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
Selling a product with manganese? Generate a print-ready nutrition label from your recipe.
Showing 501–550 of 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Snacks, multigrain chips, plain | Snacks | 1.31 mg | 57% |
| 502 | Nuts, coconut cream (liquid from grated meat), raw | Nuts and Seeds | 1.30 mg | 57% |
| 503 | Babyfood, cereal, mixed grain, with milk powder, dry | Babyfoods | 1.30 mg | 57% |
| 504 | Grains, buckwheat | Cereals, Grains and Pasta | 1.30 mg | 57% |
| 505 | Nuts, European chestnuts (sweet), dried, unpeeled | Nuts and Seeds | 1.30 mg | 57% |
| 506 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 1.30 mg | 57% |
| 507 | Soup, cream, celery, dehydrated | Soups, Sauces and Gravies | 1.30 mg | 57% |
| 508 | Spices, onion powder | Spices and Herbs | 1.30 mg | 57% |
| 509 | Spices, caraway seed | Spices and Herbs | 1.30 mg | 57% |
| 510 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 1.29 mg | 56% |
| 511 | Beans, yellow, raw | Legumes and Legume Products | 1.29 mg | 56% |
| 512 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 1.28 mg | 56% |
| 513 | Sweets, sugars, maple, granulated | Sweets | 1.28 mg | 56% |
| 514 | Yam, flour | Vegetables and Vegetable Products | 1.28 mg | 56% |
| 515 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 1.28 mg | 56% |
| 516 | Pepper, ancho, dried | Vegetables and Vegetable Products | 1.28 mg | 56% |
| 517 | Beans, small white, raw | Legumes and Legume Products | 1.28 mg | 56% |
| 518 | Snacks, oriental mix, rice-based | Snacks | 1.27 mg | 55% |
| 519 | Spices, dill weed, fresh | Spices and Herbs | 1.26 mg | 55% |
| 520 | Bread, multigrain, commercial | Baked Products | 1.26 mg | 55% |
| 521 | Bread, wheat germ, toasted | Baked Products | 1.26 mg | 55% |
| 522 | Bread, multigrain, commercial, reduced sodium | Baked Products | 1.26 mg | 55% |
| 523 | Grains, sorghum, flour | Cereals, Grains and Pasta | 1.26 mg | 55% |
| 524 | Cookie, molasses | Baked Products | 1.26 mg | 55% |
| 525 | Beans, lima, boiled, drained | Vegetables and Vegetable Products | 1.25 mg | 54% |
| 526 | Indian, bread, chapati or roti, plain | Baked Products | 1.25 mg | 54% |
| 527 | Beans, lima, boiled, drained, with salt | Vegetables and Vegetable Products | 1.25 mg | 54% |
| 528 | Loganberry, frozen | Fruits and fruit juices | 1.25 mg | 54% |
| 529 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 1.24 mg | 54% |
| 530 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 1.24 mg | 54% |
| 531 | Candies, bars, peanut | Sweets | 1.24 mg | 54% |
| 532 | Granola bar, chewy, sweet and salty | Baked Products | 1.24 mg | 54% |
| 533 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 1.23 mg | 53% |
| 534 | Spices, fenugreek seed | Spices and Herbs | 1.23 mg | 53% |
| 535 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 1.22 mg | 53% |
| 536 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 1.22 mg | 53% |
| 537 | Coffee, instant, decaffeinated, powder | Beverages | 1.22 mg | 53% |
| 538 | Mollusks, oyster, pacific, boiled or steamed | Finfish and Shellfish Products | 1.22 mg | 53% |
| 539 | Peas, split, raw | Legumes and Legume Products | 1.22 mg | 53% |
| 540 | Beans, lima, raw | Vegetables and Vegetable Products | 1.22 mg | 53% |
| 541 | Sweets, topping, nuts in syrup | Sweets | 1.21 mg | 52% |
| 542 | Grains, rice flour, white | Cereals, Grains and Pasta | 1.20 mg | 52% |
| 543 | Beans, french, mature seeds, raw | Legumes and Legume Products | 1.20 mg | 52% |
| 544 | Coffee, instant with chicory, powder | Beverages | 1.20 mg | 52% |
| 545 | Nuts, pistachio nuts, raw | Nuts and Seeds | 1.20 mg | 52% |
| 546 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 1.20 mg | 52% |
| 547 | Soup, chicken rice, dehydrated | Soups, Sauces and Gravies | 1.20 mg | 52% |
| 548 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 1.20 mg | 52% |
| 549 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 1.20 mg | 52% |
| 550 | Grains, barley, malt flour | Cereals, Grains and Pasta | 1.19 mg | 52% |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.