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 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Nuts, pecans, dry roasted, without salt added | Nut and Seed Products | 3.93 mg | 171% |
| 102 | Nuts, pecans, dry roasted, with salt added | Nut and Seed Products | 3.93 mg | 171% |
| 103 | Nuts, walnuts, black, dried | Nut and Seed Products | 3.90 mg | 169% |
| 104 | Babyfood, cereal, oatmeal, dry fortified | Baby Foods | 3.89 mg | 169% |
| 105 | Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps | Breakfast Cereals | 3.85 mg | 167% |
| 106 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 3.85 mg | 167% |
| 107 | Cocoa, dry powder, unsweetened | Sweets | 3.84 mg | 167% |
| 108 | Wheat, hard white | Cereal Grains and Pasta | 3.82 mg | 166% |
| 109 | Soy meal, defatted, raw | Legumes and Legume Products | 3.80 mg | 165% |
| 110 | Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.74 mg | 163% |
| 111 | Cocoa, dry powder, unsweetened, processed with alkali | Sweets | 3.74 mg | 162% |
| 112 | Snacks, brown rice chips | Snacks | 3.73 mg | 162% |
| 113 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 3.73 mg | 162% |
| 114 | Snacks, rice cracker brown rice, plain | Snacks | 3.73 mg | 162% |
| 115 | Winged beans, mature seeds, raw | Legumes and Legume Products | 3.72 mg | 162% |
| 116 | Nuts, chestnuts, japanese, dried | Nut and Seed Products | 3.71 mg | 161% |
| 117 | Nuts, pecans, oil roasted, without salt added | Nut and Seed Products | 3.70 mg | 161% |
| 118 | Nuts, pecans, oil roasted, with salt added | Nut and Seed Products | 3.70 mg | 161% |
| 119 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 3.69 mg | 160% |
| 120 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 3.69 mg | 160% |
| 121 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 3.63 mg | 158% |
| 122 | Cereals ready-to-eat, UNCLE SAM CEREAL | Breakfast Cereals | 3.61 mg | 157% |
| 123 | Cereals ready-to-eat, GENERAL MILLS, CHEERIOS | Breakfast Cereals | 3.56 mg | 155% |
| 124 | Crackers, matzo, whole-wheat | Baked Products | 3.50 mg | 152% |
| 125 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | Breakfast Cereals | 3.47 mg | 151% |
| 126 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 3.44 mg | 150% |
| 127 | Nuts, walnuts, english | Nut and Seed Products | 3.41 mg | 148% |
| 128 | Formulated bar, high fiber, chewy, oats and chocolate | Snacks | 3.41 mg | 148% |
| 129 | Wheat, soft white | Cereal Grains and Pasta | 3.41 mg | 148% |
| 130 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 3.40 mg | 148% |
| 131 | Cereals, oats, instant, fortified, plain, dry | Breakfast Cereals | 3.38 mg | 147% |
| 132 | Spices, cumin seed | Spices and Herbs | 3.33 mg | 145% |
| 133 | Amaranth grain, uncooked | Cereal Grains and Pasta | 3.33 mg | 145% |
| 134 | Cereals ready-to-eat, POST, GRAPE-NUTS Cereal | Breakfast Cereals | 3.24 mg | 141% |
| 135 | Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes | Breakfast Cereals | 3.23 mg | 140% |
| 136 | Cereals ready-to-eat, POST Raisin Bran Cereal | Breakfast Cereals | 3.21 mg | 140% |
| 137 | Triticale | Cereal Grains and Pasta | 3.21 mg | 140% |
| 138 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 3.20 mg | 139% |
| 139 | Soy flour, low-fat | Legumes and Legume Products | 3.15 mg | 137% |
| 140 | Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors | Snacks | 3.14 mg | 136% |
| 141 | Spices, sage, ground | Spices and Herbs | 3.13 mg | 136% |
| 142 | Epazote, raw | Vegetables and Vegetable Products | 3.10 mg | 135% |
| 143 | Bulgur, dry | Cereal Grains and Pasta | 3.05 mg | 133% |
| 144 | Cereals ready-to-eat, QUAKER, Oatmeal Squares | Breakfast Cereals | 3.04 mg | 132% |
| 145 | Nuts, macadamia nuts, dry roasted, without salt added | Nut and Seed Products | 3.04 mg | 132% |
| 146 | Nuts, macadamia nuts, dry roasted, with salt added | Nut and Seed Products | 3.04 mg | 132% |
| 147 | Soy flour, defatted | Legumes and Legume Products | 3.02 mg | 131% |
| 148 | Wheat, durum | Cereal Grains and Pasta | 3.01 mg | 131% |
| 149 | Spelt, uncooked | Cereal Grains and Pasta | 2.98 mg | 130% |
| 150 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 2.98 mg | 130% |
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