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 2451–2500 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2451 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 0.43 mg | 19% | USDA_FF |
| 2452 | Taco shells, baked, without added salt | Baked Products | 0.43 mg | 19% | USDA_SR |
| 2453 | Taco shell, baked, unsalted | Baked Products | 0.43 mg | 19% | CNF |
| 2454 | Lentils, pink, boiled | Legumes and Legume Products | 0.43 mg | 19% | CNF |
| 2455 | Muffins, wheat bran, toaster-type with raisins, toasted | Baked Products | 0.43 mg | 19% | USDA_SR |
| 2456 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 0.43 mg | 19% | CNF |
| 2457 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 0.43 mg | 19% | CNF |
| 2458 | Pie crust, standard-type, prepared from recipe, baked | Baked Products | 0.43 mg | 19% | USDA_SR |
| 2459 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.43 mg | 19% | USDA_SR |
| 2460 | Sorghum flour, refined, unenriched | Cereal Grains and Pasta | 0.43 mg | 19% | USDA_SR |
| 2461 | Cookies, peanut butter, commercially prepared, soft-type | Baked Products | 0.43 mg | 19% | USDA_SR |
| 2462 | Snacks, potato chips, plain, salted | Snacks | 0.43 mg | 19% | USDA_SR |
| 2463 | Beans, kidney, all types, boiled | Legumes and Legume Products | 0.43 mg | 19% | CNF |
| 2464 | Snacks, potato chips, plain, salted | Snacks | 0.43 mg | 19% | CNF |
| 2465 | Pie crust, standard type, homemade, baked | Baked Products | 0.43 mg | 19% | CNF |
| 2466 | Cookie, peanut butter, commercial, soft-type | Baked Products | 0.43 mg | 19% | CNF |
| 2467 | Chicory greens, raw | Vegetables and Vegetable Products | 0.43 mg | 19% | USDA_SR |
| 2468 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 0.43 mg | 19% | CNF |
| 2469 | Pizza, cheese topping, rising crust, frozen, cooked | Fast Foods | 0.43 mg | 19% | USDA_SR |
| 2470 | Fast foods, pizza, cheese, rising crust, frozen, cooked | Fast Foods | 0.43 mg | 19% | CNF |
| 2471 | Vegetables, mixed, canned, solids and liquids | Vegetables and Vegetable Products | 0.43 mg | 19% | USDA_SR |
| 2472 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 0.43 mg | 19% | CNF |
| 2473 | Coriander (cilantro) leaves, raw | Vegetables and Vegetable Products | 0.43 mg | 19% | USDA_SR |
| 2474 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 0.43 mg | 19% | CNF |
| 2475 | Spinach, mature | Vegetables and Vegetable Products | 0.43 mg | 19% | USDA_FF |
| 2476 | Spinach, mature | Vegetables and Vegetable Products | 0.43 mg | 19% | USDA_FF |
| 2477 | Bread, italian, toasted | Baked Products | 0.42 mg | 18% | CNF |
| 2478 | Cookies, chocolate chip, commercially prepared, soft-type | Baked Products | 0.42 mg | 18% | USDA_SR |
| 2479 | Snacks, potato sticks | Snacks | 0.42 mg | 18% | USDA_SR |
| 2480 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 0.42 mg | 18% | USDA_SR |
| 2481 | Snacks, potato sticks | Snacks | 0.42 mg | 18% | CNF |
| 2482 | Cookie, chocolate chip, soft type, commercial | Baked Products | 0.42 mg | 18% | CNF |
| 2483 | Cookie, animal crackers (arrowroot, social tea) | Baked Products | 0.42 mg | 18% | CNF |
| 2484 | Malted milk, natural flavour, enriched powder | Beverages | 0.42 mg | 18% | CNF |
| 2485 | Blueberries, raw | Fruits and Fruit Juices | 0.42 mg | 18% | USDA_FF |
| 2486 | Blueberries, raw | Fruits and Fruit Juices | 0.42 mg | 18% | USDA_FF |
| 2487 | Mustard, prepared, yellow | Spices and Herbs | 0.42 mg | 18% | USDA_SR |
| 2488 | KFC, biscuit | Fast Foods | 0.42 mg | 18% | USDA_SR |
| 2489 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 0.42 mg | 18% | USDA_SR |
| 2490 | Babyfood, dessert, jarred, fruit | Babyfoods | 0.42 mg | 18% | CNF |
| 2491 | Yogourt, soy, plain | Dairy and Egg Products | 0.42 mg | 18% | CNF |
| 2492 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 0.42 mg | 18% | CNF |
| 2493 | Candies, fudge, chocolate, homemade | Sweets | 0.42 mg | 18% | CNF |
| 2494 | Bread, white, commercially prepared, toasted | Baked Products | 0.42 mg | 18% | USDA_SR |
| 2495 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.42 mg | 18% | USDA_SR |
| 2496 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.42 mg | 18% | USDA_SR |
| 2497 | Bread, white, commercially prepared, toasted, low sodium no salt | Baked Products | 0.42 mg | 18% | USDA_SR |
| 2498 | Cookies, sugar wafers with creme filling, regular | Baked Products | 0.42 mg | 18% | USDA_SR |
| 2499 | Cookies, oatmeal, commercially prepared, soft-type | Baked Products | 0.42 mg | 18% | USDA_SR |
| 2500 | Cookie, sugar wafer sandwich with cream filling | Baked Products | 0.42 mg | 18% | CNF |
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