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 1701–1750 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 0.22 mg | 10% |
| 1702 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1703 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 0.22 mg | 10% |
| 1704 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 0.22 mg | 10% |
| 1705 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 0.22 mg | 10% |
| 1706 | Peas, green, canned, drained solids, rinsed | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1707 | Beverage, coconut water, unsweetened, ready-to-drink | Beverages | 0.22 mg | 10% |
| 1708 | Rice, spanish rice mix, prepared | Mixed Dishes | 0.22 mg | 10% |
| 1709 | Sauce, pizza, canned, ready-to-serve | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1710 | Coffee whitener (non dairy), powdered | Dairy and Egg Products | 0.22 mg | 10% |
| 1711 | Fig, dried, cooked | Fruits and fruit juices | 0.22 mg | 10% |
| 1712 | Lotus root, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1713 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1714 | Tomato products, canned, sauce with tomato tidbits | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1715 | Beets, pickled, canned, solids and liquid | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1716 | Nuts, ginkgo nuts, dried | Nuts and Seeds | 0.22 mg | 10% |
| 1717 | Cake, fruitcake, commercial | Baked Products | 0.22 mg | 10% |
| 1718 | Hush puppy, homemade | Baked Products | 0.22 mg | 10% |
| 1719 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 0.22 mg | 10% |
| 1720 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1721 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1722 | Cabbage, red, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1723 | Gourd, dishcloth (towelgourd), boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1724 | Lotus root, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1725 | Sweet potato leaves, steamed, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1726 | Cowpeas, young pods with seeds, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1727 | Potato, flesh and skin, baked | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1728 | Tea, brewed | Beverages | 0.22 mg | 10% |
| 1729 | Tea, brewed with distilled water | Beverages | 0.22 mg | 10% |
| 1730 | Tea, brewed, prepared with tap water, decaffeinated | Beverages | 0.22 mg | 10% |
| 1731 | Winged beans (goa bean), green, raw | Vegetables and Vegetable Products | 0.22 mg | 9% |
| 1732 | Cabbage, mustard, with salt | Vegetables and Vegetable Products | 0.22 mg | 9% |
| 1733 | Soup, lentil, ready-to-serve | Soups, Sauces and Gravies | 0.22 mg | 9% |
| 1734 | Macaroni and cheese, frozen | Mixed Dishes | 0.22 mg | 9% |
| 1735 | Babyfood, dessert, jarred, blueberry, all stages | Babyfoods | 0.22 mg | 9% |
| 1736 | Babyfood, vegetables, jarred, peas, all stages | Babyfoods | 0.22 mg | 9% |
| 1737 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 0.22 mg | 9% |
| 1738 | Beans, snap (Italian, green or yellow), raw | Vegetables and Vegetable Products | 0.22 mg | 9% |
| 1739 | Doughnut (donut), French cruller, glazed | Baked Products | 0.21 mg | 9% |
| 1740 | Bannock | Baked Products | 0.21 mg | 9% |
| 1741 | Sweets, pie fillings, blueberry, canned | Sweets | 0.21 mg | 9% |
| 1742 | Waffle, buttermilk, frozen, ready-to-heat | Baked Products | 0.21 mg | 9% |
| 1743 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 0.21 mg | 9% |
| 1744 | Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1745 | Corn, sweet, white, on or off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1746 | Corn, sweet, white, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1747 | Tamale, corn | Mixed Dishes | 0.21 mg | 9% |
| 1748 | Squash, summer, all varieties, boiled, drained | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1749 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1750 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 0.21 mg | 9% |
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