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 1501–1550 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1501 | Bread, pumpernickel, toasted | Baked Products | 0.85 mg | 37% | CNF |
| 1502 | Beverages, ABBOTT, EAS soy protein powder | Beverages | 0.85 mg | 37% | USDA_SR |
| 1503 | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | Vegetables and Vegetable Products | 0.85 mg | 37% | USDA_SR |
| 1504 | Corn, dried (Navajo) | American Indian/Alaska Native Foods | 0.85 mg | 37% | USDA_SR |
| 1505 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 0.85 mg | 37% | USDA_SR |
| 1506 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 0.85 mg | 37% | USDA_SR |
| 1507 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 0.85 mg | 37% | CNF |
| 1508 | Crackers, cream, La Moderna Rikis Cream Crackers | Baked Products | 0.84 mg | 37% | USDA_SR |
| 1509 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 0.84 mg | 37% | CNF |
| 1510 | Bread, wheat germ | Baked Products | 0.84 mg | 37% | CNF |
| 1511 | Okra, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.84 mg | 37% | USDA_SR |
| 1512 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.84 mg | 37% | USDA_SR |
| 1513 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.84 mg | 37% | CNF |
| 1514 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 0.84 mg | 37% | CNF |
| 1515 | Flour, semolina, fine | Cereal Grains and Pasta | 0.84 mg | 37% | USDA_FF |
| 1516 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 0.84 mg | 37% | CNF |
| 1517 | Cassava (manioc), flour | Vegetables and Vegetable Products | 0.84 mg | 37% | CNF |
| 1518 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 0.84 mg | 36% | USDA_SR |
| 1519 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 0.84 mg | 36% | CNF |
| 1520 | Cereal, hot, oats, instant: regular, prepared | Breakfast cereals | 0.83 mg | 36% | CNF |
| 1521 | Babyfood, cereal, wheat, with milk powder and fruit, dry | Babyfoods | 0.83 mg | 36% | CNF |
| 1522 | Nuts, cashew nuts, dry roasted, without salt added | Nut and Seed Products | 0.83 mg | 36% | USDA_SR |
| 1523 | Nuts, cashew nuts, dry roasted, with salt added | Nut and Seed Products | 0.83 mg | 36% | USDA_SR |
| 1524 | Nuts, cashew nuts, dry roasted, salted | Nuts and Seeds | 0.83 mg | 36% | CNF |
| 1525 | Nuts, cashew nuts, dry roasted | Nuts and Seeds | 0.83 mg | 36% | CNF |
| 1526 | Soybeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.82 mg | 36% | USDA_SR |
| 1527 | Soybeans, mature cooked, boiled, without salt | Legumes and Legume Products | 0.82 mg | 36% | USDA_SR |
| 1528 | Bread, rye | Baked Products | 0.82 mg | 36% | USDA_SR |
| 1529 | Cookies, oatmeal sandwich, with creme filling | Baked Products | 0.82 mg | 36% | USDA_SR |
| 1530 | Cookie, oatmeal sandwich, cream filling | Baked Products | 0.82 mg | 36% | CNF |
| 1531 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 0.82 mg | 36% | CNF |
| 1532 | Soybeans, dry, boiled | Legumes and Legume Products | 0.82 mg | 36% | CNF |
| 1533 | English muffin, multigrain (also granola), toasted | Baked Products | 0.82 mg | 36% | CNF |
| 1534 | Crackers, cheese, sandwich-type with peanut butter filling | Baked Products | 0.82 mg | 36% | USDA_SR |
| 1535 | Cereals, WHEATENA, cooked with water | Breakfast Cereals | 0.82 mg | 36% | USDA_SR |
| 1536 | Cracker, cheese, sandwich-type, with peanut butter filling | Baked Products | 0.82 mg | 36% | CNF |
| 1537 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 0.82 mg | 36% | USDA_SR |
| 1538 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 0.82 mg | 36% | CNF |
| 1539 | Crackers, matzo, egg and onion | Baked Products | 0.82 mg | 36% | USDA_SR |
| 1540 | Cracker, matzo, egg and onion | Baked Products | 0.82 mg | 36% | CNF |
| 1541 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 0.82 mg | 36% | USDA_FF |
| 1542 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 0.82 mg | 36% | USDA_SR |
| 1543 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 0.82 mg | 36% | USDA_SR |
| 1544 | Wheat flour, white (industrial), 10% protein, bleached, unenriched | Cereal Grains and Pasta | 0.82 mg | 36% | USDA_SR |
| 1545 | Wheat flour, white (industrial), 10% protein, bleached, enriched | Cereal Grains and Pasta | 0.82 mg | 36% | USDA_SR |
| 1546 | Wheat flour, white (industrial), 10% protein, unbleached, enriched | Cereal Grains and Pasta | 0.82 mg | 36% | USDA_SR |
| 1547 | Pineapple, raw, extra sweet variety | Fruits and Fruit Juices | 0.82 mg | 36% | USDA_SR |
| 1548 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.82 mg | 36% | CNF |
| 1549 | Pineapple, raw, extra sweet variety | Fruits and fruit juices | 0.82 mg | 36% | CNF |
| 1550 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 0.82 mg | 36% | CNF |
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