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 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Spices, chervil, dried | Spices and Herbs | 2.10 mg | 91% |
| 252 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 2.08 mg | 90% |
| 253 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 2.08 mg | 90% |
| 254 | Soy flour, full-fat, roasted | Legumes and Legume Products | 2.08 mg | 90% |
| 255 | Seeds, sunflower seed butter, without salt | Nut and Seed Products | 2.07 mg | 90% |
| 256 | Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | Nut and Seed Products | 2.07 mg | 90% |
| 257 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 2.07 mg | 90% |
| 258 | Nuts, chestnuts, japanese, roasted | Nut and Seed Products | 2.06 mg | 90% |
| 259 | Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry | Breakfast Cereals | 2.04 mg | 89% |
| 260 | Nuts, mixed nuts, oil roasted, with peanuts, without salt added | Nut and Seed Products | 2.04 mg | 89% |
| 261 | Nuts, mixed nuts, oil roasted, with peanuts, lightly salted | Nut and Seed Products | 2.04 mg | 89% |
| 262 | Nuts, mixed nuts, oil roasted, with peanuts, with salt added | Nut and Seed Products | 2.04 mg | 89% |
| 263 | Snacks, soy chips or crisps, salted | Snacks | 2.04 mg | 89% |
| 264 | Quinoa, uncooked | Cereal Grains and Pasta | 2.03 mg | 88% |
| 265 | Buckwheat flour, whole-groat | Cereal Grains and Pasta | 2.03 mg | 88% |
| 266 | Bread, multi-grain (includes whole-grain) | Baked Products | 2.02 mg | 88% |
| 267 | Seeds, safflower seed kernels, dried | Nut and Seed Products | 2.01 mg | 88% |
| 268 | Peanuts, virginia, oil-roasted, with salt | Legumes and Legume Products | 2.01 mg | 87% |
| 269 | Peanuts, virginia, oil-roasted, without salt | Legumes and Legume Products | 2.01 mg | 87% |
| 270 | Nuts, almonds, honey roasted, unblanched | Nut and Seed Products | 2.00 mg | 87% |
| 271 | Spices, pepper, red or cayenne | Spices and Herbs | 2.00 mg | 87% |
| 272 | Blueberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 2.00 mg | 87% |
| 273 | Seeds, safflower seed meal, partially defatted | Nut and Seed Products | 2.00 mg | 87% |
| 274 | Peanuts, valencia, raw | Legumes and Legume Products | 1.98 mg | 86% |
| 275 | Peanut spread, reduced sugar | Legumes and Legume Products | 1.98 mg | 86% |
| 276 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 1.98 mg | 86% |
| 277 | Grapes, muscadine, raw | Fruits and Fruit Juices | 1.97 mg | 86% |
| 278 | Snack, Mixed Berry Bar | Snacks | 1.96 mg | 85% |
| 279 | Tomato powder | Vegetables and Vegetable Products | 1.95 mg | 85% |
| 280 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 1.95 mg | 85% |
| 281 | Seeds, sunflower seed kernels, dried | Nut and Seed Products | 1.95 mg | 85% |
| 282 | Chocolate, dark, 70-85% cacao solids | Sweets | 1.95 mg | 85% |
| 283 | Barley, hulled | Cereal Grains and Pasta | 1.94 mg | 84% |
| 284 | Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES | Cereal Grains and Pasta | 1.94 mg | 84% |
| 285 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 1.94 mg | 84% |
| 286 | Peanuts, all types, raw | Legumes and Legume Products | 1.93 mg | 84% |
| 287 | Rolls, pumpernickel | Baked Products | 1.91 mg | 83% |
| 288 | Spices, coriander seed | Spices and Herbs | 1.90 mg | 83% |
| 289 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 1.90 mg | 83% |
| 290 | Peppers, sweet, red, freeze-dried | Vegetables and Vegetable Products | 1.90 mg | 82% |
| 291 | Bread, whole-wheat, prepared from recipe | Baked Products | 1.88 mg | 82% |
| 292 | Spices, rosemary, dried | Spices and Herbs | 1.87 mg | 81% |
| 293 | Wheat, sprouted | Cereal Grains and Pasta | 1.86 mg | 81% |
| 294 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 1.85 mg | 80% |
| 295 | Tomatoes, sun-dried | Vegetables and Vegetable Products | 1.85 mg | 80% |
| 296 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 1.84 mg | 80% |
| 297 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 1.84 mg | 80% |
| 298 | Nuts, almonds, blanched | Nut and Seed Products | 1.83 mg | 80% |
| 299 | Spices, dill seed | Spices and Herbs | 1.83 mg | 80% |
| 300 | Pie Crust, Cookie-type, Chocolate, Ready Crust | Baked Products | 1.83 mg | 80% |
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