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 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1952 | Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1953 | Bread, banana, prepared from recipe, made with margarine | Baked Products | 0.21 mg | 9% |
| 1954 | McDONALD'S, RANCH SNACK WRAP, Grilled | Fast Foods | 0.21 mg | 9% |
| 1955 | Prairie Turnips, boiled (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.21 mg | 9% |
| 1956 | Pie crust, refrigerated, regular, baked | Baked Products | 0.21 mg | 9% |
| 1957 | Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | Baked Products | 0.21 mg | 9% |
| 1958 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 0.21 mg | 9% |
| 1959 | Keikitos (muffins), Latino bakery item | Baked Products | 0.21 mg | 9% |
| 1960 | Milk and cereal bar | Snacks | 0.21 mg | 9% |
| 1961 | Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST | Cereal Grains and Pasta | 0.21 mg | 9% |
| 1962 | McDONALD'S, BIG MAC | Fast Foods | 0.21 mg | 9% |
| 1963 | Brussels sprouts, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1964 | CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce | Restaurant Foods | 0.21 mg | 9% |
| 1965 | Brussels sprouts, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 9% |
| 1966 | Sage Valley, Gluten Free Vanilla Sandwich Cookies | Baked Products | 0.21 mg | 9% |
| 1967 | Leavening agents, cream of tartar | Baked Products | 0.20 mg | 9% |
| 1968 | Doughnuts, yeast-leavened, with jelly filling | Baked Products | 0.20 mg | 9% |
| 1969 | Bacon, meatless | Legumes and Legume Products | 0.20 mg | 9% |
| 1970 | Chili with beans, microwavable bowls | Meals, Entrees, and Side Dishes | 0.20 mg | 9% |
| 1971 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 0.20 mg | 9% |
| 1972 | Cereals, QUAKER, corn grits, instant, plain, dry | Breakfast Cereals | 0.20 mg | 9% |
| 1973 | Cabbage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1974 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1975 | Yardlong bean, raw | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1976 | Beans, snap, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1977 | Cabbage, common, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1978 | Mushrooms, shiitake, cooked, with salt | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1979 | Peppers, hungarian, raw | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1980 | Mushrooms, shiitake, cooked, without salt | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1981 | Sapote, mamey, raw | Fruits and Fruit Juices | 0.20 mg | 9% |
| 1982 | Pancakes, buttermilk, prepared from recipe | Baked Products | 0.20 mg | 9% |
| 1983 | Blueberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.20 mg | 9% |
| 1984 | McDONALD'S, Fruit 'n Yogurt Parfait | Fast Foods | 0.20 mg | 9% |
| 1985 | HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.20 mg | 9% |
| 1986 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1987 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1988 | Lettuce, red leaf, raw | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1989 | McDONALD'S, Double Cheeseburger | Fast Foods | 0.20 mg | 9% |
| 1990 | Gravy, brown instant, dry | Soups, Sauces, and Gravies | 0.20 mg | 9% |
| 1991 | Peas and carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1992 | TACO BELL, Nachos Supreme | Fast Foods | 0.20 mg | 9% |
| 1993 | Peas and carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1994 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1995 | Snacks, corn-based, extruded, onion-flavor | Snacks | 0.20 mg | 9% |
| 1996 | Cookies, brownies, dry mix, sugar free | Baked Products | 0.20 mg | 9% |
| 1997 | Yardlong bean, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1998 | Yardlong bean, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 1999 | Leavening agents, yeast, baker's, compressed | Baked Products | 0.20 mg | 9% |
| 2000 | Pancakes, plain, prepared from recipe | Baked Products | 0.20 mg | 9% |
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