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 1451–1500 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1451 | Soybean, curd cheese | Legumes and Legume Products | 0.89 mg | 39% | USDA_SR |
| 1452 | Soybean, curd cheese | Legumes and Legume Products | 0.89 mg | 39% | CNF |
| 1453 | Candies, chocolate covered, low sugar or low calorie | Sweets | 0.89 mg | 39% | USDA_SR |
| 1454 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 0.89 mg | 39% | USDA_SR |
| 1455 | Van's, Gluten Free, Totally Original Waffles | Baked Products | 0.89 mg | 39% | USDA_SR |
| 1456 | Amaranth leaves, raw | Vegetables and Vegetable Products | 0.89 mg | 38% | USDA_SR |
| 1457 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 0.89 mg | 38% | USDA_SR |
| 1458 | Candies, fudge, chocolate with nuts, homemade | Sweets | 0.89 mg | 38% | CNF |
| 1459 | Amaranth leaves, fresh | Vegetables and Vegetable Products | 0.89 mg | 38% | CNF |
| 1460 | Blackberries, raw | Fruits and Fruit Juices | 0.88 mg | 38% | USDA_FF |
| 1461 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 0.88 mg | 38% | USDA_SR |
| 1462 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 0.88 mg | 38% | CNF |
| 1463 | Cowpeas (blackeyes), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.88 mg | 38% | USDA_SR |
| 1464 | Cowpeas (black-eyed peas), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.88 mg | 38% | CNF |
| 1465 | Snacks, popcorn, oil-popped, white popcorn, salt added | Snacks | 0.88 mg | 38% | USDA_SR |
| 1466 | Snacks, popcorn, oil-popped, white popcorn, with salt | Snacks | 0.88 mg | 38% | CNF |
| 1467 | Bagels, cinnamon-raisin | Baked Products | 0.88 mg | 38% | USDA_SR |
| 1468 | Bagel, cinnamon-raisin | Baked Products | 0.88 mg | 38% | CNF |
| 1469 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 0.88 mg | 38% | USDA_FF |
| 1470 | Okra, frozen, unprepared | Vegetables and Vegetable Products | 0.87 mg | 38% | USDA_SR |
| 1471 | Candies, halavah, plain | Sweets | 0.87 mg | 38% | USDA_SR |
| 1472 | Candies, halavah (halvah), plain | Sweets | 0.87 mg | 38% | CNF |
| 1473 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 0.87 mg | 38% | CNF |
| 1474 | Collards, raw | Vegetables and Vegetable Products | 0.87 mg | 38% | USDA_FF |
| 1475 | Drumstick leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.87 mg | 38% | USDA_SR |
| 1476 | Drumstick leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.87 mg | 38% | USDA_SR |
| 1477 | Chocolate-flavored hazelnut spread | Sweets | 0.87 mg | 38% | USDA_SR |
| 1478 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 0.87 mg | 38% | CNF |
| 1479 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 0.87 mg | 38% | CNF |
| 1480 | Pineapple, raw | Fruits and Fruit Juices | 0.87 mg | 38% | USDA_FF |
| 1481 | Bagels, oat bran | Baked Products | 0.86 mg | 38% | USDA_SR |
| 1482 | Bagel, oat bran | Baked Products | 0.86 mg | 38% | CNF |
| 1483 | Amaranth leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.86 mg | 37% | USDA_SR |
| 1484 | Amaranth leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.86 mg | 37% | USDA_SR |
| 1485 | Amaranth leaves, boiled, drained | Vegetables and Vegetable Products | 0.86 mg | 37% | CNF |
| 1486 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 0.86 mg | 37% | CNF |
| 1487 | Miso | Legumes and Legume Products | 0.86 mg | 37% | USDA_SR |
| 1488 | Soybean, fermented products, miso | Legumes and Legume Products | 0.86 mg | 37% | CNF |
| 1489 | Nuts, almond paste | Nut and Seed Products | 0.86 mg | 37% | USDA_SR |
| 1490 | Nuts, almond paste, sweetened | Nuts and Seeds | 0.86 mg | 37% | CNF |
| 1491 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 0.85 mg | 37% | USDA_SR |
| 1492 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 0.85 mg | 37% | USDA_SR |
| 1493 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 0.85 mg | 37% | CNF |
| 1494 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 0.85 mg | 37% | CNF |
| 1495 | Amaranth grain, cooked | Cereal Grains and Pasta | 0.85 mg | 37% | USDA_SR |
| 1496 | Nuts, chestnuts, european, boiled and steamed | Nut and Seed Products | 0.85 mg | 37% | USDA_SR |
| 1497 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 0.85 mg | 37% | CNF |
| 1498 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS | Breakfast Cereals | 0.85 mg | 37% | USDA_SR |
| 1499 | Granola bar, chewy, chocolate coated, all flavours | Baked Products | 0.85 mg | 37% | CNF |
| 1500 | Grains, amaranth, cooked | Cereals, Grains and Pasta | 0.85 mg | 37% | CNF |
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