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 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Potato, scalloped, homemade, with margarine | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2002 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2003 | Tomato products, canned, puree, with salt | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2004 | Yogourt, soy, vanilla flavoured | Dairy and Egg Products | 0.16 mg | 7% |
| 2005 | Babyfood, vegetables and fruit, jarred, green beans and apple | Babyfoods | 0.16 mg | 7% |
| 2006 | Egg, chicken, yolk, fresh or frozen, raw | Dairy and Egg Products | 0.16 mg | 7% |
| 2007 | Pear, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 0.16 mg | 7% |
| 2008 | Bok choy, pak-choi, raw | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2009 | Egg, chicken, yolk, cooked | Dairy and Egg Products | 0.16 mg | 7% |
| 2010 | Asparagus, raw | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2011 | Celeriac, raw | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2012 | Winged beans (goa bean), green, boiled, drained | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2013 | Corn, sweet, frozen, kernels on the cob, unprepared | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2014 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2015 | Juice drink, cranberry-grape, vitamin C added, bottled | Beverages | 0.16 mg | 7% |
| 2016 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 0.16 mg | 7% |
| 2017 | Squash, summer, crookneck, boiled, drained | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2018 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2019 | Taro, Tahitian, raw | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2020 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2021 | Fast foods, entree, chili con carne | Fast Foods | 0.16 mg | 7% |
| 2022 | Potato, Russet, flesh and skin, raw | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2023 | Butterbur (fuki), boiled, drained | Vegetables and Vegetable Products | 0.16 mg | 7% |
| 2024 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces and Gravies | 0.16 mg | 7% |
| 2025 | Tamale, cheese | Mixed Dishes | 0.16 mg | 7% |
| 2026 | Lettuce, cos or romaine | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2027 | Carrot, boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2028 | Cauliflower, raw | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2029 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2030 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2031 | Fast foods, breakfast, french toast with butter | Fast Foods | 0.15 mg | 7% |
| 2032 | Rowal, raw | Fruits and fruit juices | 0.15 mg | 7% |
| 2033 | Potato, french-fried, frozen, shoestring, unprepared | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2034 | Soup, cream, asparagus, canned, condensed, water added | Soups, Sauces and Gravies | 0.15 mg | 7% |
| 2035 | Soup, cream, potato, canned, condensed, water added | Soups, Sauces and Gravies | 0.15 mg | 7% |
| 2036 | Asparagus, boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2037 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2038 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 0.15 mg | 7% |
| 2039 | Dessert, pudding, rice, with raisins, homemade | Sweets | 0.15 mg | 7% |
| 2040 | Apple, canned, sweetened, sliced, unheated | Fruits and fruit juices | 0.15 mg | 7% |
| 2041 | Cabbage, Chinese (pe-tsai), boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2042 | Tomatillo, raw | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2043 | Onion, boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2044 | Potato, flesh, raw | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2045 | Onion, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2046 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 0.15 mg | 7% |
| 2047 | Pasta, corn, cooked | Cereals, Grains and Pasta | 0.15 mg | 7% |
| 2048 | Soup, cream, asparagus, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.15 mg | 7% |
| 2049 | Soup, cream, potato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.15 mg | 7% |
| 2050 | Soup, minestrone, canned, condensed, water added | Soups, Sauces and Gravies | 0.15 mg | 7% |
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