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 2401–2450 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2401 | Baking chocolate, mexican, squares | Sweets | 0.45 mg | 20% | USDA_SR |
| 2402 | Muffin, blueberry, commercial | Baked Products | 0.45 mg | 20% | CNF |
| 2403 | Taro, cooked | Vegetables and Vegetable Products | 0.45 mg | 20% | CNF |
| 2404 | Rice, white, steamed, Chinese restaurant | Cereal Grains and Pasta | 0.45 mg | 19% | USDA_SR |
| 2405 | Snacks, M&M MARS, COMBOS Snacks Cheddar Cheese Pretzel | Snacks | 0.45 mg | 19% | USDA_SR |
| 2406 | Snacks, potato chips, cheese-flavor | Snacks | 0.45 mg | 19% | USDA_SR |
| 2407 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.45 mg | 19% | USDA_SR |
| 2408 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 19% | USDA_SR |
| 2409 | Snacks, potato chips, cheese | Snacks | 0.45 mg | 19% | CNF |
| 2410 | Beans, navy, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 19% | CNF |
| 2411 | Beverages, coffee, instant, mocha, sweetened | Beverages | 0.45 mg | 19% | USDA_SR |
| 2412 | Coffee, instant, with sugar, mocha flavour, powder | Beverages | 0.45 mg | 19% | CNF |
| 2413 | Beans, black, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.44 mg | 19% | USDA_SR |
| 2414 | Beans, black, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.44 mg | 19% | USDA_SR |
| 2415 | Beans, black, mature seeds, boiled | Legumes and Legume Products | 0.44 mg | 19% | CNF |
| 2416 | Beans, black, mature seeds, boiled, salted | Legumes and Legume Products | 0.44 mg | 19% | CNF |
| 2417 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 0.44 mg | 19% | USDA_SR |
| 2418 | Restaurant, Latino, Arroz con frijoles negros (rice and black beans) | Restaurant Foods | 0.44 mg | 19% | USDA_SR |
| 2419 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 0.44 mg | 19% | CNF |
| 2420 | Bread, white, commercial, toasted | Baked Products | 0.44 mg | 19% | CNF |
| 2421 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 0.44 mg | 19% | CNF |
| 2422 | Pie crust, standard-type, frozen, ready-to-bake, enriched | Baked Products | 0.44 mg | 19% | USDA_SR |
| 2423 | Sweet potato, cooked, candied, home-prepared | Vegetables and Vegetable Products | 0.44 mg | 19% | USDA_SR |
| 2424 | Snacks, tortilla chips, taco-flavor | Snacks | 0.44 mg | 19% | USDA_SR |
| 2425 | Snacks, tortilla chips, taco | Snacks | 0.44 mg | 19% | CNF |
| 2426 | Pie crust, standard type, frozen, ready-to-bake | Baked Products | 0.44 mg | 19% | CNF |
| 2427 | Sweet potato, cooked, candied, homemade | Vegetables and Vegetable Products | 0.44 mg | 19% | CNF |
| 2428 | Babyfood, snack, biscuit, mixed grain | Babyfoods | 0.44 mg | 19% | CNF |
| 2429 | Garlic bread, frozen | Baked Products | 0.44 mg | 19% | USDA_SR |
| 2430 | Bread, garlic | Baked Products | 0.44 mg | 19% | CNF |
| 2431 | Snacks, potato chips, plain, unsalted | Snacks | 0.44 mg | 19% | USDA_SR |
| 2432 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted | Snacks | 0.44 mg | 19% | USDA_SR |
| 2433 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted | Snacks | 0.44 mg | 19% | USDA_SR |
| 2434 | Snacks, potato chips, reduced fat | Snacks | 0.44 mg | 19% | USDA_SR |
| 2435 | Blueberries, canned, light syrup, drained | Fruits and Fruit Juices | 0.44 mg | 19% | USDA_SR |
| 2436 | Grains, rice, white, steamed, Chinese restaurant | Cereals, Grains and Pasta | 0.44 mg | 19% | CNF |
| 2437 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.44 mg | 19% | CNF |
| 2438 | Beans, navy, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.44 mg | 19% | CNF |
| 2439 | Crackers, rusk toast | Baked Products | 0.44 mg | 19% | USDA_SR |
| 2440 | Bread, gluten-free, white, made with tapioca starch and brown rice flour | Baked Products | 0.44 mg | 19% | USDA_SR |
| 2441 | Udi's, Gluten Free, Soft & Delicious White Sandwich Bread | Baked Products | 0.44 mg | 19% | USDA_SR |
| 2442 | Cracker, rusk toast | Baked Products | 0.44 mg | 19% | CNF |
| 2443 | Pie, coconut creme, commercially prepared | Baked Products | 0.44 mg | 19% | USDA_SR |
| 2444 | Biscuits, plain or buttermilk, refrigerated dough, higher fat | Baked Products | 0.44 mg | 19% | USDA_SR |
| 2445 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.44 mg | 19% | USDA_SR |
| 2446 | Pie, coconut cream, commercial | Baked Products | 0.44 mg | 19% | CNF |
| 2447 | Biscuit, plain/buttermilk, refrigerated dough, higher fat | Baked Products | 0.44 mg | 19% | CNF |
| 2448 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.44 mg | 19% | CNF |
| 2449 | Snacks, tortilla chips, nacho-flavor, reduced fat | Snacks | 0.44 mg | 19% | USDA_SR |
| 2450 | Snacks, tortilla chips, nacho, light | Snacks | 0.44 mg | 19% | CNF |
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