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 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 0.20 mg | 9% |
| 2002 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 0.20 mg | 9% |
| 2003 | Beverages, grape juice drink, canned | Beverages | 0.20 mg | 9% |
| 2004 | Soup, tomato bisque, canned, condensed | Soups, Sauces, and Gravies | 0.20 mg | 9% |
| 2005 | Pie, cherry, prepared from recipe | Baked Products | 0.20 mg | 9% |
| 2006 | Soup, cream of onion, canned, condensed | Soups, Sauces, and Gravies | 0.20 mg | 9% |
| 2007 | Soup, onion, canned, condensed | Soups, Sauces, and Gravies | 0.20 mg | 9% |
| 2008 | Soup, cheese, canned, condensed | Soups, Sauces, and Gravies | 0.20 mg | 9% |
| 2009 | Soup, cream of celery, canned, condensed | Soups, Sauces, and Gravies | 0.20 mg | 9% |
| 2010 | Gravy, au jus, canned | Soups, Sauces, and Gravies | 0.20 mg | 9% |
| 2011 | BURGER KING, DOUBLE WHOPPER, no cheese | Fast Foods | 0.20 mg | 9% |
| 2012 | Beans, snap, yellow, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 2013 | Beans, snap, yellow, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 2014 | Seaweed, kelp, raw | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 2015 | Strawberries, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.20 mg | 9% |
| 2016 | McDONALD'S, QUARTER POUNDER | Fast Foods | 0.20 mg | 9% |
| 2017 | Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 2018 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 2019 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 2020 | Fast foods, cheeseburger; double, regular patty; with condiments | Fast Foods | 0.20 mg | 9% |
| 2021 | Pie, pumpkin, prepared from recipe | Baked Products | 0.20 mg | 9% |
| 2022 | Fast foods, cheeseburger, double, regular patty and bun, with condiments | Fast Foods | 0.20 mg | 9% |
| 2023 | Lasagna, cheese, frozen, prepared | Meals, Entrees, and Side Dishes | 0.20 mg | 9% |
| 2024 | Cake, white, prepared from recipe without frosting | Baked Products | 0.20 mg | 9% |
| 2025 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 2026 | Cereals, farina, enriched, cooked with water, with salt | Breakfast Cereals | 0.20 mg | 9% |
| 2027 | Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt | Breakfast Cereals | 0.20 mg | 9% |
| 2028 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 0.20 mg | 9% |
| 2029 | Rhubarb, raw | Fruits and Fruit Juices | 0.20 mg | 9% |
| 2030 | Ice cream cone, chocolate covered, with nuts, flavors other than chocolate | Dairy and Egg Products | 0.19 mg | 8% |
| 2031 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2032 | Restaurant, family style, macaroni & cheese, from kids' menu | Restaurant Foods | 0.19 mg | 8% |
| 2033 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2034 | Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana | Fruits and Fruit Juices | 0.19 mg | 8% |
| 2035 | Tomatoes, red, ripe, cooked, stewed | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2036 | Pasta, homemade, made without egg, cooked | Cereal Grains and Pasta | 0.19 mg | 8% |
| 2037 | Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style | Baked Products | 0.19 mg | 8% |
| 2038 | Chokecherries, raw, pitted (Shoshone Bannock) | American Indian/Alaska Native Foods | 0.19 mg | 8% |
| 2039 | Cake, yellow, unenriched, dry mix | Baked Products | 0.19 mg | 8% |
| 2040 | Cake, yellow, enriched, dry mix | Baked Products | 0.19 mg | 8% |
| 2041 | Lasagna, Vegetable, frozen, baked | Meals, Entrees, and Side Dishes | 0.19 mg | 8% |
| 2042 | Sauce, sofrito, prepared from recipe | Soups, Sauces, and Gravies | 0.19 mg | 8% |
| 2043 | Fennel, bulb, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2044 | Strudel, apple | Baked Products | 0.19 mg | 8% |
| 2045 | Pie, coconut cream, prepared from mix, no-bake type | Baked Products | 0.19 mg | 8% |
| 2046 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 0.19 mg | 8% |
| 2047 | Cookies, fortune | Baked Products | 0.19 mg | 8% |
| 2048 | Cake, yellow, prepared from recipe without frosting | Baked Products | 0.19 mg | 8% |
| 2049 | Cabbage, chinese (pe-tsai), raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2050 | Potatoes, white, flesh and skin, baked | Vegetables and Vegetable Products | 0.19 mg | 8% |
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