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 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2401 | Plums, dried (prunes), stewed, without added sugar | Fruits and Fruit Juices | 0.13 mg | 6% |
| 2402 | McDONALD'S, Deluxe Breakfast, with syrup and margarine | Fast Foods | 0.13 mg | 6% |
| 2403 | Carrot juice, canned | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2404 | Potatoes, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2405 | Taro, shoots, cooked, with salt | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2406 | CRACKER BARREL, macaroni n' cheese | Restaurant Foods | 0.13 mg | 6% |
| 2407 | Desserts, apple crisp, prepared-from-recipe | Sweets | 0.13 mg | 6% |
| 2408 | Taro shoots, cooked, without salt | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2409 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, powder, not reconstituted | Baby Foods | 0.13 mg | 6% |
| 2410 | Pasta with Sliced Franks in Tomato Sauce, canned entree | Meals, Entrees, and Side Dishes | 0.13 mg | 6% |
| 2411 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, powder, not reconstituted | Baby Foods | 0.13 mg | 6% |
| 2412 | Onions, raw | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2413 | ON THE BORDER, cheese enchilada | Restaurant Foods | 0.13 mg | 6% |
| 2414 | Corn, yellow, whole kernel, frozen, microwaved | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2415 | Restaurant, Latino, arroz con leche (rice pudding) | Restaurant Foods | 0.13 mg | 6% |
| 2416 | Pie, lemon meringue, prepared from recipe | Baked Products | 0.13 mg | 6% |
| 2417 | Apples, dehydrated (low moisture), sulfured, uncooked | Fruits and Fruit Juices | 0.13 mg | 6% |
| 2418 | Figs, raw | Fruits and Fruit Juices | 0.13 mg | 6% |
| 2419 | Pie, vanilla cream, prepared from recipe | Baked Products | 0.13 mg | 6% |
| 2420 | Cookies, brownies, commercially prepared | Baked Products | 0.13 mg | 6% |
| 2421 | Squash, summer, scallop, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2422 | Squash, summer, scallop, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2423 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 0.13 mg | 6% |
| 2424 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 0.13 mg | 6% |
| 2425 | Potato puffs, frozen, oven-heated | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2426 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2427 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 2428 | CRACKER BARREL, macaroni n' cheese plate, from kid's menu | Restaurant Foods | 0.13 mg | 6% |
| 2429 | Sauce, barbecue, KRAFT, original | Soups, Sauces, and Gravies | 0.13 mg | 5% |
| 2430 | Sauce, barbecue | Soups, Sauces, and Gravies | 0.13 mg | 5% |
| 2431 | Horseradish, prepared | Spices and Herbs | 0.13 mg | 5% |
| 2432 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN WITH LGG, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 0.13 mg | 5% |
| 2433 | Squash, winter, hubbard, cooked, boiled, mashed, with salt | Vegetables and Vegetable Products | 0.13 mg | 5% |
| 2434 | Squash, winter, hubbard, cooked, boiled, mashed, without salt | Vegetables and Vegetable Products | 0.13 mg | 5% |
| 2435 | Corn, sweet, white, frozen, kernels cut off cob, unprepared | Vegetables and Vegetable Products | 0.13 mg | 5% |
| 2436 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 0.12 mg | 5% |
| 2437 | Beverages, cranberry-apricot juice drink, bottled | Beverages | 0.12 mg | 5% |
| 2438 | Soup, vegetable soup, condensed, low sodium, prepared with equal volume water | Soups, Sauces, and Gravies | 0.12 mg | 5% |
| 2439 | Onions, frozen, whole, unprepared | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2440 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2441 | Lettuce, iceberg (includes crisphead types), raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2442 | Pumpkin, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2443 | Restaurant, Latino, pupusas con queso (pupusas, cheese) | Restaurant Foods | 0.12 mg | 5% |
| 2444 | Beverages, tea, instant, lemon, sweetened, prepared with water | Beverages | 0.12 mg | 5% |
| 2445 | Alcoholic beverage, wine, table, all | Beverages | 0.12 mg | 5% |
| 2446 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, PurAmino, powder, not reconstituted | Baby Foods | 0.12 mg | 5% |
| 2447 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2448 | Jute, potherb, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2449 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 2450 | Jute, potherb, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.12 mg | 5% |
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