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 323 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 202 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.13 mg | 6% |
| 203 | Oat milk, unsweetened, plain, refrigerated | Beverages | 0.13 mg | 5% |
| 204 | Juice, prune, shelf-stable | Fruits and Fruit Juices | 0.12 mg | 5% |
| 205 | Fennel, bulb, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 206 | Leeks, bulb and greens, root removed, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 207 | Tomatoes, grape, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 208 | Tomatillos, dehusked, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 209 | Onions, red, raw | Vegetables and Vegetable Products | 0.12 mg | 5% |
| 210 | Peppers, banana or Hungarian wax, seeded, raw | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 211 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 0.11 mg | 5% |
| 212 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 0.11 mg | 5% |
| 213 | Eggplant, raw | Vegetables and Vegetable Products | 0.11 mg | 5% |
| 214 | Mango, Tommy Atkins, peeled, raw | Fruits and Fruit Juices | 0.11 mg | 5% |
| 215 | Mango, Ataulfo, peeled, raw | Fruits and Fruit Juices | 0.10 mg | 5% |
| 216 | Peppers, bell, green, raw | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 217 | Onions, white, raw | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 218 | Mushroom, pioppini | Vegetables and Vegetable Products | 0.10 mg | 4% |
| 219 | Grapes, red, seedless, raw | Fruits and Fruit Juices | 0.10 mg | 4% |
| 220 | Grapes, red, seedless, raw | Fruits and Fruit Juices | 0.10 mg | 4% |
| 221 | Carrots, baby, raw | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 222 | Mushroom, king oyster | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 223 | Squash, spaghetti, peeled, seeded, raw | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 224 | Mushroom, enoki | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 225 | Juice, tart cherry, from concentrate, shelf-stable | Fruits and Fruit Juices | 0.09 mg | 4% |
| 226 | Tomato, roma | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 227 | Tomato, roma | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 228 | Ketchup, restaurant | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 229 | Mushroom, oyster | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 230 | Mushroom, oyster | Vegetables and Vegetable Products | 0.09 mg | 4% |
| 231 | Cucumber, with peel, raw | Vegetables and Vegetable Products | 0.08 mg | 4% |
| 232 | Grapes, green, seedless, raw | Fruits and Fruit Juices | 0.08 mg | 4% |
| 233 | Grapes, green, seedless, raw | Fruits and Fruit Juices | 0.08 mg | 4% |
| 234 | Lettuce, iceberg, raw | Vegetables and Vegetable Products | 0.08 mg | 4% |
| 235 | Rutabaga, peeled, raw | Vegetables and Vegetable Products | 0.08 mg | 3% |
| 236 | Peppers, jalapeno, seeded, raw | Vegetables and Vegetable Products | 0.08 mg | 3% |
| 237 | Celery, raw | Vegetables and Vegetable Products | 0.08 mg | 3% |
| 238 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 0.08 mg | 3% |
| 239 | Tomatoes, whole, canned, solids and liquids, with salt added | Vegetables and Vegetable Products | 0.08 mg | 3% |
| 240 | Cherries, sweet, dark red, raw | Fruits and Fruit Juices | 0.07 mg | 3% |
| 241 | Watermelon, seedless, rind only, raw | Fruits and Fruit Juices | 0.07 mg | 3% |
| 242 | Radishes, red, raw | Vegetables and Vegetable Products | 0.07 mg | 3% |
| 243 | Turnips, raw | Vegetables and Vegetable Products | 0.07 mg | 3% |
| 244 | Kiwifruit (kiwi), green, peeled, raw | Fruits and Fruit Juices | 0.07 mg | 3% |
| 245 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 0.07 mg | 3% |
| 246 | Tomatoes, canned, red, ripe, diced | Vegetables and Vegetable Products | 0.07 mg | 3% |
| 247 | Watermelon, seedless, flesh only, raw | Fruits and Fruit Juices | 0.07 mg | 3% |
| 248 | Cheese, parmesan, grated | Dairy and Egg Products | 0.07 mg | 3% |
| 249 | Cheese, pasteurized process cheese food or product, American, singles | Dairy and Egg Products | 0.07 mg | 3% |
| 250 | Kiwifruit, green, raw | Fruits and Fruit Juices | 0.06 mg | 3% |
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