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 301–350 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Seeds, sunflower seed flour, partially defatted | Nuts and Seeds | 1.98 mg | 86% |
| 302 | Grains, rye flour, light | Cereals, Grains and Pasta | 1.97 mg | 86% |
| 303 | Cereal, ready to eat, Cinnamon Toast Crunch, General Mills | Breakfast cereals | 1.97 mg | 86% |
| 304 | Cereal, ready to eat, Shredded Wheat: spoon size, Post | Breakfast cereals | 1.95 mg | 85% |
| 305 | Tomato powder | Vegetables and Vegetable Products | 1.95 mg | 85% |
| 306 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 1.95 mg | 85% |
| 307 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 1.95 mg | 85% |
| 308 | English muffin, whole wheat, toasted | Baked Products | 1.95 mg | 85% |
| 309 | Grains, barley, dry | Cereals, Grains and Pasta | 1.94 mg | 84% |
| 310 | Candies, chocolate, dark, 70-85% cacao solids | Sweets | 1.94 mg | 84% |
| 311 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 1.94 mg | 84% |
| 312 | Bread, spelt, commercial | Baked Products | 1.94 mg | 84% |
| 313 | Nuts, mixed nuts, dry roasted with peanuts, salted | Nuts and Seeds | 1.94 mg | 84% |
| 314 | Nuts, mixed nuts, dry roasted with peanuts | Nuts and Seeds | 1.94 mg | 84% |
| 315 | Peanuts, all types, raw | Legumes and Legume Products | 1.93 mg | 84% |
| 316 | Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills | Breakfast cereals | 1.93 mg | 84% |
| 317 | Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's | Breakfast cereals | 1.93 mg | 84% |
| 318 | Beans, white, flour | Legumes and Legume Products | 1.92 mg | 83% |
| 319 | Roll, pumpernickel | Baked Products | 1.91 mg | 83% |
| 320 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 1.90 mg | 83% |
| 321 | Spices, coriander seed (cilantro) | Spices and Herbs | 1.90 mg | 83% |
| 322 | Muffin, wheat bran, with raisins, homemade | Baked Products | 1.90 mg | 83% |
| 323 | Pepper, sweet, green, freeze-dried | Vegetables and Vegetable Products | 1.90 mg | 82% |
| 324 | Pepper, sweet, red, freeze-dried | Vegetables and Vegetable Products | 1.89 mg | 82% |
| 325 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 1.88 mg | 82% |
| 326 | Spices, rosemary, dried | Spices and Herbs | 1.87 mg | 81% |
| 327 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 1.86 mg | 81% |
| 328 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 1.86 mg | 81% |
| 329 | Bread, whole wheat, commercial, toasted | Baked Products | 1.86 mg | 81% |
| 330 | Cereal, ready to eat, Harvest Crunch: Honey Nut, Light and Crisp, Quaker | Breakfast cereals | 1.85 mg | 80% |
| 331 | Tomato, sun-dried | Vegetables and Vegetable Products | 1.85 mg | 80% |
| 332 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 1.84 mg | 80% |
| 333 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 1.84 mg | 80% |
| 334 | Bread, oat (includes oatmeal and oat bran), commercial, toasted | Baked Products | 1.84 mg | 80% |
| 335 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 1.83 mg | 80% |
| 336 | Spices, dill seed | Spices and Herbs | 1.83 mg | 80% |
| 337 | Muffin, wheat bran, dry mix, prepared | Baked Products | 1.83 mg | 80% |
| 338 | Pie crust, cookie-type, chocolate, ready-to-serve | Baked Products | 1.83 mg | 80% |
| 339 | Moth beans, raw | Legumes and Legume Products | 1.82 mg | 79% |
| 340 | Snacks, corn cakes | Snacks | 1.81 mg | 79% |
| 341 | Snacks, corn cakes, very low sodium | Snacks | 1.81 mg | 79% |
| 342 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 1.81 mg | 79% |
| 343 | Soup, cream, asparagus, dehydrated | Soups, Sauces and Gravies | 1.80 mg | 78% |
| 344 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 1.80 mg | 78% |
| 345 | Peanut butter, chunk type, fat, sugar and salt added | Legumes and Legume Products | 1.80 mg | 78% |
| 346 | Cereal, ready to eat, Toasted Oat O's, President's Choice | Breakfast cereals | 1.80 mg | 78% |
| 347 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 1.80 mg | 78% |
| 348 | Beans, white, raw | Legumes and Legume Products | 1.80 mg | 78% |
| 349 | Peas, pigeon (red gram), raw | Legumes and Legume Products | 1.79 mg | 78% |
| 350 | English muffin, whole wheat | Baked Products | 1.79 mg | 78% |
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