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 3101–3150 of 3,566 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3101 | Squash, Indian, raw (Navajo) | American Indian/Alaska Native Foods | 0.03 mg | 1% |
| 3102 | Beverages, OCEAN SPRAY, White Cranberry Strawberry Flavored Juice Drink | Beverages | 0.03 mg | 1% |
| 3103 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted | Baby Foods | 0.03 mg | 1% |
| 3104 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted | Baby Foods | 0.03 mg | 1% |
| 3105 | Egg, whole, cooked, hard-boiled | Dairy and Egg Products | 0.03 mg | 1% |
| 3106 | Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted | Baby Foods | 0.03 mg | 1% |
| 3107 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, powder, with ARA and DHA | Baby Foods | 0.03 mg | 1% |
| 3108 | Milk, human, mature, fluid | Dairy and Egg Products | 0.03 mg | 1% |
| 3109 | Cheese, swiss | Dairy and Egg Products | 0.03 mg | 1% |
| 3110 | Cheese spread, American or Cheddar cheese base, reduced fat | Dairy and Egg Products | 0.03 mg | 1% |
| 3111 | T.G.I. FRIDAY'S, classic sirloin steak (10 oz) | Restaurant Foods | 0.03 mg | 1% |
| 3112 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA | Baby Foods | 0.03 mg | 1% |
| 3113 | Soup, cream of mushroom, canned, prepared with equal volume low fat (2%) milk | Soups, Sauces, and Gravies | 0.03 mg | 1% |
| 3114 | Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.03 mg | 1% |
| 3115 | Cheese food, pasteurized process, American, without added vitamin D | Dairy and Egg Products | 0.03 mg | 1% |
| 3116 | Cheese food, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 0.03 mg | 1% |
| 3117 | Puddings, lemon, dry mix, regular, with added oil, potassium, sodium | Sweets | 0.03 mg | 1% |
| 3118 | Oranges, raw, all commercial varieties | Fruits and Fruit Juices | 0.03 mg | 1% |
| 3119 | Puddings, lemon, dry mix, regular | Sweets | 0.03 mg | 1% |
| 3120 | Applesauce, canned, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.03 mg | 1% |
| 3121 | Soup, shark fin, restaurant-prepared | Soups, Sauces, and Gravies | 0.02 mg | 1% |
| 3122 | Egg, whole, cooked, omelet | Dairy and Egg Products | 0.02 mg | 1% |
| 3123 | Salad dressing, french dressing, fat-free | Fats and Oils | 0.02 mg | 1% |
| 3124 | Cheese, cheddar, sharp, sliced | Dairy and Egg Products | 0.02 mg | 1% |
| 3125 | Oranges, raw, Florida | Fruits and Fruit Juices | 0.02 mg | 1% |
| 3126 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA | Baby Foods | 0.02 mg | 1% |
| 3127 | Cheese, parmesan, shredded | Dairy and Egg Products | 0.02 mg | 1% |
| 3128 | Beverages, OCEAN SPRAY, Cranberry-Apple Juice Drink, bottled | Beverages | 0.02 mg | 1% |
| 3129 | Beverages, coffee, brewed, prepared with tap water | Beverages | 0.02 mg | 1% |
| 3130 | Milk, buttermilk, dried | Dairy and Egg Products | 0.02 mg | 1% |
| 3131 | Orange juice, chilled, includes from concentrate, with added calcium | Fruits and Fruit Juices | 0.02 mg | 1% |
| 3132 | Oranges, raw, California, valencias | Fruits and Fruit Juices | 0.02 mg | 1% |
| 3133 | Orange juice, chilled, includes from concentrate, with added calcium and vitamin D | Fruits and Fruit Juices | 0.02 mg | 1% |
| 3134 | Orange juice, chilled, includes from concentrate | Fruits and Fruit Juices | 0.02 mg | 1% |
| 3135 | Clementines, raw | Fruits and Fruit Juices | 0.02 mg | 1% |
| 3136 | Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E | Fruits and Fruit Juices | 0.02 mg | 1% |
| 3137 | Grapefruit, raw, pink and red, all areas | Fruits and Fruit Juices | 0.02 mg | 1% |
| 3138 | Egg, whole, cooked, scrambled | Dairy and Egg Products | 0.02 mg | 1% |
| 3139 | Cheese, cottage, nonfat, uncreamed, dry, large or small curd | Dairy and Egg Products | 0.02 mg | 1% |
| 3140 | Alcoholic beverages, beer, higher alcohol | Beverages | 0.02 mg | 1% |
| 3141 | Beverages, OCEAN SPRAY, Cran Raspberry Juice Drink | Beverages | 0.02 mg | 1% |
| 3142 | Cheese, Mexican blend | Dairy and Egg Products | 0.02 mg | 1% |
| 3143 | Sweeteners, sugar substitute, granulated, brown | Sweets | 0.02 mg | 1% |
| 3144 | Syrups, table blends, pancake, reduced-calorie | Sweets | 0.02 mg | 1% |
| 3145 | Salad Dressing, mayonnaise-like, fat-free | Fats and Oils | 0.02 mg | 1% |
| 3146 | Snacks, candy bits, yogurt covered with vitamin C | Snacks | 0.02 mg | 1% |
| 3147 | Beverages, OCEAN SPRAY, White Cranberry Peach | Beverages | 0.02 mg | 1% |
| 3148 | Cheese, caraway | Dairy and Egg Products | 0.02 mg | 1% |
| 3149 | Beverages, Malted drink mix, natural, powder, prepared with whole milk | Beverages | 0.02 mg | 1% |
| 3150 | Salad dressing, thousand island dressing, fat-free | Fats and Oils | 0.02 mg | 1% |
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