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 301–323 of 323 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Cheese, swiss | Dairy and Egg Products | 0.03 mg | 1% |
| 302 | Peaches, yellow, raw | Fruits and Fruit Juices | 0.03 mg | 1% |
| 303 | Cheese, cheddar | Dairy and Egg Products | 0.03 mg | 1% |
| 304 | Cheese, oaxaca, solid | Dairy and Egg Products | 0.02 mg | 1% |
| 305 | Cheese, feta, whole milk, crumbled | Dairy and Egg Products | 0.02 mg | 1% |
| 306 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.02 mg | 1% |
| 307 | Cheese, dry white, queso seco | Dairy and Egg Products | 0.02 mg | 1% |
| 308 | Cheese, dry white, queso seco | Dairy and Egg Products | 0.02 mg | 1% |
| 309 | Cheese, American, restaurant | Dairy and Egg Products | 0.02 mg | 1% |
| 310 | Cheese, cotija, solid | Dairy and Egg Products | 0.02 mg | 1% |
| 311 | Grapefruit juice, red, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 0.02 mg | 1% |
| 312 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 0.01 mg | 1% |
| 313 | Cheese, monterey jack, solid | Dairy and Egg Products | 0.01 mg | 0% |
| 314 | Yogurt, Greek, plain, nonfat | Dairy and Egg Products | 0.01 mg | 0% |
| 315 | Yogurt, Greek, plain, whole milk | Dairy and Egg Products | 0.01 mg | 0% |
| 316 | Butter, stick, salted | Dairy and Egg Products | 0.01 mg | 0% |
| 317 | Sugars, granulated | Sweets | 0.00 mg | 0% |
| 318 | Sugars, granulated | Sweets | 0.00 mg | 0% |
| 319 | Yogurt, plain, whole milk | Dairy and Egg Products | 0.00 mg | 0% |
| 320 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.00 mg | 0% |
| 321 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.00 mg | 0% |
| 322 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.00 mg | 0% |
| 323 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.00 mg | 0% |
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