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 451–500 of 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 1.48 mg | 64% |
| 452 | Bread, protein (includes gluten) | Baked Products | 1.47 mg | 64% |
| 453 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 1.46 mg | 64% |
| 454 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 1.46 mg | 63% |
| 455 | Seeds, sesame butter, tahini, unroasted kernels | Nuts and Seeds | 1.46 mg | 63% |
| 456 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 1.46 mg | 63% |
| 457 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 1.45 mg | 63% |
| 458 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 1.44 mg | 63% |
| 459 | Candies, chocolate, dark, not further specified | Sweets | 1.44 mg | 63% |
| 460 | Granola bar, chewy, chocolate chip | Baked Products | 1.44 mg | 63% |
| 461 | Bagel, whole-wheat (multigrain) | Baked Products | 1.43 mg | 62% |
| 462 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 1.43 mg | 62% |
| 463 | Seeds, sesame meal, partially defatted | Nuts and Seeds | 1.43 mg | 62% |
| 464 | Beans, great northern, raw | Legumes and Legume Products | 1.42 mg | 62% |
| 465 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 1.42 mg | 62% |
| 466 | Beans, navy, raw | Legumes and Legume Products | 1.42 mg | 62% |
| 467 | Shallot, freeze-dried | Vegetables and Vegetable Products | 1.42 mg | 62% |
| 468 | Tea, instant, sweetened, lemon flavour, powder | Beverages | 1.41 mg | 61% |
| 469 | Candies, chocolate, dark, 45-59% cacao solids | Sweets | 1.41 mg | 61% |
| 470 | Seeds, sesame flour, partially defatted | Nuts and Seeds | 1.40 mg | 61% |
| 471 | Sweets, confectioner's coating or chips, peanut butter | Sweets | 1.40 mg | 61% |
| 472 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 1.40 mg | 61% |
| 473 | Indian, bread, naan, whole-wheat | Baked Products | 1.40 mg | 61% |
| 474 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 1.40 mg | 61% |
| 475 | Seeds, sesame flour, low fat | Nuts and Seeds | 1.40 mg | 61% |
| 476 | Hearts of palm, canned | Vegetables and Vegetable Products | 1.39 mg | 61% |
| 477 | Lentils, raw | Legumes and Legume Products | 1.39 mg | 61% |
| 478 | Cracker, wheat, low fat | Baked Products | 1.39 mg | 60% |
| 479 | Persimmon, japanese, dried | Fruits and fruit juices | 1.39 mg | 60% |
| 480 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 1.39 mg | 60% |
| 481 | Bread, multigrain, toasted | Baked Products | 1.39 mg | 60% |
| 482 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 1.39 mg | 60% |
| 483 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 1.38 mg | 60% |
| 484 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 1.38 mg | 60% |
| 485 | Beans, pink, raw | Legumes and Legume Products | 1.38 mg | 60% |
| 486 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 1.37 mg | 59% |
| 487 | Nuts, acorns, dried | Nuts and Seeds | 1.36 mg | 59% |
| 488 | Chives, freeze-dried | Vegetables and Vegetable Products | 1.35 mg | 59% |
| 489 | Snacks, sweet potato chips, unsalted | Snacks | 1.35 mg | 59% |
| 490 | Nuts, beechnuts, dried | Nuts and Seeds | 1.34 mg | 58% |
| 491 | Parsley, freeze-dried | Vegetables and Vegetable Products | 1.34 mg | 58% |
| 492 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 1.34 mg | 58% |
| 493 | Nuts, acorns, raw | Nuts and Seeds | 1.34 mg | 58% |
| 494 | Potato, boiled with skin, skin only, with salt | Vegetables and Vegetable Products | 1.33 mg | 58% |
| 495 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 1.33 mg | 58% |
| 496 | Sweets, butter, maple | Sweets | 1.32 mg | 58% |
| 497 | Grains, barley, pearled, dry | Cereals, Grains and Pasta | 1.32 mg | 57% |
| 498 | Candies, chocolate, dark, 60-69% cacao solids | Sweets | 1.32 mg | 57% |
| 499 | Granola bar, chewy, low fat | Baked Products | 1.32 mg | 57% |
| 500 | Bread, 60% whole wheat, commercial | Baked Products | 1.31 mg | 57% |
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