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 2051–2100 of 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2051 | Chayote, fruit, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2052 | Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2053 | French toast, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.19 mg | 8% |
| 2054 | Soup, vegetarian vegetable, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.19 mg | 8% |
| 2055 | Fast foods, bagel, with breakfast steak, egg, cheese, and condiments | Fast Foods | 0.19 mg | 8% |
| 2056 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt | Breakfast Cereals | 0.19 mg | 8% |
| 2057 | Tomato products, canned, sauce, with herbs and cheese | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2058 | Tomato products, canned, sauce, with mushrooms | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2059 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2060 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2061 | Plantains, green, fried | Fruits and Fruit Juices | 0.19 mg | 8% |
| 2062 | Squash, winter, all varieties, cooked, baked, without salt | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2063 | Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2064 | TACO BELL, Nachos | Fast Foods | 0.19 mg | 8% |
| 2065 | Fast foods, nachos, with cheese | Fast Foods | 0.19 mg | 8% |
| 2066 | Squash, winter, all varieties, cooked, baked, with salt | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2067 | Peppers, hot chili, red, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2068 | Peppers, serrano, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2069 | Restaurant, Italian, cheese ravioli with marinara sauce | Restaurant Foods | 0.19 mg | 8% |
| 2070 | Muffins, corn, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.19 mg | 8% |
| 2071 | Currants, red and white, raw | Fruits and Fruit Juices | 0.19 mg | 8% |
| 2072 | Fast foods, cheeseburger; single, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 0.19 mg | 8% |
| 2073 | WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single | Fast Foods | 0.19 mg | 8% |
| 2074 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2075 | Yautia (tannier), raw | Vegetables and Vegetable Products | 0.19 mg | 8% |
| 2076 | Pie, apple, prepared from recipe | Baked Products | 0.18 mg | 8% |
| 2077 | Egg, yolk, dried | Dairy and Egg Products | 0.18 mg | 8% |
| 2078 | Syrups, table blends, pancake, with 2% maple, with added potassium | Sweets | 0.18 mg | 8% |
| 2079 | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 2080 | Potatoes, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 2081 | Potatoes, hash brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 2082 | Syrups, table blends, pancake, with 2% maple | Sweets | 0.18 mg | 8% |
| 2083 | Ravioli, cheese with tomato sauce, frozen, not prepared, includes regular and light entrees | Meals, Entrees, and Side Dishes | 0.18 mg | 8% |
| 2084 | Beverages, tea, green, brewed, regular | Beverages | 0.18 mg | 8% |
| 2085 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 2086 | Snacks, fruit leather, rolls | Sweets | 0.18 mg | 8% |
| 2087 | Snacks, fruit leather, pieces | Sweets | 0.18 mg | 8% |
| 2088 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 2089 | CARRABBA'S ITALIAN GRILL, cheese ravioli with marinara sauce | Restaurant Foods | 0.18 mg | 8% |
| 2090 | Pasta, homemade, made with egg, cooked | Cereal Grains and Pasta | 0.18 mg | 8% |
| 2091 | Pie, apple, commercially prepared, enriched flour | Baked Products | 0.18 mg | 8% |
| 2092 | Pie, apple, commercially prepared, unenriched flour | Baked Products | 0.18 mg | 8% |
| 2093 | Sauce, hot chile, sriracha, CHA! BY TEXAS PETE | Soups, Sauces, and Gravies | 0.18 mg | 8% |
| 2094 | Beans, kidney, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 2095 | Abiyuch, raw | Fruits and Fruit Juices | 0.18 mg | 8% |
| 2096 | CRACKER BARREL, steak fries | Restaurant Foods | 0.18 mg | 8% |
| 2097 | Potatoes, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 2098 | Pie crust, refrigerated, regular, unbaked | Baked Products | 0.18 mg | 8% |
| 2099 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes | Breakfast Cereals | 0.18 mg | 8% |
| 2100 | Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.18 mg | 8% |
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