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 2301–2350 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2301 | Cookies, chocolate chip, refrigerated dough, baked | Baked Products | 0.47 mg | 21% | USDA_SR |
| 2302 | Cookie, chocolate chip, refrigerated dough, baked | Baked Products | 0.47 mg | 21% | CNF |
| 2303 | Black-eyed peas (cowpeas), catjang, boiled, salted | Legumes and Legume Products | 0.47 mg | 21% | CNF |
| 2304 | Black-eyed peas (cowpeas), catjang, boiled | Legumes and Legume Products | 0.47 mg | 21% | CNF |
| 2305 | Rice, white, long-grain, regular, unenriched, cooked without salt | Cereal Grains and Pasta | 0.47 mg | 21% | USDA_SR |
| 2306 | Rice, white, long-grain, regular, cooked, enriched, with salt | Cereal Grains and Pasta | 0.47 mg | 21% | USDA_SR |
| 2307 | Rice, white, long-grain, regular, cooked, unenriched, with salt | Cereal Grains and Pasta | 0.47 mg | 21% | USDA_SR |
| 2308 | Rice, white, long-grain, regular, enriched, cooked | Cereal Grains and Pasta | 0.47 mg | 21% | USDA_SR |
| 2309 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 0.47 mg | 21% | CNF |
| 2310 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 0.47 mg | 21% | CNF |
| 2311 | Restaurant, family style, onion rings | Restaurant Foods | 0.47 mg | 20% | USDA_SR |
| 2312 | Candies, milk chocolate | Sweets | 0.47 mg | 20% | USDA_SR |
| 2313 | Candies, bars / chips, milk chocolate, plain | Sweets | 0.47 mg | 20% | CNF |
| 2314 | Bread, white with raisins, commercial | Baked Products | 0.47 mg | 20% | CNF |
| 2315 | Muffins, blueberry, toaster-type, toasted | Baked Products | 0.47 mg | 20% | USDA_SR |
| 2316 | Arrowroot flour | Cereal Grains and Pasta | 0.47 mg | 20% | USDA_SR |
| 2317 | Macaroni and cheese, box mix with cheese sauce, unprepared | Meals, Entrees, and Side Dishes | 0.47 mg | 20% | USDA_SR |
| 2318 | Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe | Sweets | 0.47 mg | 20% | USDA_SR |
| 2319 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 0.47 mg | 20% | CNF |
| 2320 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 20% | CNF |
| 2321 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 0.47 mg | 20% | CNF |
| 2322 | Grains, arrowroot flour | Cereals, Grains and Pasta | 0.47 mg | 20% | CNF |
| 2323 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 0.47 mg | 20% | CNF |
| 2324 | Muffin, blueberry, toaster-type, toasted | Baked Products | 0.47 mg | 20% | CNF |
| 2325 | Currant, zante, dried | Fruits and fruit juices | 0.47 mg | 20% | CNF |
| 2326 | Ginger root, pickled, canned, with artificial sweetener | Vegetables and Vegetable Products | 0.47 mg | 20% | USDA_SR |
| 2327 | Cereals, oats, instant, fortified, with raisins and spice, prepared with water | Breakfast Cereals | 0.47 mg | 20% | USDA_SR |
| 2328 | Turnip greens, raw | Vegetables and Vegetable Products | 0.47 mg | 20% | USDA_SR |
| 2329 | Tomatoes, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.47 mg | 20% | USDA_SR |
| 2330 | Candies, fudge, vanilla with nuts | Sweets | 0.47 mg | 20% | USDA_SR |
| 2331 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 0.47 mg | 20% | CNF |
| 2332 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.47 mg | 20% | CNF |
| 2333 | Turnip greens, raw | Vegetables and Vegetable Products | 0.47 mg | 20% | CNF |
| 2334 | Cookies, graham crackers, chocolate-coated | Baked Products | 0.46 mg | 20% | USDA_SR |
| 2335 | Cookie, graham cracker, chocolate-coated | Baked Products | 0.46 mg | 20% | CNF |
| 2336 | Beans, great northern, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.46 mg | 20% | USDA_FF |
| 2337 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 0.46 mg | 20% | USDA_SR |
| 2338 | Puddings, coconut cream, dry mix, regular | Sweets | 0.46 mg | 20% | USDA_SR |
| 2339 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 0.46 mg | 20% | CNF |
| 2340 | Dessert, pudding, coconut, dry mix, regular, unprepared | Sweets | 0.46 mg | 20% | CNF |
| 2341 | Tortilla, ready-to-bake / fry, flour | Baked Products | 0.46 mg | 20% | CNF |
| 2342 | Cookies, peanut butter, refrigerated dough, baked | Baked Products | 0.46 mg | 20% | USDA_SR |
| 2343 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 0.46 mg | 20% | USDA_SR |
| 2344 | Cookie, peanut butter, refrigerated dough, prepared | Baked Products | 0.46 mg | 20% | CNF |
| 2345 | Rolls, hard (includes kaiser) | Baked Products | 0.46 mg | 20% | USDA_SR |
| 2346 | Bread, white, prepared from recipe, made with nonfat dry milk | Baked Products | 0.46 mg | 20% | USDA_SR |
| 2347 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 0.46 mg | 20% | USDA_SR |
| 2348 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 0.46 mg | 20% | USDA_SR |
| 2349 | Bread, pan dulce, sweet yeast bread | Baked Products | 0.46 mg | 20% | USDA_SR |
| 2350 | Grains, corn flour, yellow, whole-grain | Cereals, Grains and Pasta | 0.46 mg | 20% | CNF |
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