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 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Pie, mince, prepared from recipe | Baked Products | 0.26 mg | 11% |
| 1702 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1703 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1704 | Turnip greens, canned, no salt added | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1705 | Cookies, vanilla wafers, lower fat | Baked Products | 0.26 mg | 11% |
| 1706 | Blueberries, frozen, sweetened | Fruits and Fruit Juices | 0.26 mg | 11% |
| 1707 | Dates, deglet noor | Fruits and Fruit Juices | 0.26 mg | 11% |
| 1708 | Rice, white, glutinous, unenriched, cooked | Cereal Grains and Pasta | 0.26 mg | 11% |
| 1709 | Bamboo shoots, raw | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1710 | Broadbeans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1711 | Broadbeans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1712 | Lotus root, raw | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1713 | Yeast extract spread | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1714 | Soup, pea, green, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 0.26 mg | 11% |
| 1715 | DOMINO'S 14" EXTRAVAGANZZA FEAST Pizza, Classic Hand-Tossed Crust | Fast Foods | 0.26 mg | 11% |
| 1716 | Radish seeds, sprouted, raw | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1717 | Potato pancakes | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1718 | Snack, potato chips, made from dried potatoes, plain | Snacks | 0.26 mg | 11% |
| 1719 | DENNY'S, macaroni & cheese, from kid's menu | Restaurant Foods | 0.26 mg | 11% |
| 1720 | Bread, pound cake type, pan de torta salvadoran | Baked Products | 0.26 mg | 11% |
| 1721 | Drumstick pods, raw | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1722 | Fast foods, cheeseburger; single, large patty; plain | Fast Foods | 0.26 mg | 11% |
| 1723 | Barley, pearled, cooked | Cereal Grains and Pasta | 0.26 mg | 11% |
| 1724 | T.G.I. FRIDAY'S, french fries | Restaurant Foods | 0.26 mg | 11% |
| 1725 | Frostings, chocolate, creamy, dry mix, prepared with butter | Sweets | 0.26 mg | 11% |
| 1726 | Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1727 | Currants, european black, raw | Fruits and Fruit Juices | 0.26 mg | 11% |
| 1728 | TACO BELL, Taco Salad | Fast Foods | 0.26 mg | 11% |
| 1729 | Cardoon, raw | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1730 | Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1731 | Artichokes, (globe or french), raw | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1732 | Beans, kidney, royal red, mature seeds, cooked, boiled with salt | Legumes and Legume Products | 0.26 mg | 11% |
| 1733 | Beans, kidney, royal red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.26 mg | 11% |
| 1734 | Beans, baked, home prepared | Legumes and Legume Products | 0.26 mg | 11% |
| 1735 | Beverages, citrus fruit juice drink, frozen concentrate | Beverages | 0.26 mg | 11% |
| 1736 | Peas and onions, canned, solids and liquids | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1737 | Malabar spinach, cooked | Vegetables and Vegetable Products | 0.26 mg | 11% |
| 1738 | Cookies, sugar wafer, with creme filling, sugar free | Baked Products | 0.25 mg | 11% |
| 1739 | Sauce, hoisin, ready-to-serve | Soups, Sauces, and Gravies | 0.25 mg | 11% |
| 1740 | Fast foods, cheeseburger; single, regular patty, with condiments | Fast Foods | 0.25 mg | 11% |
| 1741 | APPLEBEE'S, KRAFT, Macaroni & Cheese, from kid's menu | Restaurant Foods | 0.25 mg | 11% |
| 1742 | Danish pastry, raspberry, unenriched | Baked Products | 0.25 mg | 11% |
| 1743 | McDONALD'S, Hotcakes (plain) | Fast Foods | 0.25 mg | 11% |
| 1744 | Danish pastry, lemon, unenriched | Baked Products | 0.25 mg | 11% |
| 1745 | Danish pastry, fruit, unenriched (includes apple, cinnamon, raisin, strawberry) | Baked Products | 0.25 mg | 11% |
| 1746 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 0.25 mg | 11% |
| 1747 | Bread, potato | Baked Products | 0.25 mg | 11% |
| 1748 | Cheese, goat, hard type | Dairy and Egg Products | 0.25 mg | 11% |
| 1749 | Noodles, japanese, somen, cooked | Cereal Grains and Pasta | 0.25 mg | 11% |
| 1750 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 0.25 mg | 11% |
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