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 2101–2150 of 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | BURGER KING, WHOPPER, with cheese | Fast Foods | 0.18 mg | 8% |
| 2102 | BURGER KING, WHOPPER, no cheese | Fast Foods | 0.18 mg | 8% |
| 2103 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 2104 | OLIVE GARDEN, cheese ravioli with marinara sauce | Restaurant Foods | 0.18 mg | 8% |
| 2105 | Fruit juice smoothie, NAKED JUICE, strawberry banana | Fruits and Fruit Juices | 0.18 mg | 8% |
| 2106 | Fruit juice smoothie, ODWALLA, strawberry banana | Fruits and Fruit Juices | 0.18 mg | 8% |
| 2107 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 2108 | Lettuce, butterhead (includes boston and bibb types), raw | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 2109 | DENNY'S, french fries | Restaurant Foods | 0.18 mg | 8% |
| 2110 | Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled | Baked Products | 0.18 mg | 8% |
| 2111 | Sauce, barbecue, KC MASTERPIECE, original | Soups, Sauces, and Gravies | 0.18 mg | 8% |
| 2112 | Seeds, breadnut tree seeds, raw | Nut and Seed Products | 0.18 mg | 8% |
| 2113 | Gooseberries, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.18 mg | 8% |
| 2114 | Squash, summer, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.18 mg | 8% |
| 2115 | Ravioli, cheese-filled, canned | Meals, Entrees, and Side Dishes | 0.18 mg | 8% |
| 2116 | Pie, blueberry, commercially prepared | Baked Products | 0.18 mg | 8% |
| 2117 | BURGER KING, Hash Brown Rounds | Fast Foods | 0.18 mg | 8% |
| 2118 | Schar, Gluten-Free, Wheat-Free, Classic White Bread | Baked Products | 0.18 mg | 8% |
| 2119 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 2120 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 2121 | Bread, gluten-free, white, made with potato extract, rice starch, and rice flour | Baked Products | 0.17 mg | 8% |
| 2122 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 0.17 mg | 8% |
| 2123 | Sauce, steak, tomato based | Soups, Sauces, and Gravies | 0.17 mg | 8% |
| 2124 | McDONALD'S, QUARTER POUNDER with Cheese | Fast Foods | 0.17 mg | 8% |
| 2125 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 0.17 mg | 8% |
| 2126 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 0.17 mg | 8% |
| 2127 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 0.17 mg | 8% |
| 2128 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 0.17 mg | 8% |
| 2129 | Arrowroot, raw | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 2130 | Tamales (Navajo) | American Indian/Alaska Native Foods | 0.17 mg | 8% |
| 2131 | Rudi's, Gluten-Free Bakery, Original Sandwich Bread | Baked Products | 0.17 mg | 8% |
| 2132 | WENDY'S, Double Stack, with cheese | Fast Foods | 0.17 mg | 8% |
| 2133 | Squash, winter, butternut, frozen, cooked, boiled, with salt | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 2134 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 2135 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 2136 | BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.17 mg | 8% |
| 2137 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 2138 | Squash, winter, butternut, frozen, cooked, boiled, without salt | Vegetables and Vegetable Products | 0.17 mg | 8% |
| 2139 | Ice creams, chocolate, rich | Sweets | 0.17 mg | 8% |
| 2140 | Cake, coffeecake, cheese | Baked Products | 0.17 mg | 7% |
| 2141 | Squash, winter, butternut, cooked, baked, with salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2142 | Squash, winter, butternut, cooked, baked, without salt | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2143 | Candies, NESTLE, 100 GRAND Bar | Sweets | 0.17 mg | 7% |
| 2144 | Squash, summer, crookneck and straightneck, raw | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2145 | Nance, canned, syrup, drained | Fruits and Fruit Juices | 0.17 mg | 7% |
| 2146 | Corn dogs, frozen, prepared | Meals, Entrees, and Side Dishes | 0.17 mg | 7% |
| 2147 | McDONALD'S, Hotcakes (with 2 pats margarine & syrup) | Fast Foods | 0.17 mg | 7% |
| 2148 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.17 mg | 7% |
| 2149 | Cookies, butter, commercially prepared, enriched | Baked Products | 0.17 mg | 7% |
| 2150 | Cookies, butter, commercially prepared, unenriched | Baked Products | 0.17 mg | 7% |
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