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 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1601 | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1602 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1603 | Cinnamon buns, frosted (includes honey buns) | Baked Products | 0.29 mg | 13% |
| 1604 | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | Legumes and Legume Products | 0.29 mg | 13% |
| 1605 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 0.29 mg | 13% |
| 1606 | Pizza, cheese topping, regular crust, frozen, cooked | Fast Foods | 0.29 mg | 13% |
| 1607 | Crackers, standard snack-type, sandwich, with cheese filling | Baked Products | 0.29 mg | 13% |
| 1608 | Cookies, vanilla wafers, higher fat | Baked Products | 0.29 mg | 13% |
| 1609 | Babyfood, juice, apple, with calcium | Baby Foods | 0.29 mg | 13% |
| 1610 | BURGER KING, Cheeseburger | Fast Foods | 0.29 mg | 13% |
| 1611 | Grape leaves, canned | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1612 | Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.29 mg | 13% |
| 1613 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 0.29 mg | 13% |
| 1614 | Cookies, sugar, refrigerated dough, baked | Baked Products | 0.29 mg | 13% |
| 1615 | Refried beans, canned, traditional style | Legumes and Legume Products | 0.29 mg | 13% |
| 1616 | Broadbeans (fava beans), mature seeds, canned | Legumes and Legume Products | 0.29 mg | 13% |
| 1617 | Beans, snap, green, frozen, cooked, boiled, drained without salt | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1618 | Beans, snap, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.29 mg | 13% |
| 1619 | Jams, preserves, marmalade, reduced sugar | Sweets | 0.29 mg | 13% |
| 1620 | Beets, canned, drained solids | Vegetables and Vegetable Products | 0.29 mg | 12% |
| 1621 | Blackberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.29 mg | 12% |
| 1622 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 0.29 mg | 12% |
| 1623 | Mushrooms, Chanterelle, raw | Vegetables and Vegetable Products | 0.29 mg | 12% |
| 1624 | Pancakes plain, frozen, ready-to-heat (includes buttermilk) | Baked Products | 0.28 mg | 12% |
| 1625 | Cookies, marshmallow, chocolate-coated (includes marshmallow pies) | Baked Products | 0.28 mg | 12% |
| 1626 | PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 0.28 mg | 12% |
| 1627 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1628 | Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1629 | Arrowhead, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1630 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1631 | Arrowhead, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1632 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain | Legumes and Legume Products | 0.28 mg | 12% |
| 1633 | Mountain yam, hawaii, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1634 | Mountain yam, hawaii, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1635 | PAPA JOHN'S 14" The Works Pizza, Original Crust | Fast Foods | 0.28 mg | 12% |
| 1636 | Snacks, yucca (cassava) chips, salted | Snacks | 0.28 mg | 12% |
| 1637 | Beverages, rice milk, unsweetened | Beverages | 0.28 mg | 12% |
| 1638 | T.G.I. FRIDAY'S, fried mozzarella | Restaurant Foods | 0.28 mg | 12% |
| 1639 | Wild rice, cooked | Cereal Grains and Pasta | 0.28 mg | 12% |
| 1640 | Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.28 mg | 12% |
| 1641 | Muffins, corn, toaster-type | Baked Products | 0.28 mg | 12% |
| 1642 | Cake, pudding-type, yellow, dry mix | Baked Products | 0.28 mg | 12% |
| 1643 | Babyfood, vegetable, green beans and potatoes | Baby Foods | 0.28 mg | 12% |
| 1644 | Cake, chocolate, prepared from recipe without frosting | Baked Products | 0.28 mg | 12% |
| 1645 | Peas, edible-podded, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1646 | Peas, edible-podded, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1647 | Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato | Fast Foods | 0.28 mg | 12% |
| 1648 | SUBWAY, steak & cheese sub on white bread with American cheese, lettuce and tomato | Fast Foods | 0.28 mg | 12% |
| 1649 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 12% |
| 1650 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.28 mg | 12% |
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