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 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 0.22 mg | 10% |
| 1902 | Beverages, tea, black, brewed, prepared with tap water, decaffeinated | Beverages | 0.22 mg | 10% |
| 1903 | Beverages, tea, black, brewed, prepared with distilled water | Beverages | 0.22 mg | 10% |
| 1904 | Beverages, tea, black, brewed, prepared with tap water | Beverages | 0.22 mg | 10% |
| 1905 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1906 | Potatoes, baked, flesh and skin, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1907 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1908 | Cowpeas, young pods with seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1909 | Cowpeas, young pods with seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 10% |
| 1910 | McDONALD'S, BIG MAC (without Big Mac Sauce) | Fast Foods | 0.22 mg | 9% |
| 1911 | Babyfood, vegetables, peas, strained | Baby Foods | 0.22 mg | 9% |
| 1912 | Winged beans, immature seeds, raw | Vegetables and Vegetable Products | 0.22 mg | 9% |
| 1913 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 0.22 mg | 9% |
| 1914 | Macaroni and cheese, frozen entree | Meals, Entrees, and Side Dishes | 0.22 mg | 9% |
| 1915 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 0.22 mg | 9% |
| 1916 | Beans, snap, green, raw | Vegetables and Vegetable Products | 0.22 mg | 9% |
| 1917 | Doughnuts, french crullers, glazed | Baked Products | 0.21 mg | 9% |
| 1918 | Fruit juice smoothie, NAKED JUICE, GREEN MACHINE | Fruits and Fruit Juices | 0.21 mg | 9% |
| 1919 | Pie fillings, blueberry, canned | Sweets | 0.21 mg | 9% |
| 1920 | Waffles, buttermilk, frozen, ready-to-heat | Baked Products | 0.21 mg | 9% |
| 1921 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1922 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1923 | Corn, sweet, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1924 | Corn, sweet, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1925 | Restaurant, Latino, tamale, corn | Restaurant Foods | 0.21 mg | 9% |
| 1926 | Cake, pudding-type, chocolate, dry mix | Baked Products | 0.21 mg | 9% |
| 1927 | Squash, summer, all varieties, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1928 | BURGER KING, french fries | Fast Foods | 0.21 mg | 9% |
| 1929 | Squash, summer, all varieties, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1930 | Peas, green (includes baby and lesuer types), canned, drained solids, unprepared | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1931 | OLIVE GARDEN, spaghetti with pomodoro sauce | Restaurant Foods | 0.21 mg | 9% |
| 1932 | Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce | Fast Foods | 0.21 mg | 9% |
| 1933 | Ice cream, light, soft serve, chocolate | Dairy and Egg Products | 0.21 mg | 9% |
| 1934 | Fast foods, strawberry banana smoothie made with ice and low-fat yogurt | Fast Foods | 0.21 mg | 9% |
| 1935 | Cream puff shell, prepared from recipe | Baked Products | 0.21 mg | 9% |
| 1936 | LITTLE CAESARS 14" Cheese Pizza, Thin Crust | Fast Foods | 0.21 mg | 9% |
| 1937 | Peas, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1938 | Beverages, fruit punch juice drink, frozen concentrate | Beverages | 0.21 mg | 9% |
| 1939 | Sweet rolls, cheese | Baked Products | 0.21 mg | 9% |
| 1940 | Croissants, apple | Baked Products | 0.21 mg | 9% |
| 1941 | Beverages, tea, Oolong, brewed | Beverages | 0.21 mg | 9% |
| 1942 | Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca | Baked Products | 0.21 mg | 9% |
| 1943 | PAPA JOHN'S 14" Cheese Pizza, Thin Crust | Fast Foods | 0.21 mg | 9% |
| 1944 | Pie, coconut custard, commercially prepared | Baked Products | 0.21 mg | 9% |
| 1945 | Cake, sponge, commercially prepared | Baked Products | 0.21 mg | 9% |
| 1946 | Salsify, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1947 | Broccoli, raw | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1948 | BURGER KING, Double Cheeseburger | Fast Foods | 0.21 mg | 9% |
| 1949 | Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1950 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
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