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 201–250 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 201 | Nuts, walnuts, black, dried | Nut and Seed Products | 3.90 mg | 169% | USDA_SR |
| 202 | Nuts, walnuts, black, dried | Nuts and Seeds | 3.90 mg | 169% | CNF |
| 203 | Babyfood, cereal, oatmeal, dry fortified | Baby Foods | 3.89 mg | 169% | USDA_SR |
| 204 | Cereal, ready to eat, Raisin Bran, Post | Breakfast cereals | 3.86 mg | 168% | CNF |
| 205 | Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps | Breakfast Cereals | 3.85 mg | 167% | USDA_SR |
| 206 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 3.85 mg | 167% | USDA_SR |
| 207 | sweets, syrups, maple, prepackaged | Sweets | 3.85 mg | 167% | CNF |
| 208 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 3.85 mg | 167% | CNF |
| 209 | Cocoa, dry powder, unsweetened | Sweets | 3.84 mg | 167% | USDA_SR |
| 210 | Sweets, cocoa, powder, unsweetened | Sweets | 3.84 mg | 167% | CNF |
| 211 | Wheat, hard white | Cereal Grains and Pasta | 3.82 mg | 166% | USDA_SR |
| 212 | Grains, wheat, hard white | Cereals, Grains and Pasta | 3.82 mg | 166% | CNF |
| 213 | Flour, soy, defatted | Legumes and Legume Products | 3.81 mg | 166% | USDA_FF |
| 214 | Sorghum bran, white, unenriched, dry, raw | Cereal Grains and Pasta | 3.81 mg | 165% | USDA_FF |
| 215 | Soy meal, defatted, raw | Legumes and Legume Products | 3.80 mg | 165% | USDA_SR |
| 216 | Soy meal, defatted, raw | Legumes and Legume Products | 3.80 mg | 165% | CNF |
| 217 | Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.74 mg | 163% | USDA_SR |
| 218 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 3.74 mg | 163% | CNF |
| 219 | Grains, rice, brown, medium-grain, dry | Cereals, Grains and Pasta | 3.74 mg | 163% | CNF |
| 220 | Cocoa, dry powder, unsweetened, processed with alkali | Sweets | 3.74 mg | 162% | USDA_SR |
| 221 | Sweets, cocoa, powder, unsweetened, dutch process | Sweets | 3.74 mg | 162% | CNF |
| 222 | Snacks, brown rice chips | Snacks | 3.73 mg | 162% | USDA_SR |
| 223 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 3.73 mg | 162% | USDA_SR |
| 224 | Snacks, rice cracker brown rice, plain | Snacks | 3.73 mg | 162% | USDA_SR |
| 225 | Snacks, brown rice chips | Snacks | 3.73 mg | 162% | CNF |
| 226 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 3.73 mg | 162% | CNF |
| 227 | Snacks, rice cakes, brown rice, plain | Snacks | 3.73 mg | 162% | CNF |
| 228 | Winged beans, mature seeds, raw | Legumes and Legume Products | 3.72 mg | 162% | USDA_SR |
| 229 | Beans, winged (goa beans), dry, raw | Legumes and Legume Products | 3.72 mg | 162% | CNF |
| 230 | Nuts, chestnuts, japanese, dried | Nut and Seed Products | 3.71 mg | 161% | USDA_SR |
| 231 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 3.71 mg | 161% | CNF |
| 232 | Nuts, pecans, oil roasted, without salt added | Nut and Seed Products | 3.70 mg | 161% | USDA_SR |
| 233 | Nuts, pecans, oil roasted, with salt added | Nut and Seed Products | 3.70 mg | 161% | USDA_SR |
| 234 | Nuts, pecans, oil roasted, salted | Nuts and Seeds | 3.70 mg | 161% | CNF |
| 235 | Nuts, pecans, oil roasted | Nuts and Seeds | 3.70 mg | 161% | CNF |
| 236 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 3.69 mg | 160% | USDA_SR |
| 237 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 3.69 mg | 160% | USDA_SR |
| 238 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 3.69 mg | 160% | CNF |
| 239 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 3.69 mg | 160% | CNF |
| 240 | Babyfood, cereal, mixed grain, with fruit, dry | Babyfoods | 3.65 mg | 159% | CNF |
| 241 | Cereal, ready to eat, Life Multigrains, Quaker | Breakfast cereals | 3.64 mg | 158% | CNF |
| 242 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 3.63 mg | 158% | USDA_SR |
| 243 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 3.63 mg | 158% | CNF |
| 244 | Cereal, hot, oats, minute, dry, Robin Hood | Breakfast cereals | 3.63 mg | 158% | CNF |
| 245 | Cereals ready-to-eat, UNCLE SAM CEREAL | Breakfast Cereals | 3.61 mg | 157% | USDA_SR |
| 246 | Chickpeas, (garbanzo beans, bengal gram), dry | Legumes and Legume Products | 3.58 mg | 156% | USDA_FF |
| 247 | Cereals ready-to-eat, GENERAL MILLS, CHEERIOS | Breakfast Cereals | 3.56 mg | 155% | USDA_SR |
| 248 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 3.56 mg | 155% | USDA_FF |
| 249 | Cereal, ready to eat, Cheerios, General Mills | Breakfast cereals | 3.51 mg | 153% | CNF |
| 250 | Crackers, matzo, whole-wheat | Baked Products | 3.50 mg | 152% | USDA_SR |
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