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 2151–2200 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2151 | Cake, pound, commercial, fat free | Baked Products | 0.14 mg | 6% |
| 2152 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 0.14 mg | 6% |
| 2153 | Fast Foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments, vegetables and mayonnaise | Fast Foods | 0.14 mg | 6% |
| 2154 | Salad, caesar, homemade | Mixed Dishes | 0.14 mg | 6% |
| 2155 | Kumquat, raw | Fruits and fruit juices | 0.14 mg | 6% |
| 2156 | Fast foods, mexican, tostada with guacamole | Fast Foods | 0.14 mg | 6% |
| 2157 | Soup, Italian wedding, ready-to-serve | Soups, Sauces and Gravies | 0.14 mg | 6% |
| 2158 | Turnip, raw | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2159 | Chili with beans, canned | Legumes and Legume Products | 0.13 mg | 6% |
| 2160 | Cardoon, boiled, drained | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2161 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments | Fast Foods | 0.13 mg | 6% |
| 2162 | Cauliflower, boiled, drained | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2163 | Tomato, red, ripe, canned with green chilies | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2164 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 0.13 mg | 6% |
| 2165 | Alcohol, table wine, red (11.5% alcohol by volume) | Beverages | 0.13 mg | 6% |
| 2166 | Sweets, jellies | Sweets | 0.13 mg | 6% |
| 2167 | Prune, dried, cooked, no added sugar | Fruits and fruit juices | 0.13 mg | 6% |
| 2168 | Rutabaga (swede), raw | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2169 | Tea, iced, lemon flavour, ready-to-drink | Beverages | 0.13 mg | 6% |
| 2170 | Vinegar, balsamic | Spices and Herbs | 0.13 mg | 6% |
| 2171 | Cereal, ready to eat, Corn Flakes: Frosted, Compliments | Breakfast cereals | 0.13 mg | 6% |
| 2172 | Salad dressing, poppyseed, creamy | Fats and Oils | 0.13 mg | 6% |
| 2173 | Babyfood, dinner, jarred, pasta with cheese and vegetables | Babyfoods | 0.13 mg | 6% |
| 2174 | Potato, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2175 | Taro shoots, cooked | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2176 | Carrot juice, canned | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2177 | Dessert, apple crisp, homemade | Sweets | 0.13 mg | 6% |
| 2178 | Cardoon, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2179 | Cauliflower, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2180 | Potato, boiled with skin, flesh, with salt | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2181 | Taro shoots, cooked, with salt | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2182 | Onion, raw | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2183 | Fast foods, mexican, taco salad with chili con carne | Fast Foods | 0.13 mg | 6% |
| 2184 | Pasta with sliced franks in tomato sauce, canned | Mixed Dishes | 0.13 mg | 6% |
| 2185 | Apple, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 0.13 mg | 6% |
| 2186 | Fig, raw | Fruits and fruit juices | 0.13 mg | 6% |
| 2187 | Squash, summer, scallop, boiled, drained | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2188 | Cookie, brownie, commercial | Baked Products | 0.13 mg | 6% |
| 2189 | Pie, lemon meringue, homemade | Baked Products | 0.13 mg | 6% |
| 2190 | Pie, vanilla cream, homemade | Baked Products | 0.13 mg | 6% |
| 2191 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2192 | Corn, sweet, white, frozen, kernels off cob, boiled, drained | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2193 | Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2194 | Sauce, barbecue, ready-to-serve | Soups, Sauces and Gravies | 0.13 mg | 5% |
| 2195 | Squash, winter, hubbard, boiled, mashed | Vegetables and Vegetable Products | 0.13 mg | 5% |
| 2196 | Corn, sweet, white, frozen, kernels off cob, unprepared | Vegetables and Vegetable Products | 0.13 mg | 5% |
| 2197 | Fast foods, entree, salad, vegetable, no dressing, with cheese and egg | Fast Foods | 0.13 mg | 5% |
| 2198 | Horseradish, prepared | Spices and Herbs | 0.13 mg | 5% |
| 2199 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2200 | Lettuce, iceberg | Vegetables and Vegetable Products | 0.12 mg | 5% |
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