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 1951–2000 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1951 | Nuts, Japanese chestnuts, boiled and steamed | Nuts and Seeds | 0.58 mg | 25% | CNF |
| 1952 | Muffins, English, raisin-cinnamon (includes apple-cinnamon) | Baked Products | 0.57 mg | 25% | USDA_SR |
| 1953 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted | Baked Products | 0.57 mg | 25% | USDA_SR |
| 1954 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 0.57 mg | 25% | CNF |
| 1955 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 0.57 mg | 25% | CNF |
| 1956 | Cereal, hot, oats, instant: peaches 'n cream, prepared, Quaker | Breakfast cereals | 0.57 mg | 25% | CNF |
| 1957 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 0.57 mg | 25% | USDA_SR |
| 1958 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 0.57 mg | 25% | USDA_SR |
| 1959 | Peas, pigeon, raw | Vegetables and Vegetable Products | 0.57 mg | 25% | CNF |
| 1960 | Banana, dehydrated or banana powder | Fruits and fruit juices | 0.57 mg | 25% | CNF |
| 1961 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 0.57 mg | 25% | USDA_SR |
| 1962 | Beans, adzuki, mature seed, cooked, boiled, with salt | Legumes and Legume Products | 0.57 mg | 25% | USDA_SR |
| 1963 | Beans, adzuki, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.57 mg | 25% | USDA_SR |
| 1964 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 0.57 mg | 25% | CNF |
| 1965 | Beans, adzuki, boiled, salted | Legumes and Legume Products | 0.57 mg | 25% | CNF |
| 1966 | Beans, adzuki, boiled | Legumes and Legume Products | 0.57 mg | 25% | CNF |
| 1967 | Ice cream cones, cake or wafer-type | Baked Products | 0.57 mg | 25% | USDA_SR |
| 1968 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 25% | USDA_SR |
| 1969 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.57 mg | 25% | USDA_SR |
| 1970 | Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour | Baked Products | 0.57 mg | 25% | USDA_SR |
| 1971 | Ice cream cone, cake or wafer-type | Baked Products | 0.57 mg | 25% | CNF |
| 1972 | Cowpeas, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 25% | CNF |
| 1973 | Cowpeas (black-eyed peas), immature seeds, boiled, drained | Vegetables and Vegetable Products | 0.57 mg | 25% | CNF |
| 1974 | Cereal, ready to eat, Reese Puffs (Peanut butter), General Mills | Breakfast cereals | 0.57 mg | 25% | CNF |
| 1975 | Cookies, peanut butter, prepared from recipe | Baked Products | 0.57 mg | 25% | USDA_SR |
| 1976 | Snacks, tortilla chips, low fat, made with olestra, nacho cheese | Snacks | 0.57 mg | 25% | USDA_SR |
| 1977 | Cookie, peanut butter, homemade, with margarine | Baked Products | 0.57 mg | 25% | CNF |
| 1978 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 0.57 mg | 25% | USDA_SR |
| 1979 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 0.57 mg | 25% | USDA_SR |
| 1980 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 0.57 mg | 25% | USDA_SR |
| 1981 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 0.57 mg | 25% | CNF |
| 1982 | Hummus, home prepared | Legumes and Legume Products | 0.57 mg | 25% | USDA_SR |
| 1983 | Hummus, homemade | Legumes and Legume Products | 0.57 mg | 25% | CNF |
| 1984 | Crackers, cheese, regular | Baked Products | 0.56 mg | 24% | USDA_SR |
| 1985 | Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors | Snacks | 0.56 mg | 24% | USDA_SR |
| 1986 | Snacks, pretzels, hard, confectioner's coating, chocolate-flavor | Snacks | 0.56 mg | 24% | USDA_SR |
| 1987 | Cracker, cheese | Baked Products | 0.56 mg | 24% | CNF |
| 1988 | Fast foods, miniature cinnamon rolls | Fast Foods | 0.56 mg | 24% | USDA_SR |
| 1989 | Fast foods, Miniature cinnamon rolls | Fast Foods | 0.56 mg | 24% | CNF |
| 1990 | Taco shells, baked | Baked Products | 0.56 mg | 24% | USDA_SR |
| 1991 | Parsnips, raw | Vegetables and Vegetable Products | 0.56 mg | 24% | USDA_SR |
| 1992 | Cowpeas (blackeyes), immature seeds, raw | Vegetables and Vegetable Products | 0.56 mg | 24% | USDA_SR |
| 1993 | Taco shell, baked | Baked Products | 0.56 mg | 24% | CNF |
| 1994 | Parsnip, raw | Vegetables and Vegetable Products | 0.56 mg | 24% | CNF |
| 1995 | Cowpeas (black-eyed peas), immature seeds, raw | Vegetables and Vegetable Products | 0.56 mg | 24% | CNF |
| 1996 | Rolls, french | Baked Products | 0.56 mg | 24% | USDA_SR |
| 1997 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan | Baked Products | 0.56 mg | 24% | USDA_SR |
| 1998 | Roll, french | Baked Products | 0.56 mg | 24% | CNF |
| 1999 | Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) | Breakfast Cereals | 0.56 mg | 24% | USDA_SR |
| 2000 | Candies, dark chocolate coated coffee beans | Sweets | 0.56 mg | 24% | USDA_SR |
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