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 551–600 of 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Nuts, European chestnuts (sweet), dried, peeled | Nuts and Seeds | 1.18 mg | 51% |
| 552 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 1.18 mg | 51% |
| 553 | Meatless, chicken | Legumes and Legume Products | 1.18 mg | 51% |
| 554 | Peppermint, fresh | Spices and Herbs | 1.18 mg | 51% |
| 555 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 1.18 mg | 51% |
| 556 | Tofu, fuyu, salted and fermented (with calcium sulphate) | Legumes and Legume Products | 1.17 mg | 51% |
| 557 | Tofu, fuyu, salted and fermented (prepared with magnesium chloride) | Legumes and Legume Products | 1.17 mg | 51% |
| 558 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 1.15 mg | 50% |
| 559 | Beans, pinto, raw | Legumes and Legume Products | 1.15 mg | 50% |
| 560 | Basil, fresh | Spices and Herbs | 1.15 mg | 50% |
| 561 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, dry | Babyfoods | 1.15 mg | 50% |
| 562 | Granola bar, chewy, fruit flavour, yogourt coated | Baked Products | 1.14 mg | 50% |
| 563 | Fish, bass, fresh water, mixed species, baked or broiled | Finfish and Shellfish Products | 1.14 mg | 50% |
| 564 | Kanpyo (dried gourd strips) | Vegetables and Vegetable Products | 1.14 mg | 49% |
| 565 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 1.13 mg | 49% |
| 566 | Cracker, melba toast, plain | Baked Products | 1.13 mg | 49% |
| 567 | Cracker, melba toast, plain, unsalted | Baked Products | 1.13 mg | 49% |
| 568 | Beans, black, flour | Legumes and Legume Products | 1.13 mg | 49% |
| 569 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 1.13 mg | 49% |
| 570 | Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's | Breakfast cereals | 1.13 mg | 49% |
| 571 | Candies, sugar-coated almonds | Sweets | 1.12 mg | 49% |
| 572 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 1.12 mg | 49% |
| 573 | Pineapple, canned, juice pack, solids and liquid | Fruits and fruit juices | 1.12 mg | 49% |
| 574 | Pineapple, canned, water pack, solids and liquid | Fruits and fruit juices | 1.12 mg | 49% |
| 575 | English muffin, wheat, toasted | Baked Products | 1.12 mg | 49% |
| 576 | Spices, spearmint, fresh | Spices and Herbs | 1.12 mg | 49% |
| 577 | Carrot, dehydrated | Vegetables and Vegetable Products | 1.12 mg | 49% |
| 578 | Snacks, popcorn, air-popped | Snacks | 1.11 mg | 48% |
| 579 | Beans, kidney, dark red, raw | Legumes and Legume Products | 1.11 mg | 48% |
| 580 | Coffee substitute, cereal grain beverage, powder | Beverages | 1.10 mg | 48% |
| 581 | Candies, Reese's Pieces | Sweets | 1.10 mg | 48% |
| 582 | Grains, rice, white, medium-grain, dry | Cereals, Grains and Pasta | 1.10 mg | 48% |
| 583 | Salmonberry, raw | Fruits and fruit juices | 1.10 mg | 48% |
| 584 | Grains, rice, brown, medium-grain, cooked | Cereals, Grains and Pasta | 1.10 mg | 48% |
| 585 | Nuts, Chinese chestnuts, boiled and steamed | Nuts and Seeds | 1.10 mg | 48% |
| 586 | Pineapple, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 1.10 mg | 48% |
| 587 | Eppaw, raw | Vegetables and Vegetable Products | 1.09 mg | 48% |
| 588 | Fish, trout, mixed species, baked or broiled | Finfish and Shellfish Products | 1.09 mg | 47% |
| 589 | Grains, spelt, cooked | Cereals, Grains and Pasta | 1.09 mg | 47% |
| 590 | Sweet potato, flour | Vegetables and Vegetable Products | 1.09 mg | 47% |
| 591 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 1.09 mg | 47% |
| 592 | Snacks, popcorn, microwave, lower in fat | Snacks | 1.08 mg | 47% |
| 593 | Cracker, wheat, sandwich, with cheese filling | Baked Products | 1.08 mg | 47% |
| 594 | Pineapple, canned heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.08 mg | 47% |
| 595 | Sweets, maple taffy | Sweets | 1.08 mg | 47% |
| 596 | Cracker, melba toast, wheat | Baked Products | 1.06 mg | 46% |
| 597 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 1.06 mg | 46% |
| 598 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 1.06 mg | 46% |
| 599 | Pineapple, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.06 mg | 46% |
| 600 | Pineapple, frozen chunks, sweetened | Fruits and fruit juices | 1.06 mg | 46% |
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