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 1601–1650 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1601 | Vinegar, cider | Spices and Herbs | 0.25 mg | 11% |
| 1602 | Strawberry, frozen, sweetened, whole | Fruits and fruit juices | 0.25 mg | 11% |
| 1603 | Longan, dried | Fruits and fruit juices | 0.25 mg | 11% |
| 1604 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 0.25 mg | 11% |
| 1605 | Potato, hashed-brown, homemade | Vegetables and Vegetable Products | 0.25 mg | 11% |
| 1606 | Cauliflower, green, raw | Vegetables and Vegetable Products | 0.25 mg | 11% |
| 1607 | Leeks (bulb and lower-leaf portion), boiled, drained | Vegetables and Vegetable Products | 0.25 mg | 11% |
| 1608 | Fast foods, side dish, potato, french-fried in vegetable oil | Fast Foods | 0.25 mg | 11% |
| 1609 | Sauce, sweet and sour, homemade | Soups, Sauces and Gravies | 0.25 mg | 11% |
| 1610 | Soup, pea, green, canned, condensed, water added | Soups, Sauces and Gravies | 0.24 mg | 11% |
| 1611 | French toast, frozen, ready to heat | Baked Products | 0.24 mg | 11% |
| 1612 | Egg roll, assorted, restaurant prepared | Mixed Dishes | 0.24 mg | 11% |
| 1613 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1614 | Squash, summer, zucchini, frozen, unprepared | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1615 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1616 | Watercress, raw | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1617 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1618 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1619 | Artichoke (Globe, French), frozen, unprepared | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1620 | Cabbage, red, raw | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1621 | Cauliflower, green, boiled | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1622 | Cauliflower, green, boiled, with salt | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1623 | Squash, winter, acorn, baked | Vegetables and Vegetable Products | 0.24 mg | 11% |
| 1624 | Fast foods, mexican, burrito with beans, cheese and chili peppers | Fast Foods | 0.24 mg | 11% |
| 1625 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments and vegetables | Fast Foods | 0.24 mg | 11% |
| 1626 | Drumstick (horseradish-tree), pods, boiled, drained | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 1627 | Beets, harvard, canned, solids and liquid | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 1628 | Lasagna, cheese, frozen, unprepared | Mixed Dishes | 0.24 mg | 10% |
| 1629 | Squash, summer, zucchini in tomato juice, canned | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 1630 | Coffee cake, fruit | Baked Products | 0.24 mg | 10% |
| 1631 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 0.24 mg | 10% |
| 1632 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 0.24 mg | 10% |
| 1633 | Icing (frosting), chocolate, creamy, ready-to-eat | Sweets | 0.24 mg | 10% |
| 1634 | Biscuit, plain/buttermilk, dry mix, prepared | Baked Products | 0.24 mg | 10% |
| 1635 | Drumstick (horseradish-tree), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 1636 | Leeks (bulb and lower-leaf portion), boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 1637 | Grape juice, canned or bottled, without added vitamin C | Fruits and fruit juices | 0.24 mg | 10% |
| 1638 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 1639 | Artichoke, marinated | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 1640 | Vegetables, broccoli and cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 1641 | Pepper, hot chili, red or green, raw | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 1642 | Malted milk, natural flavour, powder | Beverages | 0.24 mg | 10% |
| 1643 | Pancake, blueberry, homemade | Baked Products | 0.24 mg | 10% |
| 1644 | Fast foods, side dish, potato, baked, topped with cheese sauce and broccoli | Fast Foods | 0.24 mg | 10% |
| 1645 | Apricot, dried, sulphured, uncooked | Fruits and fruit juices | 0.23 mg | 10% |
| 1646 | Peas, edible-podded (snow peas), frozen, unprepared | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1647 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1648 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 0.23 mg | 10% |
| 1649 | Lychee, dried | Fruits and fruit juices | 0.23 mg | 10% |
| 1650 | Raspberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.23 mg | 10% |
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