.94 mg | 41% | USDA_SR |
| 1395 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.94 mg | 41% | USDA_SR |
| 1396 | Spinach, boiled, drained | Vegetables and Vegetable Products | 0.94 mg | 41% | CNF |
| 1397 | Babyfood, cereal, mixed grain, prepared with formula or breast milk | Babyfoods | 0.94 mg | 41% | CNF |
| 1398 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 0.93 mg | 41% | USDA_SR |
| 1399 | Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip | Snacks | 0.93 mg | 40% | USDA_SR |
| 1400 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 0.93 mg | 40% | CNF |
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