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 601–650 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 601 | Quinoa, uncooked | Cereal Grains and Pasta | 2.03 mg | 88% | USDA_SR |
| 602 | Grains, quinoa, dry | Cereals, Grains and Pasta | 2.03 mg | 88% | CNF |
| 603 | Buckwheat flour, whole-groat | Cereal Grains and Pasta | 2.03 mg | 88% | USDA_SR |
| 604 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 2.03 mg | 88% | CNF |
| 605 | Bread, multi-grain (includes whole-grain) | Baked Products | 2.02 mg | 88% | USDA_SR |
| 606 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 2.02 mg | 88% | USDA_FF |
| 607 | Flour, quinoa | Cereal Grains and Pasta | 2.02 mg | 88% | USDA_FF |
| 608 | Seeds, safflower seed kernels, dried | Nut and Seed Products | 2.01 mg | 88% | USDA_SR |
| 609 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 2.01 mg | 88% | CNF |
| 610 | Bread, sprouted wheat, commercial | Baked Products | 2.01 mg | 87% | CNF |
| 611 | Peanuts, virginia, oil-roasted, with salt | Legumes and Legume Products | 2.01 mg | 87% | USDA_SR |
| 612 | Peanuts, virginia, oil-roasted, without salt | Legumes and Legume Products | 2.01 mg | 87% | USDA_SR |
| 613 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 2.01 mg | 87% | CNF |
| 614 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 2.01 mg | 87% | CNF |
| 615 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 2.00 mg | 87% | CNF |
| 616 | Nuts, almonds, honey roasted, unblanched | Nut and Seed Products | 2.00 mg | 87% | USDA_SR |
| 617 | Babyfood, cereal, oat, with milk powder and fruit, dry | Babyfoods | 2.00 mg | 87% | CNF |
| 618 | Nuts, almonds, honey roasted, unblanched | Nuts and Seeds | 2.00 mg | 87% | CNF |
| 619 | Spices, pepper, red or cayenne | Spices and Herbs | 2.00 mg | 87% | USDA_SR |
| 620 | Blueberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 2.00 mg | 87% | USDA_SR |
| 621 | Blueberry, wild, raw | Fruits and fruit juices | 2.00 mg | 87% | CNF |
| 622 | Spices, pepper, red or cayenne | Spices and Herbs | 2.00 mg | 87% | CNF |
| 623 | Seeds, safflower seed meal, partially defatted | Nut and Seed Products | 2.00 mg | 87% | USDA_SR |
| 624 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 2.00 mg | 87% | CNF |
| 625 | Cereal, ready to eat, Shreddies, Post | Breakfast cereals | 2.00 mg | 87% | CNF |
| 626 | Cereal, ready to eat, On Track, President's Choice | Breakfast cereals | 1.99 mg | 87% | CNF |
| 627 | Bread, whole grain (whole-wheat), commercial | Baked Products | 1.99 mg | 86% | CNF |
| 628 | Peanuts, valencia, raw | Legumes and Legume Products | 1.98 mg | 86% | USDA_SR |
| 629 | Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted | Baked Products | 1.98 mg | 86% | CNF |
| 630 | Peanuts, Valencia, raw | Legumes and Legume Products | 1.98 mg | 86% | CNF |
| 631 | Peanut spread, reduced sugar | Legumes and Legume Products | 1.98 mg | 86% | USDA_SR |
| 632 | Peanut butter, lower sugar | Legumes and Legume Products | 1.98 mg | 86% | CNF |
| 633 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 1.98 mg | 86% | CNF |
| 634 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 1.98 mg | 86% | USDA_SR |
| 635 | Seeds, sunflower seed flour, partially defatted | Nuts and Seeds | 1.98 mg | 86% | CNF |
| 636 | Grapes, muscadine, raw | Fruits and Fruit Juices | 1.97 mg | 86% | USDA_SR |
| 637 | Grains, rye flour, light | Cereals, Grains and Pasta | 1.97 mg | 86% | CNF |
| 638 | Cereal, ready to eat, Cinnamon Toast Crunch, General Mills | Breakfast cereals | 1.97 mg | 86% | CNF |
| 639 | Snack, Mixed Berry Bar | Snacks | 1.96 mg | 85% | USDA_SR |
| 640 | Cereal, ready to eat, Shredded Wheat: spoon size, Post | Breakfast cereals | 1.95 mg | 85% | CNF |
| 641 | Tomato powder | Vegetables and Vegetable Products | 1.95 mg | 85% | USDA_SR |
| 642 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 1.95 mg | 85% | USDA_SR |
| 643 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 1.95 mg | 85% | CNF |
| 644 | Tomato powder | Vegetables and Vegetable Products | 1.95 mg | 85% | CNF |
| 645 | Seeds, sunflower seed kernels, dried | Nut and Seed Products | 1.95 mg | 85% | USDA_SR |
| 646 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 1.95 mg | 85% | CNF |
| 647 | Nuts, cashew nuts, raw | Nut and Seed Products | 1.95 mg | 85% | USDA_FF |
| 648 | Chocolate, dark, 70-85% cacao solids | Sweets | 1.95 mg | 85% | USDA_SR |
| 649 | English muffin, whole wheat, toasted | Baked Products | 1.95 mg | 85% | CNF |
| 650 | Barley, hulled | Cereal Grains and Pasta | 1.94 mg | 84% | USDA_SR |
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