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 2001–2050 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Candies, dark chocolate coated coffee beans | Sweets | 0.56 mg | 24% | CNF |
| 2002 | Bread, sticks, plain | Baked Products | 0.56 mg | 24% | USDA_SR |
| 2003 | Bread stick, plain | Baked Products | 0.56 mg | 24% | CNF |
| 2004 | Crackers, standard snack-type, regular, low salt | Baked Products | 0.56 mg | 24% | USDA_SR |
| 2005 | Cake, gingerbread, dry mix | Baked Products | 0.56 mg | 24% | USDA_SR |
| 2006 | Cracker, standard snack type, low sodium | Baked Products | 0.56 mg | 24% | CNF |
| 2007 | Cake mix, gingerbread, dry, unprepared | Baked Products | 0.56 mg | 24% | CNF |
| 2008 | Cress, garden, raw | Vegetables and Vegetable Products | 0.55 mg | 24% | USDA_SR |
| 2009 | Cress, garden, raw | Vegetables and Vegetable Products | 0.55 mg | 24% | CNF |
| 2010 | Crackers, milk | Baked Products | 0.55 mg | 24% | USDA_SR |
| 2011 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza | Baked Products | 0.55 mg | 24% | USDA_SR |
| 2012 | Cracker, milk | Baked Products | 0.55 mg | 24% | CNF |
| 2013 | Flour, 00 | Cereal Grains and Pasta | 0.55 mg | 24% | USDA_FF |
| 2014 | Bread, egg, toasted | Baked Products | 0.55 mg | 24% | USDA_SR |
| 2015 | Bread, egg, (challah), toasted | Baked Products | 0.55 mg | 24% | CNF |
| 2016 | Beans, pink, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.55 mg | 24% | USDA_SR |
| 2017 | Beans, pink, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.55 mg | 24% | USDA_SR |
| 2018 | Beans, pink, boiled, salted | Legumes and Legume Products | 0.55 mg | 24% | CNF |
| 2019 | Beans, pink, boiled | Legumes and Legume Products | 0.55 mg | 24% | CNF |
| 2020 | Pie crust, standard-type, frozen, ready-to-bake, unenriched | Baked Products | 0.55 mg | 24% | USDA_SR |
| 2021 | Boysenberries, frozen, unsweetened | Fruits and Fruit Juices | 0.55 mg | 24% | USDA_SR |
| 2022 | Pasta, fresh-refrigerated, plain, as purchased | Cereal Grains and Pasta | 0.55 mg | 24% | USDA_SR |
| 2023 | Soybeans, green, raw | Vegetables and Vegetable Products | 0.55 mg | 24% | USDA_SR |
| 2024 | Babyfood, cereal, soya, with fruit, prepared with formula or breast milk | Babyfoods | 0.55 mg | 24% | CNF |
| 2025 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 0.55 mg | 24% | CNF |
| 2026 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 0.55 mg | 24% | CNF |
| 2027 | Boysenberry, frozen, unsweetened | Fruits and fruit juices | 0.55 mg | 24% | CNF |
| 2028 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.55 mg | 24% | USDA_SR |
| 2029 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.55 mg | 24% | CNF |
| 2030 | Bread, raisin, enriched, toasted | Baked Products | 0.55 mg | 24% | USDA_SR |
| 2031 | Babyfood, cereal, mixed grain, with milk powder, prepared with water | Babyfoods | 0.54 mg | 24% | CNF |
| 2032 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.54 mg | 24% | USDA_FF |
| 2033 | Kale, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.54 mg | 24% | USDA_SR |
| 2034 | Kale, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.54 mg | 24% | USDA_SR |
| 2035 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.54 mg | 24% | USDA_SR |
| 2036 | Kale, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.54 mg | 24% | USDA_SR |
| 2037 | Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) | Baked Products | 0.54 mg | 23% | USDA_SR |
| 2038 | Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.54 mg | 23% | USDA_SR |
| 2039 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.54 mg | 23% | USDA_SR |
| 2040 | Nabisco, Nabisco Ritz Crackers | Baked Products | 0.54 mg | 23% | USDA_SR |
| 2041 | Corn flour, whole-grain, blue (harina de maiz morado) | Cereal Grains and Pasta | 0.54 mg | 23% | USDA_SR |
| 2042 | Grains, corn flour, blue, whole-grain | Cereals, Grains and Pasta | 0.54 mg | 23% | CNF |
| 2043 | Bread, reduced-calorie, oatmeal | Baked Products | 0.54 mg | 23% | USDA_SR |
| 2044 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.54 mg | 23% | USDA_SR |
| 2045 | Candies, soft fruit and nut squares | Sweets | 0.54 mg | 23% | USDA_SR |
| 2046 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 0.54 mg | 23% | USDA_SR |
| 2047 | Tree fern, cooked, with salt | Vegetables and Vegetable Products | 0.54 mg | 23% | USDA_SR |
| 2048 | Radishes, oriental, dried | Vegetables and Vegetable Products | 0.54 mg | 23% | USDA_SR |
| 2049 | Candies, soft fruit and nut squares | Sweets | 0.54 mg | 23% | CNF |
| 2050 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 0.54 mg | 23% | CNF |
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