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 5151–5200 of 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5151 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted | Beef Products | 0.01 mg | 1% |
| 5152 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 0.01 mg | 1% |
| 5153 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 0.01 mg | 1% |
| 5154 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 0.01 mg | 1% |
| 5155 | Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 0.01 mg | 1% |
| 5156 | Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 0.01 mg | 1% |
| 5157 | Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5158 | Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 0.01 mg | 1% |
| 5159 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5160 | Beef, carcass, separable lean and fat, select, raw | Beef Products | 0.01 mg | 1% |
| 5161 | Beef, carcass, separable lean and fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5162 | Pork, ground, 96% lean / 4% fat, cooked, crumbles | Pork Products | 0.01 mg | 1% |
| 5163 | Pork, ground, 84% lean / 16% fat, cooked, crumbles | Pork Products | 0.01 mg | 1% |
| 5164 | Pork, ground, 72% lean / 28% fat, cooked, crumbles | Pork Products | 0.01 mg | 1% |
| 5165 | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, with added solution, cooked, broiled | Pork Products | 0.01 mg | 1% |
| 5166 | Papaya nectar, canned | Fruits and Fruit Juices | 0.01 mg | 1% |
| 5167 | Beef, bottom sirloin, tri-tip roast, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5168 | Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 0.01 mg | 1% |
| 5169 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5170 | Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 0.01 mg | 1% |
| 5171 | Beef, round, tip round, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 0.01 mg | 1% |
| 5172 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 0.01 mg | 1% |
| 5173 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5174 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 0.01 mg | 1% |
| 5175 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5176 | Beef, round, full cut, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5177 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 0.01 mg | 1% |
| 5178 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled | Beef Products | 0.01 mg | 1% |
| 5179 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 0.01 mg | 1% |
| 5180 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled | Beef Products | 0.01 mg | 1% |
| 5181 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted | Beef Products | 0.01 mg | 1% |
| 5182 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 0.01 mg | 1% |
| 5183 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 0.01 mg | 1% |
| 5184 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 0.01 mg | 1% |
| 5185 | Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5186 | Beef, brisket, whole, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 0.01 mg | 1% |
| 5187 | Beef, rib, shortribs, separable lean and fat, choice, cooked, braised | Beef Products | 0.01 mg | 1% |
| 5188 | Pork, ground, 96% lean / 4% fat, cooked, pan-broiled | Pork Products | 0.01 mg | 1% |
| 5189 | Pork, ground, 84% lean / 16% fat, cooked, pan-broiled | Pork Products | 0.01 mg | 1% |
| 5190 | Pork, ground, 72% lean / 28% fat, cooked, pan-broiled | Pork Products | 0.01 mg | 1% |
| 5191 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, cooked, braised | Pork Products | 0.01 mg | 1% |
| 5192 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, raw | Pork Products | 0.01 mg | 1% |
| 5193 | Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted | Pork Products | 0.01 mg | 1% |
| 5194 | Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, broiled | Pork Products | 0.01 mg | 1% |
| 5195 | Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, braised | Pork Products | 0.01 mg | 1% |
| 5196 | Pork, fresh, loin, whole, separable lean only, cooked, braised | Pork Products | 0.01 mg | 1% |
| 5197 | Pork, fresh, loin, tenderloin, separable lean and fat, cooked, roasted | Pork Products | 0.01 mg | 1% |
| 5198 | Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried | Pork Products | 0.01 mg | 1% |
| 5199 | Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean only, raw | Pork Products | 0.01 mg | 1% |
| 5200 | Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, braised | Pork Products | 0.01 mg | 1% |
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