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 2201–2250 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2201 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 0.50 mg | 22% | CNF |
| 2202 | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Nut and Seed Products | 0.50 mg | 22% | USDA_SR |
| 2203 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 0.50 mg | 22% | USDA_SR |
| 2204 | Seeds, pumpkin and squash seeds, whole, roasted | Nuts and Seeds | 0.50 mg | 22% | CNF |
| 2205 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 0.50 mg | 22% | CNF |
| 2206 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 0.49 mg | 22% | USDA_SR |
| 2207 | Sweets, syrups. table blends, cane and 15% maple | Sweets | 0.49 mg | 22% | CNF |
| 2208 | Candies, bars, Chunky | Sweets | 0.49 mg | 22% | CNF |
| 2209 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 0.49 mg | 22% | CNF |
| 2210 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.49 mg | 21% | USDA_SR |
| 2211 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.49 mg | 21% | USDA_SR |
| 2212 | Candies, sweet chocolate | Sweets | 0.49 mg | 21% | USDA_SR |
| 2213 | Candies, bars, sweet chocolate | Sweets | 0.49 mg | 21% | CNF |
| 2214 | Lentils, boiled, salted | Legumes and Legume Products | 0.49 mg | 21% | CNF |
| 2215 | Lentils, boiled | Legumes and Legume Products | 0.49 mg | 21% | CNF |
| 2216 | Raspberries, raw | Fruits and Fruit Juices | 0.49 mg | 21% | USDA_FF |
| 2217 | Raspberries, raw | Fruits and Fruit Juices | 0.49 mg | 21% | USDA_FF |
| 2218 | Spinach, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.49 mg | 21% | USDA_SR |
| 2219 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.49 mg | 21% | USDA_SR |
| 2220 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.49 mg | 21% | USDA_SR |
| 2221 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 21% | USDA_SR |
| 2222 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 0.49 mg | 21% | CNF |
| 2223 | Bread, garlic, toasted | Baked Products | 0.49 mg | 21% | CNF |
| 2224 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 0.49 mg | 21% | CNF |
| 2225 | Beans, pinto, frozen, boiled, drained | Vegetables and Vegetable Products | 0.49 mg | 21% | CNF |
| 2226 | Crackers, standard snack-type, regular | Baked Products | 0.49 mg | 21% | USDA_SR |
| 2227 | Bread, Italian | Baked Products | 0.49 mg | 21% | USDA_SR |
| 2228 | Cracker, standard snack-type | Baked Products | 0.49 mg | 21% | CNF |
| 2229 | Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked | Baked Products | 0.49 mg | 21% | USDA_SR |
| 2230 | Candies, NESTLE, BUTTERFINGER Bar | Sweets | 0.49 mg | 21% | USDA_SR |
| 2231 | Sweet potato, baked, skin removed after baking, with salt | Vegetables and Vegetable Products | 0.49 mg | 21% | CNF |
| 2232 | Beans, pinto, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 21% | CNF |
| 2233 | Candies, bars, Butterfinger | Sweets | 0.49 mg | 21% | CNF |
| 2234 | Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked | Baked Products | 0.49 mg | 21% | CNF |
| 2235 | Puddings, coconut cream, dry mix, instant | Sweets | 0.49 mg | 21% | USDA_SR |
| 2236 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 0.49 mg | 21% | CNF |
| 2237 | Spinach, baby | Vegetables and Vegetable Products | 0.49 mg | 21% | USDA_FF |
| 2238 | Spinach, baby | Vegetables and Vegetable Products | 0.49 mg | 21% | USDA_FF |
| 2239 | Puff pastry, frozen, ready-to-bake | Baked Products | 0.49 mg | 21% | USDA_SR |
| 2240 | PIZZA HUT, breadstick, parmesan garlic | Fast Foods | 0.49 mg | 21% | USDA_SR |
| 2241 | Fast foods, breadstick, soft, prepared with garlic and parmesan cheese | Fast Foods | 0.49 mg | 21% | USDA_SR |
| 2242 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 0.49 mg | 21% | USDA_SR |
| 2243 | Puff pastry, frozen, ready-to-bake | Baked Products | 0.49 mg | 21% | CNF |
| 2244 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 0.49 mg | 21% | CNF |
| 2245 | Yardlong beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.49 mg | 21% | USDA_SR |
| 2246 | Yardlong beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.49 mg | 21% | USDA_SR |
| 2247 | Snacks, cornnuts, barbecue-flavor | Snacks | 0.49 mg | 21% | USDA_SR |
| 2248 | Fast foods, dessert, animal crackers | Fast Foods | 0.49 mg | 21% | CNF |
| 2249 | Snacks, corn nuts, barbecue | Snacks | 0.49 mg | 21% | CNF |
| 2250 | Beans, yardlong, mature seeds, boiled, salted | Legumes and Legume Products | 0.49 mg | 21% | CNF |
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