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 101–150 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 101 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 6.17 mg | 268% | CNF |
| 102 | Seaweed, dulse (laver, nori), dried | Vegetables and Vegetable Products | 6.16 mg | 268% | CNF |
| 103 | Spices, savory, ground | Spices and Herbs | 6.10 mg | 265% | USDA_SR |
| 104 | Spices, savory, ground | Spices and Herbs | 6.10 mg | 265% | CNF |
| 105 | Rye flour, dark | Cereal Grains and Pasta | 6.06 mg | 264% | USDA_SR |
| 106 | Nuts, hazelnuts or filberts, raw | Nut and Seed Products | 6.06 mg | 263% | USDA_FF |
| 107 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | Vegetables and Vegetable Products | 5.88 mg | 256% | USDA_SR |
| 108 | Seaweed, Canadian cultivated EMI-TSUNOMATA, dried | Vegetables and Vegetable Products | 5.88 mg | 256% | CNF |
| 109 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry | Breakfast Cereals | 5.70 mg | 248% | USDA_SR |
| 110 | Oat bran, raw | Cereal Grains and Pasta | 5.63 mg | 245% | USDA_SR |
| 111 | Grains, oat bran, dry | Cereals, Grains and Pasta | 5.63 mg | 245% | CNF |
| 112 | Nuts, hazelnuts or filberts, dry roasted, without salt added | Nut and Seed Products | 5.55 mg | 241% | USDA_SR |
| 113 | Nuts, filberts or hazelnuts, dry roasted, unblanched | Nuts and Seeds | 5.55 mg | 241% | CNF |
| 114 | Grains, rye flour, medium | Cereals, Grains and Pasta | 5.46 mg | 237% | CNF |
| 115 | Spices, marjoram, dried | Spices and Herbs | 5.43 mg | 236% | USDA_SR |
| 116 | Spices, marjoram, dried | Spices and Herbs | 5.43 mg | 236% | CNF |
| 117 | Crackers, rye, wafers, plain | Baked Products | 5.37 mg | 233% | USDA_SR |
| 118 | Cracker, rye, wafers, plain | Baked Products | 5.37 mg | 233% | CNF |
| 119 | Flour, coconut | Nut and Seed Products | 5.29 mg | 230% | USDA_FF |
| 120 | Cereals, WHEATENA, dry | Breakfast Cereals | 5.26 mg | 229% | USDA_SR |
| 121 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 5.22 mg | 227% | USDA_SR |
| 122 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 5.22 mg | 227% | CNF |
| 123 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 5.22 mg | 227% | USDA_SR |
| 124 | Snacks, rice cakes, brown rice, multigrain | Snacks | 5.22 mg | 227% | USDA_SR |
| 125 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 5.22 mg | 227% | CNF |
| 126 | Snacks, rice cakes, brown rice, multigrain | Snacks | 5.22 mg | 227% | CNF |
| 127 | Snacks, rice cakes, brown rice, corn | Snacks | 5.08 mg | 221% | USDA_SR |
| 128 | Snacks, rice cakes, brown rice, corn | Snacks | 5.08 mg | 221% | CNF |
| 129 | Netted willow, native, leaves, raw | Vegetables and Vegetable Products | 5.00 mg | 217% | CNF |
| 130 | Spices, oregano, dried | Spices and Herbs | 4.99 mg | 217% | USDA_SR |
| 131 | Spices, oregano, ground | Spices and Herbs | 4.99 mg | 217% | CNF |
| 132 | Oats (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 4.92 mg | 214% | USDA_SR |
| 133 | Grains, oats | Cereals, Grains and Pasta | 4.92 mg | 214% | CNF |
| 134 | Peanut flour, defatted | Legumes and Legume Products | 4.90 mg | 213% | USDA_SR |
| 135 | Peanut flour, defatted, salted | Legumes and Legume Products | 4.90 mg | 213% | CNF |
| 136 | Raspberry juice concentrate | Fruits and Fruit Juices | 4.67 mg | 203% | USDA_SR |
| 137 | Nuts, hickorynuts, dried | Nut and Seed Products | 4.61 mg | 200% | USDA_SR |
| 138 | Nuts, hickory nuts, dried | Nuts and Seeds | 4.61 mg | 200% | CNF |
| 139 | Seeds, pumpkin and squash seed kernels, dried | Nut and Seed Products | 4.54 mg | 198% | USDA_SR |
| 140 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 4.54 mg | 198% | CNF |
| 141 | Nuts, pecans | Nut and Seed Products | 4.50 mg | 196% | USDA_SR |
| 142 | Nuts, pecans, dried | Nuts and Seeds | 4.50 mg | 196% | CNF |
| 143 | Seeds, pumpkin and squash seed kernels, roasted, without salt | Nut and Seed Products | 4.49 mg | 195% | USDA_SR |
| 144 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Nut and Seed Products | 4.49 mg | 195% | USDA_SR |
| 145 | Seeds, pumpkin and squash seed kernels, roasted, salted | Nuts and Seeds | 4.49 mg | 195% | CNF |
| 146 | Seeds, pumpkin and squash seed kernels, roasted | Nuts and Seeds | 4.49 mg | 195% | CNF |
| 147 | Sugars, maple | Sweets | 4.42 mg | 192% | USDA_SR |
| 148 | Wheat, soft red winter | Cereal Grains and Pasta | 4.39 mg | 191% | USDA_SR |
| 149 | Grains, wheat, soft red winter | Cereals, Grains and Pasta | 4.39 mg | 191% | CNF |
| 150 | Nuts, pine nuts, pinyon, dried | Nut and Seed Products | 4.33 mg | 188% | USDA_SR |
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