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 651–700 of 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 0.95 mg | 41% |
| 652 | Salami, dry or hard, pork, beef | Sausages and Luncheon Meats | 0.95 mg | 41% |
| 653 | Candies, MOUNDS Candy Bar | Sweets | 0.95 mg | 41% |
| 654 | Candies, milk chocolate coated peanuts | Sweets | 0.94 mg | 41% |
| 655 | Cracker, meal | Baked Products | 0.94 mg | 41% |
| 656 | SCHIFF,TIGER'S MILK BAR | Sweets | 0.94 mg | 41% |
| 657 | Snacks, popcorn, air-popped (Unsalted) | Snacks | 0.94 mg | 41% |
| 658 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 0.94 mg | 41% |
| 659 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 0.94 mg | 41% |
| 660 | Candies, MARS SNACKFOOD US, TWIX Peanut Butter Cookie Bars | Sweets | 0.94 mg | 41% |
| 661 | Bread, oatmeal | Baked Products | 0.94 mg | 41% |
| 662 | Fiddlehead ferns, frozen, unprepared | Vegetables and Vegetable Products | 0.94 mg | 41% |
| 663 | Wocas, dried seeds, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 0.94 mg | 41% |
| 664 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.94 mg | 41% |
| 665 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.94 mg | 41% |
| 666 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 0.93 mg | 41% |
| 667 | Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip | Snacks | 0.93 mg | 40% |
| 668 | Pineapple, raw, all varieties | Fruits and Fruit Juices | 0.93 mg | 40% |
| 669 | Rolls, hamburger, whole grain white, calcium-fortified | Baked Products | 0.93 mg | 40% |
| 670 | Corn, white, steamed (Navajo) | American Indian/Alaska Native Foods | 0.93 mg | 40% |
| 671 | Pancakes, gluten-free, frozen, ready-to-heat | Baked Products | 0.93 mg | 40% |
| 672 | Van's, Gluten Free, Totally Original Pancakes | Baked Products | 0.93 mg | 40% |
| 673 | Snacks, granola bars, hard, peanut butter | Snacks | 0.92 mg | 40% |
| 674 | Beans, cranberry (roman), mature seeds, raw | Legumes and Legume Products | 0.92 mg | 40% |
| 675 | Kale, raw | Vegetables and Vegetable Products | 0.92 mg | 40% |
| 676 | Bread, crumbs, dry, grated, plain | Baked Products | 0.92 mg | 40% |
| 677 | Pasta, dry, enriched | Cereal Grains and Pasta | 0.92 mg | 40% |
| 678 | Pasta, dry, unenriched | Cereal Grains and Pasta | 0.92 mg | 40% |
| 679 | Crackers, standard snack-type, with whole wheat | Baked Products | 0.92 mg | 40% |
| 680 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 0.92 mg | 40% |
| 681 | Cookies, peanut butter sandwich, regular | Baked Products | 0.91 mg | 40% |
| 682 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 0.91 mg | 40% |
| 683 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 0.91 mg | 40% |
| 684 | Bread, rye, toasted | Baked Products | 0.91 mg | 39% |
| 685 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 0.90 mg | 39% |
| 686 | Snacks, sesame sticks, wheat-based, salted | Snacks | 0.90 mg | 39% |
| 687 | Fish, smelt, rainbow, cooked, dry heat | Finfish and Shellfish Products | 0.90 mg | 39% |
| 688 | Fish, perch, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.90 mg | 39% |
| 689 | Corn, dried, yellow (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.90 mg | 39% |
| 690 | Fish, burbot, cooked, dry heat | Finfish and Shellfish Products | 0.90 mg | 39% |
| 691 | Fish, sunfish, pumpkin seed, cooked, dry heat | Finfish and Shellfish Products | 0.90 mg | 39% |
| 692 | Fish, drum, freshwater, cooked, dry heat | Finfish and Shellfish Products | 0.90 mg | 39% |
| 693 | Spinach, raw | Vegetables and Vegetable Products | 0.90 mg | 39% |
| 694 | Desserts, rennin, tablets, unsweetened | Sweets | 0.90 mg | 39% |
| 695 | Mollusks, whelk, unspecified, cooked, moist heat | Finfish and Shellfish Products | 0.89 mg | 39% |
| 696 | Fish, bass, fresh water, mixed species, raw | Finfish and Shellfish Products | 0.89 mg | 39% |
| 697 | Soybean, curd cheese | Legumes and Legume Products | 0.89 mg | 39% |
| 698 | Candies, chocolate covered, low sugar or low calorie | Sweets | 0.89 mg | 39% |
| 699 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 0.89 mg | 39% |
| 700 | Van's, Gluten Free, Totally Original Waffles | Baked Products | 0.89 mg | 39% |
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