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 4101–4150 of 7,088 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4101 | Peppers, serrano, raw | Vegetables and Vegetable Products | 0.19 mg | 8% | USDA_SR |
| 4102 | Restaurant, Italian, cheese ravioli with marinara sauce | Restaurant Foods | 0.19 mg | 8% | USDA_SR |
| 4103 | Ravioli, cheese-filled with marinara sauce | Mixed Dishes | 0.19 mg | 8% | CNF |
| 4104 | Fast foods, sandwiches and burgers, donair or gyro sandwich | Fast Foods | 0.19 mg | 8% | CNF |
| 4105 | Sugar pie, 1 crust, homemade | Baked Products | 0.19 mg | 8% | CNF |
| 4106 | Squash, winter, all varieties, baked, with salt | Vegetables and Vegetable Products | 0.19 mg | 8% | CNF |
| 4107 | Pepper, serrano, raw | Vegetables and Vegetable Products | 0.19 mg | 8% | CNF |
| 4108 | Fast foods, mexican, nachos with cheese | Fast Foods | 0.19 mg | 8% | CNF |
| 4109 | Squash, winter, all varieties, baked | Vegetables and Vegetable Products | 0.19 mg | 8% | CNF |
| 4110 | Muffins, corn, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.19 mg | 8% | USDA_SR |
| 4111 | Currants, red and white, raw | Fruits and Fruit Juices | 0.19 mg | 8% | USDA_SR |
| 4112 | Fast foods, cheeseburger; single, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 0.19 mg | 8% | USDA_SR |
| 4113 | WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single | Fast Foods | 0.19 mg | 8% | USDA_SR |
| 4114 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 0.19 mg | 8% | USDA_SR |
| 4115 | Yautia (tannier), raw | Vegetables and Vegetable Products | 0.19 mg | 8% | USDA_SR |
| 4116 | Lasagna, vegetarian, homemade | Mixed Dishes | 0.19 mg | 8% | CNF |
| 4117 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments, vegetables and mayonnaise | Fast Foods | 0.19 mg | 8% | CNF |
| 4118 | Yautia (tannier), raw | Vegetables and Vegetable Products | 0.19 mg | 8% | CNF |
| 4119 | Muffin, corn, homemade, with 2% milk | Baked Products | 0.19 mg | 8% | CNF |
| 4120 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 0.19 mg | 8% | CNF |
| 4121 | Currant, red and white, raw | Fruits and fruit juices | 0.19 mg | 8% | CNF |
| 4122 | Pie, apple, prepared from recipe | Baked Products | 0.18 mg | 8% | USDA_SR |
| 4123 | Egg, yolk, dried | Dairy and Egg Products | 0.18 mg | 8% | USDA_SR |
| 4124 | Syrups, table blends, pancake, with 2% maple, with added potassium | Sweets | 0.18 mg | 8% | USDA_SR |
| 4125 | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.18 mg | 8% | USDA_SR |
| 4126 | Potatoes, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.18 mg | 8% | USDA_SR |
| 4127 | Potatoes, hash brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 0.18 mg | 8% | USDA_SR |
| 4128 | Syrups, table blends, pancake, with 2% maple | Sweets | 0.18 mg | 8% | USDA_SR |
| 4129 | Soup, split pea, ready-to-serve | Soups, Sauces and Gravies | 0.18 mg | 8% | CNF |
| 4130 | Sweets, syrups, table blends, pancake, with 2% maple | Sweets | 0.18 mg | 8% | CNF |
| 4131 | Pie, apple, homemade, 2 crust | Baked Products | 0.18 mg | 8% | CNF |
| 4132 | Potato, whole, frozen, boiled, drained | Vegetables and Vegetable Products | 0.18 mg | 8% | CNF |
| 4133 | Potato, hashed brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 0.18 mg | 8% | CNF |
| 4134 | Egg, chicken, yolk, dried | Dairy and Egg Products | 0.18 mg | 8% | CNF |
| 4135 | Ravioli, cheese with tomato sauce, frozen, not prepared, includes regular and light entrees | Meals, Entrees, and Side Dishes | 0.18 mg | 8% | USDA_SR |
| 4136 | Beverages, tea, green, brewed, regular | Beverages | 0.18 mg | 8% | USDA_SR |
| 4137 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 0.18 mg | 8% | USDA_SR |
| 4138 | Snacks, fruit leather, rolls | Sweets | 0.18 mg | 8% | USDA_SR |
| 4139 | Snacks, fruit leather, pieces | Sweets | 0.18 mg | 8% | USDA_SR |
| 4140 | Ravioli, cheese and tomato sauce, frozen, not prepared | Mixed Dishes | 0.18 mg | 8% | CNF |
| 4141 | Snacks, fruit leather, roll | Snacks | 0.18 mg | 8% | CNF |
| 4142 | Snacks, fruit leather, pieces | Snacks | 0.18 mg | 8% | CNF |
| 4143 | Snacks, fruit leather, bar | Snacks | 0.18 mg | 8% | CNF |
| 4144 | Potato, hashed brown, frozen, plain, prepared | Vegetables and Vegetable Products | 0.18 mg | 8% | CNF |
| 4145 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 0.18 mg | 8% | USDA_SR |
| 4146 | CARRABBA'S ITALIAN GRILL, cheese ravioli with marinara sauce | Restaurant Foods | 0.18 mg | 8% | USDA_SR |
| 4147 | Pasta, homemade, made with egg, cooked | Cereal Grains and Pasta | 0.18 mg | 8% | USDA_SR |
| 4148 | Cake, pound, homemade | Baked Products | 0.18 mg | 8% | CNF |
| 4149 | Tomato, crushed, canned | Vegetables and Vegetable Products | 0.18 mg | 8% | CNF |
| 4150 | Pasta, made with egg, homemade, cooked | Cereals, Grains and Pasta | 0.18 mg | 8% | CNF |
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