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 5001–5050 of 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5001 | APPLEBEE'S, 9 oz house sirloin steak | Restaurant Foods | 0.01 mg | 1% |
| 5002 | Frostings, glaze, prepared-from-recipe | Sweets | 0.01 mg | 1% |
| 5003 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted | Beef Products | 0.01 mg | 1% |
| 5004 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 0.01 mg | 1% |
| 5005 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 0.01 mg | 1% |
| 5006 | Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 0.01 mg | 1% |
| 5007 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled | Beef Products | 0.01 mg | 1% |
| 5008 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 0.01 mg | 1% |
| 5009 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 0.01 mg | 1% |
| 5010 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled | Beef Products | 0.01 mg | 1% |
| 5011 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 0.01 mg | 1% |
| 5012 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 0.01 mg | 1% |
| 5013 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 0.01 mg | 1% |
| 5014 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 0.01 mg | 1% |
| 5015 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 0.01 mg | 1% |
| 5016 | Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5017 | Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5018 | Beef, rib, eye, small end (ribs 10-12), separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5019 | Pork, Shoulder breast, boneless, separable lean and fat, raw | Pork Products | 0.01 mg | 1% |
| 5020 | Orange juice, raw (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.01 mg | 1% |
| 5021 | Alcoholic beverage, tequila sunrise, canned | Beverages | 0.01 mg | 1% |
| 5022 | Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 0.01 mg | 1% |
| 5023 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted | Beef Products | 0.01 mg | 1% |
| 5024 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 0.01 mg | 1% |
| 5025 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 0.01 mg | 1% |
| 5026 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 0.01 mg | 1% |
| 5027 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 0.01 mg | 1% |
| 5028 | Beef, rib, shortribs, separable lean only, choice, raw | Beef Products | 0.01 mg | 1% |
| 5029 | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5030 | Beef, brisket, whole, separable lean only, all grades, raw | Beef Products | 0.01 mg | 1% |
| 5031 | Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, cooked, broiled | Pork Products | 0.01 mg | 1% |
| 5032 | Pork, fresh, loin, tenderloin, separable lean and fat, raw | Pork Products | 0.01 mg | 1% |
| 5033 | Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, braised | Pork Products | 0.01 mg | 1% |
| 5034 | Peach nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 0.01 mg | 1% |
| 5035 | Beverages, cranberry-apple juice drink, low calorie, with vitamin C added | Beverages | 0.01 mg | 1% |
| 5036 | Fish, salmon, sockeye (red), raw (Alaska Native) | American Indian/Alaska Native Foods | 0.01 mg | 1% |
| 5037 | Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, braised | Pork Products | 0.01 mg | 1% |
| 5038 | Pork, fresh, spareribs, separable lean and fat, cooked, braised | Pork Products | 0.01 mg | 1% |
| 5039 | Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised | Pork Products | 0.01 mg | 1% |
| 5040 | Pork, fresh, composite of trimmed leg, loin, shoulder, and spareribs, (includes cuts to be cured), separable lean and fat, raw | Pork Products | 0.01 mg | 1% |
| 5041 | Game meat, elk, cooked, roasted | Lamb, Veal, and Game Products | 0.01 mg | 1% |
| 5042 | Fish, sheepshead, raw | Finfish and Shellfish Products | 0.01 mg | 1% |
| 5043 | Fish, rockfish, Pacific, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.01 mg | 1% |
| 5044 | Fish, ocean perch, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 0.01 mg | 1% |
| 5045 | Beverages, orange breakfast drink, ready-to-drink, with added nutrients | Beverages | 0.01 mg | 1% |
| 5046 | Malt beverage, includes non-alcoholic beer | Beverages | 0.01 mg | 1% |
| 5047 | Beverages, carbonated, orange | Beverages | 0.01 mg | 1% |
| 5048 | Beverages, carbonated, ginger ale | Beverages | 0.01 mg | 1% |
| 5049 | Beef, flank, steak, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 0.01 mg | 1% |
| 5050 | Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 0.01 mg | 1% |
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