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 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Beans, kidney, red, mature seeds, raw | Legumes and Legume Products | 1.11 mg | 48% |
| 552 | Beans, kidney, royal red, mature seeds, raw | Legumes and Legume Products | 1.11 mg | 48% |
| 553 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 1.11 mg | 48% |
| 554 | Bread, reduced-calorie, oat bran | Baked Products | 1.10 mg | 48% |
| 555 | Beverages, coffee substitute, cereal grain beverage, powder | Beverages | 1.10 mg | 48% |
| 556 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 1.10 mg | 48% |
| 557 | Rice, white, medium-grain, raw, unenriched | Cereal Grains and Pasta | 1.10 mg | 48% |
| 558 | Rice, white, medium-grain, raw, enriched | Cereal Grains and Pasta | 1.10 mg | 48% |
| 559 | Candies, REESE'S PIECES Candy | Sweets | 1.10 mg | 48% |
| 560 | Salmonberries, raw (Alaska Native) | American Indian/Alaska Native Foods | 1.10 mg | 48% |
| 561 | Nuts, chestnuts, chinese, boiled and steamed | Nut and Seed Products | 1.10 mg | 48% |
| 562 | Pineapple, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 1.10 mg | 48% |
| 563 | Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.10 mg | 48% |
| 564 | Eppaw, raw | Vegetables and Vegetable Products | 1.09 mg | 48% |
| 565 | Fish, trout, mixed species, cooked, dry heat | Finfish and Shellfish Products | 1.09 mg | 47% |
| 566 | Spelt, cooked | Cereal Grains and Pasta | 1.09 mg | 47% |
| 567 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 1.09 mg | 47% |
| 568 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 1.09 mg | 47% |
| 569 | Snacks, popcorn, microwave, 94% fat free | Snacks | 1.08 mg | 47% |
| 570 | Crackers, wheat, sandwich, with cheese filling | Baked Products | 1.08 mg | 47% |
| 571 | Pineapple, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.08 mg | 47% |
| 572 | Candies, NESTLE, BUTTERFINGER Crisp | Sweets | 1.08 mg | 47% |
| 573 | Pepperoni, beef and pork, sliced | Sausages and Luncheon Meats | 1.07 mg | 47% |
| 574 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 1.07 mg | 46% |
| 575 | Crackers, melba toast, wheat | Baked Products | 1.06 mg | 46% |
| 576 | Drumstick leaves, raw | Vegetables and Vegetable Products | 1.06 mg | 46% |
| 577 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 1.06 mg | 46% |
| 578 | Pineapple, frozen, chunks, sweetened | Fruits and Fruit Juices | 1.06 mg | 46% |
| 579 | Pineapple, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.06 mg | 46% |
| 580 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 1.06 mg | 46% |
| 581 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 1.06 mg | 46% |
| 582 | Beans, black, mature seeds, raw | Legumes and Legume Products | 1.06 mg | 46% |
| 583 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 1.06 mg | 46% |
| 584 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 1.06 mg | 46% |
| 585 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 1.05 mg | 46% |
| 586 | Tofu, hard, prepared with nigari | Legumes and Legume Products | 1.05 mg | 46% |
| 587 | Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 1.05 mg | 46% |
| 588 | Rice, white, short-grain, raw, unenriched | Cereal Grains and Pasta | 1.04 mg | 45% |
| 589 | Rice, white, short-grain, enriched, uncooked | Cereal Grains and Pasta | 1.04 mg | 45% |
| 590 | Mung beans, mature seeds, raw | Legumes and Legume Products | 1.03 mg | 45% |
| 591 | Rice, white, long-grain, parboiled, unenriched, dry | Cereal Grains and Pasta | 1.03 mg | 45% |
| 592 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 1.03 mg | 45% |
| 593 | Snacks, trail mix, regular, unsalted | Snacks | 1.03 mg | 45% |
| 594 | Barley flour or meal | Cereal Grains and Pasta | 1.03 mg | 45% |
| 595 | Snacks, trail mix, regular | Snacks | 1.03 mg | 45% |
| 596 | Cereals, CREAM OF RICE, dry | Breakfast Cereals | 1.03 mg | 45% |
| 597 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 1.03 mg | 45% |
| 598 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.03 mg | 45% |
| 599 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.03 mg | 45% |
| 600 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 1.03 mg | 45% |
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