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 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Doughnuts, cake-type, chocolate, sugared or glazed | Baked Products | 0.37 mg | 16% |
| 1352 | Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 0.37 mg | 16% |
| 1353 | Beans, cranberry (roman), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.37 mg | 16% |
| 1354 | Sauce, pesto, CLASSICO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 0.37 mg | 16% |
| 1355 | Poi | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1356 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1357 | Apricots, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 0.37 mg | 16% |
| 1358 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1359 | Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1360 | Muffins, blueberry, toaster-type | Baked Products | 0.37 mg | 16% |
| 1361 | Raspberries, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.37 mg | 16% |
| 1362 | Puddings, chocolate, dry mix, instant | Sweets | 0.37 mg | 16% |
| 1363 | Candies, MARS SNACKFOOD US, MARS Almond Bar | Sweets | 0.37 mg | 16% |
| 1364 | Restaurant, Mexican, refried beans | Restaurant Foods | 0.37 mg | 16% |
| 1365 | DIGIORNO Pizza, cheese topping, rising crust, frozen, baked | Fast Foods | 0.37 mg | 16% |
| 1366 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1367 | Chard, swiss, raw | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1368 | Succotash, (corn and limas), canned, with whole kernel corn, solids and liquids | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1369 | Bread, cheese | Baked Products | 0.37 mg | 16% |
| 1370 | Cookies, chocolate chip, commercially prepared, special dietary | Baked Products | 0.36 mg | 16% |
| 1371 | Snacks, tortilla chips, ranch-flavor | Snacks | 0.36 mg | 16% |
| 1372 | Focaccia, Italian flatbread, plain | Baked Products | 0.36 mg | 16% |
| 1373 | Cookies, chocolate chip, dry mix | Baked Products | 0.36 mg | 16% |
| 1374 | Lima beans, large, mature seeds, canned | Legumes and Legume Products | 0.36 mg | 16% |
| 1375 | Noodles, flat, crunchy, Chinese restaurant | Cereal Grains and Pasta | 0.36 mg | 16% |
| 1376 | DENNY'S, mozzarella cheese sticks | Restaurant Foods | 0.36 mg | 16% |
| 1377 | Tostada shells, corn | Baked Products | 0.36 mg | 16% |
| 1378 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 0.36 mg | 16% |
| 1379 | Danish pastry, cinnamon, unenriched | Baked Products | 0.36 mg | 16% |
| 1380 | Danish pastry, cinnamon, enriched | Baked Products | 0.36 mg | 16% |
| 1381 | Beans, baked, canned, with pork | Legumes and Legume Products | 0.36 mg | 16% |
| 1382 | Beverages, pineapple and orange juice drink, canned | Beverages | 0.36 mg | 16% |
| 1383 | Candies, TOBLERONE, milk chocolate with honey and almond nougat | Sweets | 0.36 mg | 16% |
| 1384 | Snacks, potato chips, made from dried potatoes, reduced fat | Snacks | 0.36 mg | 16% |
| 1385 | Beverages, Fruit punch drink, frozen concentrate | Beverages | 0.36 mg | 16% |
| 1386 | Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust | Fast Foods | 0.36 mg | 16% |
| 1387 | Arrowhead, raw | Vegetables and Vegetable Products | 0.36 mg | 16% |
| 1388 | Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN | Breakfast Cereals | 0.36 mg | 16% |
| 1389 | Cornsalad, raw | Vegetables and Vegetable Products | 0.36 mg | 16% |
| 1390 | McDONALD'S, McCHICKEN Sandwich | Fast Foods | 0.36 mg | 16% |
| 1391 | Candies, milk chocolate coated raisins | Sweets | 0.36 mg | 16% |
| 1392 | English muffins, plain, enriched, without calcium propionate(includes sourdough) | Baked Products | 0.36 mg | 16% |
| 1393 | English muffins, plain, unenriched, without calcium propionate (includes sourdough) | Baked Products | 0.36 mg | 16% |
| 1394 | Tortilla chips, yellow, plain, salted | Snacks | 0.36 mg | 16% |
| 1395 | English muffins, plain, unenriched, with calcium propionate (includes sourdough) | Baked Products | 0.36 mg | 16% |
| 1396 | Peas and carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.36 mg | 16% |
| 1397 | Peas and carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.36 mg | 16% |
| 1398 | Rice, white, short-grain, cooked, unenriched | Cereal Grains and Pasta | 0.36 mg | 16% |
| 1399 | Rice, white, short-grain, enriched, cooked | Cereal Grains and Pasta | 0.36 mg | 16% |
| 1400 | Muffins, corn, commercially prepared | Baked Products | 0.35 mg | 15% |
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