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 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Cereal, hot, corn grits (yellow), dry | Breakfast cereals | 0.11 mg | 5% |
| 2302 | Celery, boiled, drained | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2303 | Celery, boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 2304 | Tomato, red, ripe, boiled | Vegetables and Vegetable Products | 0.10 mg | 5% |
| 2305 | Tomato, red, ripe, boiled, with salt | Vegetables and Vegetable Products | 0.10 mg | 5% |
| 2306 | Alcohol, table wine, rosé (11.5% alcohol by volume) | Beverages | 0.10 mg | 5% |
| 2307 | Cake mix, german chocolate, pudding-type mix, dry, unprepared | Baked Products | 0.10 mg | 5% |
| 2308 | Salad, garden, with Italian dressing, homemade | Mixed Dishes | 0.10 mg | 5% |
| 2309 | Prune, dehydrated (low moisture), cooked | Fruits and fruit juices | 0.10 mg | 5% |
| 2310 | Soup, cream of vegetable, made with 2% M.F. milk, homemade | Soups, Sauces and Gravies | 0.10 mg | 5% |
| 2311 | Celery, raw | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2312 | Babyfood, cereal, rice, with yogourt, with fruit, prepared with water | Babyfoods | 0.10 mg | 4% |
| 2313 | Soup, cream, asparagus, dehydrated, water added | Soups, Sauces and Gravies | 0.10 mg | 4% |
| 2314 | Onion, canned, solids and liquid | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2315 | Fast foods, side dish, coleslaw | Fast Foods | 0.10 mg | 4% |
| 2316 | Mangosteen, canned, syrup pack | Fruits and fruit juices | 0.10 mg | 4% |
| 2317 | Soup, cream, celery, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.10 mg | 4% |
| 2318 | Onion, yellow, sauteed | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2319 | Jew's ear (cloud or wood ear, pepeao), raw | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2320 | Potato salad, homemade | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2321 | Dessert, frozen, ice cream, chocolate, light | Sweets | 0.10 mg | 4% |
| 2322 | Soup, tomato noodle, ready-to-serve | Soups, Sauces and Gravies | 0.10 mg | 4% |
| 2323 | Cheese, goat, soft, (more than 55% water, 21% M.F.) | Dairy and Egg Products | 0.10 mg | 4% |
| 2324 | Salt, table | Spices and Herbs | 0.10 mg | 4% |
| 2325 | Soup, mushroom barley, canned, condensed | Soups, Sauces and Gravies | 0.10 mg | 4% |
| 2326 | Soup, cream, onion, canned, condensed, water added | Soups, Sauces and Gravies | 0.10 mg | 4% |
| 2327 | Cereal, ready to eat, Corn Flakes, Kellogg's | Breakfast cereals | 0.10 mg | 4% |
| 2328 | Belgium endive (chicory, witloof), raw | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2329 | Tomato, green, raw | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2330 | Turnip, frozen, boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2331 | Beans, mung, long rice (chinese noodles), dehydrated | Legumes and Legume Products | 0.10 mg | 4% |
| 2332 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 0.10 mg | 4% |
| 2333 | Candies, bars, Kit Kat wafer bar | Sweets | 0.10 mg | 4% |
| 2334 | Sweets, syrups, corn, dark | Sweets | 0.10 mg | 4% |
| 2335 | Sweets, syrups, malt | Sweets | 0.10 mg | 4% |
| 2336 | Fast foods, hot dog with chili | Fast Foods | 0.10 mg | 4% |
| 2337 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2338 | Soup, cream, onion, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.10 mg | 4% |
| 2339 | Drink, fruit punch, frozen concentrate, water added | Beverages | 0.10 mg | 4% |
| 2340 | Squash, winter, spaghetti, baked or boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2341 | Turnip, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2342 | Turnip, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2343 | Cheese fondue | Dairy and Egg Products | 0.10 mg | 4% |
| 2344 | Soup, pea, green or split, dehydrated, water added | Soups, Sauces and Gravies | 0.10 mg | 4% |
| 2345 | Soup, onion, canned, condensed, water added | Soups, Sauces and Gravies | 0.10 mg | 4% |
| 2346 | Kiwi fruit, raw | Fruits and fruit juices | 0.10 mg | 4% |
| 2347 | Peach, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 0.10 mg | 4% |
| 2348 | Prune, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.10 mg | 4% |
| 2349 | Butterbur (fuki), canned | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 2350 | Fast foods, side dish, potato, mashed | Fast Foods | 0.10 mg | 4% |
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