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 1–50 of 323 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Nuts, macadamia nuts, raw | Nut and Seed Products | 11.30 mg | 491% |
| 2 | Nuts, pine nuts, raw | Nut and Seed Products | 10.25 mg | 446% |
| 3 | Chia seeds, dry, raw | Cereal Grains and Pasta | 7.56 mg | 329% |
| 4 | Nuts, hazelnuts or filberts, raw | Nut and Seed Products | 6.06 mg | 263% |
| 5 | Flour, coconut | Nut and Seed Products | 5.29 mg | 230% |
| 6 | Einkorn, grain, dry, raw | Cereal Grains and Pasta | 4.20 mg | 183% |
| 7 | Seeds, pumpkin seeds (pepitas), raw | Nut and Seed Products | 4.12 mg | 179% |
| 8 | Rice, black, unenriched, raw | Cereal Grains and Pasta | 3.91 mg | 170% |
| 9 | Flour, soy, defatted | Legumes and Legume Products | 3.81 mg | 166% |
| 10 | Sorghum bran, white, unenriched, dry, raw | Cereal Grains and Pasta | 3.81 mg | 165% |
| 11 | Chickpeas, (garbanzo beans, bengal gram), dry | Legumes and Legume Products | 3.58 mg | 156% |
| 12 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 3.56 mg | 155% |
| 13 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 3.41 mg | 148% |
| 14 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 3.26 mg | 142% |
| 15 | Flour, oat, whole grain | Cereal Grains and Pasta | 3.26 mg | 142% |
| 16 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 3.23 mg | 141% |
| 17 | Flour, soy, full-fat | Legumes and Legume Products | 3.16 mg | 137% |
| 18 | Nuts, walnuts, English, halves, raw | Nut and Seed Products | 3.00 mg | 130% |
| 19 | Flour, spelt, whole grain | Cereal Grains and Pasta | 2.94 mg | 128% |
| 20 | Flour, chestnut | Nut and Seed Products | 2.90 mg | 126% |
| 21 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 2.89 mg | 126% |
| 22 | Flour, rice, brown | Cereal Grains and Pasta | 2.84 mg | 123% |
| 23 | Rice, brown, long grain, unenriched, raw | Cereal Grains and Pasta | 2.70 mg | 117% |
| 24 | Bulgur, dry, raw | Cereal Grains and Pasta | 2.64 mg | 115% |
| 25 | Seeds, sunflower seed, kernel, raw | Nut and Seed Products | 2.63 mg | 114% |
| 26 | Rice, red, unenriched, dry, raw | Cereal Grains and Pasta | 2.63 mg | 114% |
| 27 | Farro, pearled, dry, raw | Cereal Grains and Pasta | 2.60 mg | 113% |
| 28 | Flaxseed, ground | Nut and Seed Products | 2.40 mg | 105% |
| 29 | Flour, amaranth | Cereal Grains and Pasta | 2.31 mg | 100% |
| 30 | Nuts, pecans, halves, raw | Nut and Seed Products | 2.28 mg | 99% |
| 31 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 2.22 mg | 97% |
| 32 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 2.22 mg | 97% |
| 33 | Bread, whole-wheat, commercially prepared | Baked Products | 2.18 mg | 95% |
| 34 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 2.16 mg | 94% |
| 35 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 2.16 mg | 94% |
| 36 | Nuts, almonds, whole, raw | Nut and Seed Products | 2.15 mg | 93% |
| 37 | Almond butter, creamy | Nut and Seed Products | 2.13 mg | 93% |
| 38 | Flour, rye | Cereal Grains and Pasta | 2.13 mg | 93% |
| 39 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 2.08 mg | 90% |
| 40 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 2.08 mg | 90% |
| 41 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 2.07 mg | 90% |
| 42 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 2.07 mg | 90% |
| 43 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 2.05 mg | 89% |
| 44 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 2.05 mg | 89% |
| 45 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 2.02 mg | 88% |
| 46 | Flour, quinoa | Cereal Grains and Pasta | 2.02 mg | 88% |
| 47 | Nuts, cashew nuts, raw | Nut and Seed Products | 1.95 mg | 85% |
| 48 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 1.93 mg | 84% |
| 49 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 1.93 mg | 84% |
| 50 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 1.93 mg | 84% |
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