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 351–400 of 3,198 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Snacks, pretzels, hard, plain, unsalted | Snacks | 1.79 mg | 78% |
| 352 | Peanuts, all types, dry-roasted, salted | Legumes and Legume Products | 1.79 mg | 78% |
| 353 | Peanuts, all types, dry roasted | Legumes and Legume Products | 1.79 mg | 78% |
| 354 | Bread, sprouted wheat with added calcium and vitamin D, commercial | Baked Products | 1.78 mg | 77% |
| 355 | Cracker, wheat, low sodium | Baked Products | 1.78 mg | 77% |
| 356 | Granola bar, chewy, fruit and/or nut | Baked Products | 1.77 mg | 77% |
| 357 | Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills | Breakfast cereals | 1.77 mg | 77% |
| 358 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 1.76 mg | 77% |
| 359 | Indian, bread, chapati or roti, whole-wheat | Baked Products | 1.75 mg | 76% |
| 360 | Nuts, acorn flour, full-fat | Nuts and Seeds | 1.74 mg | 76% |
| 361 | Bread, pita, whole-wheat | Baked Products | 1.74 mg | 76% |
| 362 | Mountain sorrel, native, leaves, raw | Vegetables and Vegetable Products | 1.74 mg | 76% |
| 363 | Beans, adzuki, raw | Legumes and Legume Products | 1.73 mg | 75% |
| 364 | Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's | Baked Products | 1.73 mg | 75% |
| 365 | Peanuts, Valencia, oil-roasted, salted | Legumes and Legume Products | 1.72 mg | 75% |
| 366 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 1.72 mg | 75% |
| 367 | Spices, thyme, fresh | Spices and Herbs | 1.72 mg | 75% |
| 368 | Lentils, pink, raw | Legumes and Legume Products | 1.72 mg | 75% |
| 369 | Coffee, instant, regular, powder | Beverages | 1.71 mg | 74% |
| 370 | Coffee, instant, powder, half the caffeine | Beverages | 1.71 mg | 74% |
| 371 | Nuts, Chinese chestnuts, roasted | Nuts and Seeds | 1.71 mg | 74% |
| 372 | Spices, chili powder | Spices and Herbs | 1.70 mg | 74% |
| 373 | Peanuts, Virginia, raw | Legumes and Legume Products | 1.70 mg | 74% |
| 374 | Beans, lima, dry, baby, raw | Legumes and Legume Products | 1.69 mg | 73% |
| 375 | Candies, praline, homemade | Sweets | 1.68 mg | 73% |
| 376 | Bread, whole wheat, commercial | Baked Products | 1.68 mg | 73% |
| 377 | Garlic, raw | Vegetables and Vegetable Products | 1.67 mg | 73% |
| 378 | Beans, lima, dry, large, raw | Legumes and Legume Products | 1.67 mg | 73% |
| 379 | Bread, oat (includes oatmeal and oat bran), commercial | Baked Products | 1.67 mg | 73% |
| 380 | Nuts, cashew nuts, oil roasted, salted | Nuts and Seeds | 1.67 mg | 73% |
| 381 | Nuts, cashew nuts, oil roasted | Nuts and Seeds | 1.67 mg | 73% |
| 382 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 1.67 mg | 72% |
| 383 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 1.67 mg | 72% |
| 384 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 1.66 mg | 72% |
| 385 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 1.66 mg | 72% |
| 386 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 1.66 mg | 72% |
| 387 | Nuts, cashew nuts, raw | Nuts and Seeds | 1.66 mg | 72% |
| 388 | Sweets, baking chocolate, unsweetened, liquid | Sweets | 1.65 mg | 72% |
| 389 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 1.63 mg | 71% |
| 390 | Grains, millet, dry | Cereals, Grains and Pasta | 1.63 mg | 71% |
| 391 | Babyfood, cereal, mixed grain, with milk powder and fruit, dry | Babyfoods | 1.63 mg | 71% |
| 392 | Broadbeans (fava beans), dry, raw | Legumes and Legume Products | 1.63 mg | 71% |
| 393 | Cereal, ready to eat, Golden Grahams, General Mills | Breakfast cereals | 1.62 mg | 70% |
| 394 | Grains, buckwheat groats, roasted, dry | Cereals, Grains and Pasta | 1.62 mg | 70% |
| 395 | Seeds, watermelon seed kernels, dried | Nuts and Seeds | 1.61 mg | 70% |
| 396 | Candies, sesame crunch (crisp) | Sweets | 1.61 mg | 70% |
| 397 | Grains, sorghum | Cereals, Grains and Pasta | 1.60 mg | 70% |
| 398 | Snacks, RICE KRISPIES SQUARES | Snacks | 1.60 mg | 70% |
| 399 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 1.60 mg | 70% |
| 400 | Snacks, crisped rice bar, almond | Snacks | 1.60 mg | 70% |
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