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 5101–5150 of 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5101 | Lamb, Australian, imported, fresh, shoulder ,blade, separable lean only, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 0.01 mg | 1% |
| 5102 | Lamb, Australian, imported, fresh, shoulder, whole (arm and blade), separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 0.01 mg | 1% |
| 5103 | Lamb, Australian, imported, fresh, loin, separable lean and fat, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 0.01 mg | 1% |
| 5104 | Lamb, Australian, imported, fresh, loin, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 0.01 mg | 1% |
| 5105 | Lamb, Australian, imported, fresh, leg, shank half, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 0.01 mg | 1% |
| 5106 | Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 0.01 mg | 1% |
| 5107 | Game meat, bison, ribeye, separable lean only, trimmed to 0" fat, raw | Lamb, Veal, and Game Products | 0.01 mg | 1% |
| 5108 | Chicken, broilers or fryers, thigh, meat and skin, raw | Poultry Products | 0.01 mg | 1% |
| 5109 | Fish, tuna, yellowfin, fresh, cooked, dry heat | Finfish and Shellfish Products | 0.01 mg | 1% |
| 5110 | Fish, salmon, pink, cooked, dry heat | Finfish and Shellfish Products | 0.01 mg | 1% |
| 5111 | Beverages, carbonated, root beer | Beverages | 0.01 mg | 1% |
| 5112 | Beef, short loin, top loin steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 0.01 mg | 1% |
| 5113 | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 0.01 mg | 1% |
| 5114 | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 0.01 mg | 1% |
| 5115 | Beef, ground, 90% lean meat / 10% fat, crumbles, cooked, pan-browned | Beef Products | 0.01 mg | 1% |
| 5116 | Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 0.01 mg | 1% |
| 5117 | Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 0.01 mg | 1% |
| 5118 | Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 0.01 mg | 1% |
| 5119 | Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 0.01 mg | 1% |
| 5120 | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 0.01 mg | 1% |
| 5121 | Milk, chocolate beverage, hot cocoa, homemade | Dairy and Egg Products | 0.01 mg | 1% |
| 5122 | Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 0.01 mg | 1% |
| 5123 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5124 | Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 0.01 mg | 1% |
| 5125 | Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 0.01 mg | 1% |
| 5126 | Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 0.01 mg | 1% |
| 5127 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 0.01 mg | 1% |
| 5128 | Turkey, diced, light and dark meat, seasoned | Poultry Products | 0.01 mg | 1% |
| 5129 | Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light | Fats and Oils | 0.01 mg | 1% |
| 5130 | Cheese, tilsit | Dairy and Egg Products | 0.01 mg | 1% |
| 5131 | Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 0.01 mg | 1% |
| 5132 | Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 0.01 mg | 1% |
| 5133 | Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5134 | Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5135 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 0.01 mg | 1% |
| 5136 | Puddings, vanilla, dry mix, regular, with added oil | Sweets | 0.01 mg | 1% |
| 5137 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 0.01 mg | 1% |
| 5138 | Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 0.01 mg | 1% |
| 5139 | Puddings, banana, dry mix, regular, with added oil | Sweets | 0.01 mg | 1% |
| 5140 | Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 0.01 mg | 1% |
| 5141 | Puddings, banana, dry mix, regular | Sweets | 0.01 mg | 1% |
| 5142 | Frostings, cream cheese-flavor, ready-to-eat | Sweets | 0.01 mg | 1% |
| 5143 | Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5144 | Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5145 | Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 0.01 mg | 1% |
| 5146 | Beef, round, tip round, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5147 | Beef, round, tip round, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 0.01 mg | 1% |
| 5148 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 0.01 mg | 1% |
| 5149 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 0.01 mg | 1% |
| 5150 | Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 0.01 mg | 1% |
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