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 151–200 of 323 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Cabbage, green, raw | Vegetables and Vegetable Products | 0.25 mg | 11% |
| 152 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 153 | Squash, summer, yellow, includes skin, raw | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 154 | Parsnips, raw | Vegetables and Vegetable Products | 0.24 mg | 10% |
| 155 | Lettuce, romaine, green, raw | Vegetables and Vegetable Products | 0.23 mg | 10% |
| 156 | Blackeye pea, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.22 mg | 10% |
| 157 | Cranberry juice, not fortified, from concentrate, shelf stable | Fruits and Fruit Juices | 0.21 mg | 9% |
| 158 | Plantains, overripe, raw | Fruits and Fruit Juices | 0.21 mg | 9% |
| 159 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.21 mg | 9% |
| 160 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.21 mg | 9% |
| 161 | Plantains, ripe, raw | Fruits and Fruit Juices | 0.20 mg | 9% |
| 162 | Cabbage, napa, leaf, destemmed, raw | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 163 | Broccoli, raw | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 164 | Broccoli, raw | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 165 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 0.20 mg | 9% |
| 166 | Cabbage, bok choy, raw | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 167 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 168 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 169 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 170 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 171 | Lettuce, leaf, red, raw | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 172 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 173 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 174 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 175 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 0.17 mg | 7% |
| 176 | Grape juice, purple, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 0.17 mg | 7% |
| 177 | Potatoes, red, without skin, raw | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 178 | Potatoes, gold, without skin, raw | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 179 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 0.16 mg | 7% |
| 180 | Mushroom, beech | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 181 | Lettuce, leaf, green, raw | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 182 | Plantains, underripe, raw | Fruits and Fruit Juices | 0.15 mg | 7% |
| 183 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 184 | Potatoes, russet, without skin, raw | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 185 | Peppers, bell, orange, raw | Vegetables and Vegetable Products | 0.15 mg | 6% |
| 186 | Squash, summer, green, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.15 mg | 6% |
| 187 | Peppers, poblano, seeded, raw | Vegetables and Vegetable Products | 0.15 mg | 6% |
| 188 | Shallots, bulb, peeled, root removed, raw | Vegetables and Vegetable Products | 0.15 mg | 6% |
| 189 | Asparagus, green, raw | Vegetables and Vegetable Products | 0.15 mg | 6% |
| 190 | Onions, yellow, raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 191 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 192 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 193 | Peppers, bell, yellow, raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 194 | Cauliflower, raw | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 195 | Tomato, puree, canned | Vegetables and Vegetable Products | 0.14 mg | 6% |
| 196 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 0.14 mg | 6% |
| 197 | Peppers, bell, red, raw | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 198 | Tomato, sauce, canned, with salt added | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 199 | Carrots, mature, raw | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 200 | Peppers, serrano, seeded, raw | Vegetables and Vegetable Products | 0.13 mg | 6% |
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