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 1651–1700 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1651 | Chicory roots (cichorium intybus), raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1652 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 0.23 mg | 10% |
| 1653 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.23 mg | 10% |
| 1654 | Burdock root, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1655 | Eggplant (aubergine, brinjal), raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1656 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 0.23 mg | 10% |
| 1657 | Spaghetti with cream sauce | Mixed Dishes | 0.23 mg | 10% |
| 1658 | Vanilla extract | Spices and Herbs | 0.23 mg | 10% |
| 1659 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1660 | Squash, summer, zucchini, frozen, boiled, drained | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1661 | Sweets, baking chocolate, milk chocolate, mini bits | Sweets | 0.23 mg | 10% |
| 1662 | Candies, M&M's, mini milk chocolate | Sweets | 0.23 mg | 10% |
| 1663 | Dandelion greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1664 | Squash, summer, zucchini, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1665 | Grape juice, canned or bottled, unsweetened, with added vitamin C | Fruits and fruit juices | 0.23 mg | 10% |
| 1666 | Mushroom, shiitake, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1667 | Babyfood, fruit, jarred, banana and other fruit | Babyfoods | 0.23 mg | 10% |
| 1668 | Ginger root, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1669 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1670 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1671 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1672 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1673 | Cake, yellow, light, dry mix, unprepared | Baked Products | 0.23 mg | 10% |
| 1674 | Potato, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1675 | Babyfood, cereal, Rice, with milk powder, prepared with water | Babyfoods | 0.23 mg | 10% |
| 1676 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1677 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1678 | Pie, pumpkin, commercial | Baked Products | 0.23 mg | 10% |
| 1679 | Potato, O'brien, frozen, prepared | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1680 | Dessert topping (non dairy), powdered | Dairy and Egg Products | 0.23 mg | 10% |
| 1681 | Apple juice, frozen concentrate, undiluted, without vitamin C | Fruits and fruit juices | 0.23 mg | 10% |
| 1682 | Apple juice, frozen concentrate, undiluted, added vitamin C | Fruits and fruit juices | 0.23 mg | 10% |
| 1683 | Artichoke (Globe, French), boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1684 | Artichoke (Globe, French), boiled, drained | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 1685 | Doughnut (donut), yeast-leavened, with cream filling | Baked Products | 0.23 mg | 10% |
| 1686 | Waffle, plain, frozen, ready-to-heat | Baked Products | 0.23 mg | 10% |
| 1687 | Dessert, frozen, ice cream cookie sandwich | Sweets | 0.23 mg | 10% |
| 1688 | Cream puff, eclair, custard or cream filled, with icing (frosting) | Baked Products | 0.22 mg | 10% |
| 1689 | Macaroni and cheese, box mix with cheese sauce, prepared | Mixed Dishes | 0.22 mg | 10% |
| 1690 | Pie, fried, fruit (apple, blueberry, peach, strawberry) | Baked Products | 0.22 mg | 10% |
| 1691 | Pie, fried, cherry | Baked Products | 0.22 mg | 10% |
| 1692 | Pie, fried, lemon | Baked Products | 0.22 mg | 10% |
| 1693 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 0.22 mg | 10% |
| 1694 | Macaroni and cheese, canned entree | Mixed Dishes | 0.22 mg | 10% |
| 1695 | Indien, samosa, vegetarian | Mixed Dishes | 0.22 mg | 10% |
| 1696 | Cabbage, red, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1697 | Gourd, dishcloth (towelgourd), boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1698 | Potato, whole, peeled, frozen, unprepared | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1699 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1700 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 0.22 mg | 10% |
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