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 251–300 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 251 | Cracker, matzo, whole-wheat | Baked Products | 3.50 mg | 152% | CNF |
| 252 | Babyfood, cereal, oat, dry | Babyfoods | 3.49 mg | 152% | CNF |
| 253 | Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path | Breakfast cereals | 3.47 mg | 151% | CNF |
| 254 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | Breakfast Cereals | 3.47 mg | 151% | USDA_SR |
| 255 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 3.44 mg | 150% | USDA_SR |
| 256 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and fruit juices | 3.44 mg | 150% | CNF |
| 257 | Cereal, ready to eat, Oatmeal Squares, Quaker | Breakfast cereals | 3.42 mg | 149% | CNF |
| 258 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 3.41 mg | 148% | USDA_FF |
| 259 | Nuts, walnuts, english | Nut and Seed Products | 3.41 mg | 148% | USDA_SR |
| 260 | Nuts, walnuts, English or Persian, dried | Nuts and Seeds | 3.41 mg | 148% | CNF |
| 261 | Cereal, ready to eat, Toasted Oats, Selection | Breakfast cereals | 3.41 mg | 148% | CNF |
| 262 | Formulated bar, high fiber, chewy, oats and chocolate | Snacks | 3.41 mg | 148% | USDA_SR |
| 263 | Wheat, soft white | Cereal Grains and Pasta | 3.41 mg | 148% | USDA_SR |
| 264 | Grains, wheat, soft white | Cereals, Grains and Pasta | 3.41 mg | 148% | CNF |
| 265 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 3.40 mg | 148% | USDA_SR |
| 266 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 3.40 mg | 148% | CNF |
| 267 | Cereals, oats, instant, fortified, plain, dry | Breakfast Cereals | 3.38 mg | 147% | USDA_SR |
| 268 | Spices, cumin seed | Spices and Herbs | 3.33 mg | 145% | USDA_SR |
| 269 | Amaranth grain, uncooked | Cereal Grains and Pasta | 3.33 mg | 145% | USDA_SR |
| 270 | Grains, amaranth, raw | Cereals, Grains and Pasta | 3.33 mg | 145% | CNF |
| 271 | Spices, cumin seed | Spices and Herbs | 3.33 mg | 145% | CNF |
| 272 | Cereal, ready to eat, Heritage O's, Nature's Path | Breakfast cereals | 3.32 mg | 144% | CNF |
| 273 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 3.31 mg | 144% | CNF |
| 274 | Cereal, ready to eat, Fibre 1: Honey Clusters, General Mills | Breakfast cereals | 3.28 mg | 143% | CNF |
| 275 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker | Breakfast cereals | 3.27 mg | 142% | CNF |
| 276 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 3.26 mg | 142% | USDA_FF |
| 277 | Flour, oat, whole grain | Cereal Grains and Pasta | 3.26 mg | 142% | USDA_FF |
| 278 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker | Breakfast cereals | 3.24 mg | 141% | CNF |
| 279 | Cereals ready-to-eat, POST, GRAPE-NUTS Cereal | Breakfast Cereals | 3.24 mg | 141% | USDA_SR |
| 280 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 3.23 mg | 141% | USDA_FF |
| 281 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 3.23 mg | 140% | CNF |
| 282 | Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes | Breakfast Cereals | 3.23 mg | 140% | USDA_SR |
| 283 | Cereals ready-to-eat, POST Raisin Bran Cereal | Breakfast Cereals | 3.21 mg | 140% | USDA_SR |
| 284 | Triticale | Cereal Grains and Pasta | 3.21 mg | 140% | USDA_SR |
| 285 | Grains, triticale | Cereals, Grains and Pasta | 3.21 mg | 140% | CNF |
| 286 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 3.20 mg | 139% | USDA_SR |
| 287 | Flour, soy, full-fat | Legumes and Legume Products | 3.16 mg | 137% | USDA_FF |
| 288 | Soy flour, low-fat | Legumes and Legume Products | 3.15 mg | 137% | USDA_SR |
| 289 | Soy flour, low fat | Legumes and Legume Products | 3.15 mg | 137% | CNF |
| 290 | Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors | Snacks | 3.14 mg | 136% | USDA_SR |
| 291 | Spices, sage, ground | Spices and Herbs | 3.13 mg | 136% | USDA_SR |
| 292 | Spices, sage, ground | Spices and Herbs | 3.13 mg | 136% | CNF |
| 293 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 3.11 mg | 135% | CNF |
| 294 | Epazote, raw | Vegetables and Vegetable Products | 3.10 mg | 135% | USDA_SR |
| 295 | Epazote, raw | Vegetables and Vegetable Products | 3.10 mg | 135% | CNF |
| 296 | Babyfood, cereal, oat, with milk powder, dry | Babyfoods | 3.08 mg | 134% | CNF |
| 297 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 3.07 mg | 134% | CNF |
| 298 | Cereal, hot, oats, instant: golden honey with bran, dry, Quaker | Breakfast cereals | 3.07 mg | 133% | CNF |
| 299 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 3.06 mg | 133% | CNF |
| 300 | Pasta, macaroni (elbow), whole wheat, dry | Cereals, Grains and Pasta | 3.06 mg | 133% | CNF |
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