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 501–550 of 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Spices, fenugreek seed | Spices and Herbs | 1.23 mg | 53% |
| 502 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 1.23 mg | 53% |
| 503 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 1.22 mg | 53% |
| 504 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 1.22 mg | 53% |
| 505 | Mollusks, oyster, Pacific, cooked, moist heat | Finfish and Shellfish Products | 1.22 mg | 53% |
| 506 | Beverages, coffee, instant, decaffeinated, powder | Beverages | 1.22 mg | 53% |
| 507 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 1.22 mg | 53% |
| 508 | Bread, reduced-calorie, wheat | Baked Products | 1.21 mg | 53% |
| 509 | Toppings, nuts in syrup | Sweets | 1.21 mg | 52% |
| 510 | Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS | Snacks | 1.21 mg | 52% |
| 511 | Beans, french, mature seeds, raw | Legumes and Legume Products | 1.20 mg | 52% |
| 512 | Beverages, coffee, instant, with chicory | Beverages | 1.20 mg | 52% |
| 513 | Nuts, pistachio nuts, raw | Nut and Seed Products | 1.20 mg | 52% |
| 514 | Rice flour, white, unenriched | Cereal Grains and Pasta | 1.20 mg | 52% |
| 515 | Snacks, granola bars, soft, uncoated, nut and raisin | Snacks | 1.20 mg | 52% |
| 516 | Winged beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.20 mg | 52% |
| 517 | Winged beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.20 mg | 52% |
| 518 | Barley malt flour | Cereal Grains and Pasta | 1.19 mg | 52% |
| 519 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 1.19 mg | 52% |
| 520 | Nuts, chestnuts, european, dried, peeled | Nut and Seed Products | 1.18 mg | 51% |
| 521 | Tofu, raw, firm, prepared with calcium sulfate | Legumes and Legume Products | 1.18 mg | 51% |
| 522 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 1.18 mg | 51% |
| 523 | Chicken, meatless | Legumes and Legume Products | 1.18 mg | 51% |
| 524 | Peppermint, fresh | Spices and Herbs | 1.18 mg | 51% |
| 525 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 1.18 mg | 51% |
| 526 | Tofu, salted and fermented (fuyu), prepared with calcium sulfate | Legumes and Legume Products | 1.17 mg | 51% |
| 527 | Tofu, salted and fermented (fuyu) | Legumes and Legume Products | 1.17 mg | 51% |
| 528 | Rye flour, light | Cereal Grains and Pasta | 1.16 mg | 51% |
| 529 | Beverages, Whey protein powder isolate | Beverages | 1.16 mg | 50% |
| 530 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 1.16 mg | 50% |
| 531 | Hummus, commercial | Legumes and Legume Products | 1.16 mg | 50% |
| 532 | Pepeao, dried | Vegetables and Vegetable Products | 1.15 mg | 50% |
| 533 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 1.15 mg | 50% |
| 534 | Basil, fresh | Spices and Herbs | 1.15 mg | 50% |
| 535 | Rice, brown, parboiled, cooked, UNCLE BENS | Cereal Grains and Pasta | 1.14 mg | 50% |
| 536 | Fish, bass, freshwater, mixed species, cooked, dry heat | Finfish and Shellfish Products | 1.14 mg | 50% |
| 537 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 1.14 mg | 49% |
| 538 | Kanpyo, (dried gourd strips) | Vegetables and Vegetable Products | 1.14 mg | 49% |
| 539 | Snacks, granola bar, chewy, reduced sugar, all flavors | Snacks | 1.13 mg | 49% |
| 540 | Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 1.13 mg | 49% |
| 541 | Soybeans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 1.13 mg | 49% |
| 542 | Crackers, melba toast, plain | Baked Products | 1.13 mg | 49% |
| 543 | Crackers, melba toast, plain, without salt | Baked Products | 1.13 mg | 49% |
| 544 | Candies, sugar-coated almonds | Sweets | 1.12 mg | 49% |
| 545 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 1.12 mg | 49% |
| 546 | Pineapple, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 1.12 mg | 49% |
| 547 | Pineapple, canned, water pack, solids and liquids | Fruits and Fruit Juices | 1.12 mg | 49% |
| 548 | Spearmint, fresh | Spices and Herbs | 1.12 mg | 49% |
| 549 | Carrot, dehydrated | Vegetables and Vegetable Products | 1.12 mg | 49% |
| 550 | Snacks, popcorn, air-popped | Snacks | 1.11 mg | 48% |
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