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 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 0.28 mg | 12% |
| 1502 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 0.28 mg | 12% |
| 1503 | Plant-based beverage, rice, enriched | Beverages | 0.28 mg | 12% |
| 1504 | Muffin, carrot, commercial | Baked Products | 0.28 mg | 12% |
| 1505 | Peas, edible-podded (snow peas), frozen, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1506 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1507 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 0.28 mg | 12% |
| 1508 | Cake, yellow (plus streusel), pudding-type, dry mix, unprepared | Baked Products | 0.28 mg | 12% |
| 1509 | Muffin, corn, toaster type | Baked Products | 0.28 mg | 12% |
| 1510 | Arrowhead, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1511 | Blackberry, wild, raw | Fruits and fruit juices | 0.28 mg | 12% |
| 1512 | Peas, edible-podded (snow peas), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1513 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1514 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1515 | Quesadilla with cheese | Mixed Dishes | 0.28 mg | 12% |
| 1516 | Cake, white, pudding-type, dry mix, unprepared | Baked Products | 0.28 mg | 12% |
| 1517 | Turnip greens, canned, solids and liquid | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1518 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 0.28 mg | 12% |
| 1519 | Muffin, blueberry, dry mix, unprepared | Baked Products | 0.28 mg | 12% |
| 1520 | Chili without beans, canned | Mixed Dishes | 0.28 mg | 12% |
| 1521 | Snacks, plantain chips | Snacks | 0.28 mg | 12% |
| 1522 | Snacks, vegetable chips | Snacks | 0.28 mg | 12% |
| 1523 | Butterbur (fuki), raw | Vegetables and Vegetable Products | 0.27 mg | 12% |
| 1524 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 0.27 mg | 12% |
| 1525 | Artichoke (Globe, French), frozen, boiled, drained | Vegetables and Vegetable Products | 0.27 mg | 12% |
| 1526 | Candies, bars, Twix, caramel cookie | Sweets | 0.27 mg | 12% |
| 1527 | Grains, millet, cooked | Cereals, Grains and Pasta | 0.27 mg | 12% |
| 1528 | Banana, raw | Fruits and fruit juices | 0.27 mg | 12% |
| 1529 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 0.27 mg | 12% |
| 1530 | Mustard spinach (tendergreen), boiled, drained | Vegetables and Vegetable Products | 0.27 mg | 12% |
| 1531 | Artichoke (Globe, French), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 12% |
| 1532 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 12% |
| 1533 | Fast foods, pizza, cheese and vegetables, regular crust | Fast Foods | 0.27 mg | 12% |
| 1534 | Mustard spinach (tendergreen), boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 12% |
| 1535 | Pancake, plain (includes buttermilk), dry mix, complete, prepared with water | Baked Products | 0.27 mg | 12% |
| 1536 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 12% |
| 1537 | Chocolate syrup, thin type, Calorie-reduced | Sweets | 0.27 mg | 12% |
| 1538 | Spinach souffle, homemade | Vegetables and Vegetable Products | 0.27 mg | 12% |
| 1539 | Hot chocolate, mix, powder | Beverages | 0.27 mg | 12% |
| 1540 | Gravy, au jus, dehydrated | Soups, Sauces and Gravies | 0.27 mg | 12% |
| 1541 | Peas, green, canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 0.27 mg | 12% |
| 1542 | Salsify (oysterplant, vegetable oyster), raw | Vegetables and Vegetable Products | 0.27 mg | 12% |
| 1543 | Raisin, seeded | Fruits and fruit juices | 0.27 mg | 12% |
| 1544 | Sweet potato, boiled without skin | Vegetables and Vegetable Products | 0.27 mg | 12% |
| 1545 | Turnip, Prairie, native, raw | Vegetables and Vegetable Products | 0.27 mg | 12% |
| 1546 | Waffle, plain, homemade | Baked Products | 0.27 mg | 12% |
| 1547 | Cranberry, dried, sweetened | Fruits and fruit juices | 0.27 mg | 12% |
| 1548 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1549 | Dip, spinach, sour cream base | Soups, Sauces and Gravies | 0.26 mg | 11% |
| 1550 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 0.26 mg | 11% |
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