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 5301–5350 of 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5301 | Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised | Beef Products | 0.01 mg | 1% |
| 5302 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 0.01 mg | 1% |
| 5303 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5304 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 0.01 mg | 1% |
| 5305 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 0.01 mg | 1% |
| 5306 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5307 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 0.01 mg | 1% |
| 5308 | Beef, brisket, point half, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 0.01 mg | 1% |
| 5309 | Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-browned | Beef Products | 0.01 mg | 1% |
| 5310 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 0.01 mg | 1% |
| 5311 | Beef, brisket, flat half, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 0.01 mg | 1% |
| 5312 | Pork, shoulder, petite tender, boneless, separable lean and fat, cooked, broiled | Pork Products | 0.01 mg | 1% |
| 5313 | Pork, Shoulder breast, boneless, separable lean and fat, cooked, broiled | Pork Products | 0.01 mg | 1% |
| 5314 | Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, cooked, roasted | Pork Products | 0.01 mg | 1% |
| 5315 | Pork, fresh, loin, tenderloin, separable lean only, with added solution, cooked, roasted | Pork Products | 0.01 mg | 1% |
| 5316 | Frozen yogurts, vanilla, soft-serve | Sweets | 0.01 mg | 1% |
| 5317 | Frostings, vanilla, creamy, dry mix | Sweets | 0.01 mg | 1% |
| 5318 | Beef, short loin, top loin, steak, separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 0.01 mg | 1% |
| 5319 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 0.01 mg | 1% |
| 5320 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 0.01 mg | 1% |
| 5321 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5322 | Beef, ground, 70% lean meat / 30% fat, patty cooked, pan-broiled | Beef Products | 0.01 mg | 1% |
| 5323 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 0.01 mg | 1% |
| 5324 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5325 | Beef, variety meats and by-products, mechanically separated beef, raw | Beef Products | 0.01 mg | 1% |
| 5326 | Beef, rib eye, small end (ribs 10-12), separable lean only, trimmed to 0" fat, select, raw | Beef Products | 0.01 mg | 1% |
| 5327 | Beef, rib, eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 0.01 mg | 1% |
| 5328 | Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, broiled | Pork Products | 0.01 mg | 1% |
| 5329 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, with added solution, cooked, braised | Pork Products | 0.01 mg | 1% |
| 5330 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, with added solution cooked, braised | Pork Products | 0.01 mg | 1% |
| 5331 | Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled | Pork Products | 0.01 mg | 1% |
| 5332 | Pork, fresh, loin, country-style ribs, separable lean only, raw | Pork Products | 0.01 mg | 1% |
| 5333 | Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried | Pork Products | 0.01 mg | 1% |
| 5334 | Pork, cured, bacon, unprepared | Pork Products | 0.01 mg | 1% |
| 5335 | Pork, fresh, shoulder, blade, boston (roasts), separable lean and fat, cooked, roasted | Pork Products | 0.01 mg | 1% |
| 5336 | Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean and fat, raw | Pork Products | 0.01 mg | 1% |
| 5337 | Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, braised | Pork Products | 0.01 mg | 1% |
| 5338 | Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, braised | Pork Products | 0.01 mg | 1% |
| 5339 | Pork, fresh, loin, whole, separable lean only, raw | Pork Products | 0.01 mg | 1% |
| 5340 | Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, raw | Pork Products | 0.01 mg | 1% |
| 5341 | Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled | Pork Products | 0.01 mg | 1% |
| 5342 | Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, pan-fried | Pork Products | 0.01 mg | 1% |
| 5343 | Pork, fresh, loin, blade (chops), bone-in, separable lean only, cooked, pan-fried | Pork Products | 0.01 mg | 1% |
| 5344 | Pork, fresh, variety meats and by-products, ears, frozen, raw | Pork Products | 0.01 mg | 1% |
| 5345 | Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked | Pork Products | 0.01 mg | 1% |
| 5346 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, cooked, braised | Pork Products | 0.01 mg | 1% |
| 5347 | Pork, fresh, shoulder, whole, separable lean only, raw | Pork Products | 0.01 mg | 1% |
| 5348 | Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, broiled | Pork Products | 0.01 mg | 1% |
| 5349 | Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, braised | Pork Products | 0.01 mg | 1% |
| 5350 | Pork, fresh, loin, whole, separable lean and fat, cooked, braised | Pork Products | 0.01 mg | 1% |
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