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 1901–1950 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 1902 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and vegetables | Fast Foods | 0.18 mg | 8% |
| 1903 | Fast foods, sandwiches and burgers, steak sandwich | Fast Foods | 0.18 mg | 8% |
| 1904 | Fast foods, brownie | Fast Foods | 0.18 mg | 8% |
| 1905 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments and vegetables | Fast Foods | 0.18 mg | 8% |
| 1906 | Potato, french-fried, frozen, shoestring, heated in oven | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 1907 | Potato, whole, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 1908 | Lettuce, butterhead (Boston, bibb) | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 1909 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 1910 | Seeds, breadnuttree seeds, raw | Nuts and Seeds | 0.18 mg | 8% |
| 1911 | Pie crust, cookie-type, vanilla wafer, homemade, chilled | Baked Products | 0.18 mg | 8% |
| 1912 | Fast foods, breakfast, croissant with egg and cheese | Fast Foods | 0.18 mg | 8% |
| 1913 | Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing | Baked Products | 0.18 mg | 8% |
| 1914 | Cake, white, pudding-type, dry mix, prepared, with chocolate icing | Baked Products | 0.18 mg | 8% |
| 1915 | Gooseberry, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.18 mg | 8% |
| 1916 | Grape juice, frozen concentrate, sugar and vitamin C added, diluted | Fruits and fruit juices | 0.18 mg | 8% |
| 1917 | Squash, summer, zucchini, raw | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 1918 | Babyfood, dinner, jarred, pasta with vegetables | Babyfoods | 0.18 mg | 8% |
| 1919 | Ravioli, cheese-filled, canned | Mixed Dishes | 0.18 mg | 8% |
| 1920 | Babyfood, fruit, jarred, apple and berries (blueberries, raspberries or strawberries), all stages | Babyfoods | 0.18 mg | 8% |
| 1921 | Babyfood, fruit, jarred, prunes | Babyfoods | 0.18 mg | 8% |
| 1922 | Pie, blueberry, commercial, 2 crust | Baked Products | 0.18 mg | 8% |
| 1923 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 1924 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 0.17 mg | 8% |
| 1925 | Bread pudding, with raisins, homemade | Baked Products | 0.17 mg | 8% |
| 1926 | Babyfood, mixed fruit with oatmeal cereal, all stages | Babyfoods | 0.17 mg | 8% |
| 1927 | Sauce, steak, tomato based, ready-to-serve | Soups, Sauces and Gravies | 0.17 mg | 8% |
| 1928 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 0.17 mg | 8% |
| 1929 | Fast foods, side dish, potato, baked, topped with cheese sauce | Fast Foods | 0.17 mg | 8% |
| 1930 | Arrowroot, raw | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 1931 | Tamale (Navajo) | Mixed Dishes | 0.17 mg | 8% |
| 1932 | Squash, summer, zucchini, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 1933 | Squash, winter, butternut, frozen, boiled | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 1934 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 1935 | Dessert, frozen, ice cream, chocolate, rich | Sweets | 0.17 mg | 8% |
| 1936 | Squash, summer, zucchini, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 1937 | Squash, summer, crookneck, raw | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1938 | Squash, winter, butternut, baked | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1939 | Coffee cake, cheese | Baked Products | 0.17 mg | 7% |
| 1940 | Candies, bars, 100 Grand | Sweets | 0.17 mg | 7% |
| 1941 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1942 | Coffee, instant, with sugar, French flavour, powder | Beverages | 0.17 mg | 7% |
| 1943 | Fast foods, side dish, potato, baked, topped with cheese sauce and chili | Fast Foods | 0.17 mg | 7% |
| 1944 | Peach, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 0.17 mg | 7% |
| 1945 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1946 | Potato, flesh, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1947 | Squash, winter, hubbard, baked | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 1948 | Cookie, butter, commercial | Baked Products | 0.17 mg | 7% |
| 1949 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 0.17 mg | 7% |
| 1950 | Potato, flesh, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
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