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 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 1.06 mg | 46% |
| 602 | Cookie, oatmeal, homemade, without raisins | Baked Products | 1.06 mg | 46% |
| 603 | Beans, black, mature seeds, raw | Legumes and Legume Products | 1.06 mg | 46% |
| 604 | Sweets, sugars, maple, hard | Sweets | 1.06 mg | 46% |
| 605 | Indian, bread, paratha, whole-wheat | Baked Products | 1.05 mg | 46% |
| 606 | Pineapple juice, frozen concentrate, diluted | Fruits and fruit juices | 1.05 mg | 46% |
| 607 | Cereal, ready to eat, Honeycomb, Post | Breakfast cereals | 1.04 mg | 45% |
| 608 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 1.04 mg | 45% |
| 609 | Grains, rice, white, short-grain, dry | Cereals, Grains and Pasta | 1.04 mg | 45% |
| 610 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 1.03 mg | 45% |
| 611 | Beans, legumes, mung (green gram), raw | Legumes and Legume Products | 1.03 mg | 45% |
| 612 | Snacks, trail mix, regular | Snacks | 1.03 mg | 45% |
| 613 | Snacks, trail mix, regular, unsalted | Snacks | 1.03 mg | 45% |
| 614 | Grains, barley flour | Cereals, Grains and Pasta | 1.03 mg | 45% |
| 615 | Cereal, hot, cream of rice, dry | Breakfast cereals | 1.03 mg | 45% |
| 616 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 1.03 mg | 45% |
| 617 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 1.03 mg | 45% |
| 618 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 1.03 mg | 45% |
| 619 | Fish, pickerel, walleye-pickerel (yellow pike), baked or broiled | Finfish and Shellfish Products | 1.03 mg | 45% |
| 620 | Soybeans, green (edamame), frozen, prepared | Vegetables and Vegetable Products | 1.02 mg | 45% |
| 621 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 1.02 mg | 44% |
| 622 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 1.02 mg | 44% |
| 623 | Bread, Boston brown, canned | Baked Products | 1.02 mg | 44% |
| 624 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 1.02 mg | 44% |
| 625 | Rose hips, wild, native | Fruits and fruit juices | 1.02 mg | 44% |
| 626 | Beans, kidney, all types, raw | Legumes and Legume Products | 1.02 mg | 44% |
| 627 | Cookie, graham cracker, plain or honey (includes cinnamon) | Baked Products | 1.02 mg | 44% |
| 628 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 1.02 mg | 44% |
| 629 | Roll, hamburger / hot dog, multigrain | Baked Products | 1.01 mg | 44% |
| 630 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 1.01 mg | 44% |
| 631 | Snacks, pretzels, hard, plain, salted | Snacks | 1.01 mg | 44% |
| 632 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 1.01 mg | 44% |
| 633 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 1.01 mg | 44% |
| 634 | Grains, rice and vermicelli mix, chicken flavour, unprepared | Mixed Dishes | 1.01 mg | 44% |
| 635 | Grains, millet, flour | Cereals, Grains and Pasta | 1.00 mg | 44% |
| 636 | English muffin, wheat | Baked Products | 1.00 mg | 44% |
| 637 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 1.00 mg | 43% |
| 638 | Beans, kidney, light red, raw | Legumes and Legume Products | 1.00 mg | 43% |
| 639 | Mollusks, clam, mixed species, boiled or steamed | Finfish and Shellfish Products | 1.00 mg | 43% |
| 640 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 1.00 mg | 43% |
| 641 | Snacks, crisped rice bar, chocolate chip | Snacks | 1.00 mg | 43% |
| 642 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 0.99 mg | 43% |
| 643 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 0.99 mg | 43% |
| 644 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 0.99 mg | 43% |
| 645 | Cookie, oatmeal, homemade, with raisins | Baked Products | 0.99 mg | 43% |
| 646 | Muffin bar, all flavours | Baked Products | 0.99 mg | 43% |
| 647 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 0.99 mg | 43% |
| 648 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 0.98 mg | 43% |
| 649 | Snacks, popcorn, cakes | Snacks | 0.98 mg | 43% |
| 650 | Bread crumbs, dry, grated, seasoned | Baked Products | 0.98 mg | 43% |
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