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 701–750 of 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Pancake, plain, homemade with butter and maple syrup | Baked Products | 0.90 mg | 39% |
| 702 | Babyfood, cereal, mixed grain, with fruit, prepared with formula or breast milk | Babyfoods | 0.90 mg | 39% |
| 703 | Corn, dried, yellow | Vegetables and Vegetable Products | 0.90 mg | 39% |
| 704 | Fish, perch, mixed species, baked or broiled | Finfish and Shellfish Products | 0.90 mg | 39% |
| 705 | Fish, smelt, rainbow (american, capelin), baked or broiled | Finfish and Shellfish Products | 0.90 mg | 39% |
| 706 | Spinach, raw | Vegetables and Vegetable Products | 0.90 mg | 39% |
| 707 | Fish, drum, freshwater, baked or broiled | Finfish and Shellfish Products | 0.90 mg | 39% |
| 708 | Fish, sunfish, pumpkin seed, baked or broiled | Finfish and Shellfish Products | 0.90 mg | 39% |
| 709 | Babyfood, cereal, Oat, with milk powder, prepared with water | Babyfoods | 0.90 mg | 39% |
| 710 | Dessert, rennin, tablets, unsweetened | Sweets | 0.90 mg | 39% |
| 711 | Fish, burbot (loche), baked or broiled | Finfish and Shellfish Products | 0.89 mg | 39% |
| 712 | Mollusks, whelk, unspecified, boiled or steamed | Finfish and Shellfish Products | 0.89 mg | 39% |
| 713 | Fish, bass, fresh water, mixed species, raw | Finfish and Shellfish Products | 0.89 mg | 39% |
| 714 | Soybean, curd cheese | Legumes and Legume Products | 0.89 mg | 39% |
| 715 | Candies, fudge, chocolate with nuts, homemade | Sweets | 0.89 mg | 38% |
| 716 | Amaranth leaves, fresh | Vegetables and Vegetable Products | 0.89 mg | 38% |
| 717 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 0.88 mg | 38% |
| 718 | Cowpeas (black-eyed peas), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.88 mg | 38% |
| 719 | Snacks, popcorn, oil-popped, white popcorn, with salt | Snacks | 0.88 mg | 38% |
| 720 | Bagel, cinnamon-raisin | Baked Products | 0.88 mg | 38% |
| 721 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 0.87 mg | 38% |
| 722 | Candies, halavah (halvah), plain | Sweets | 0.87 mg | 38% |
| 723 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 0.87 mg | 38% |
| 724 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 0.87 mg | 38% |
| 725 | Bagel, oat bran | Baked Products | 0.86 mg | 38% |
| 726 | Amaranth leaves, boiled, drained | Vegetables and Vegetable Products | 0.86 mg | 37% |
| 727 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 0.86 mg | 37% |
| 728 | Soybean, fermented products, miso | Legumes and Legume Products | 0.86 mg | 37% |
| 729 | Nuts, almond paste, sweetened | Nuts and Seeds | 0.86 mg | 37% |
| 730 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 0.85 mg | 37% |
| 731 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 0.85 mg | 37% |
| 732 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 0.85 mg | 37% |
| 733 | Granola bar, chewy, chocolate coated, all flavours | Baked Products | 0.85 mg | 37% |
| 734 | Fish, trout, mixed species, raw | Finfish and Shellfish Products | 0.85 mg | 37% |
| 735 | Bread, pumpernickel, toasted | Baked Products | 0.85 mg | 37% |
| 736 | Grains, amaranth, cooked | Cereals, Grains and Pasta | 0.85 mg | 37% |
| 737 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 0.85 mg | 37% |
| 738 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 0.84 mg | 37% |
| 739 | Bread, wheat germ | Baked Products | 0.84 mg | 37% |
| 740 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 0.84 mg | 37% |
| 741 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.84 mg | 37% |
| 742 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 0.84 mg | 37% |
| 743 | Cassava (manioc), flour | Vegetables and Vegetable Products | 0.84 mg | 37% |
| 744 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 0.84 mg | 36% |
| 745 | Cracker, saltine (also oyster, soda, soup), low sodium | Baked Products | 0.84 mg | 36% |
| 746 | Cereal, hot, oats, instant: regular, prepared | Breakfast cereals | 0.83 mg | 36% |
| 747 | Babyfood, cereal, wheat, with milk powder and fruit, dry | Babyfoods | 0.83 mg | 36% |
| 748 | Nuts, cashew nuts, dry roasted | Nuts and Seeds | 0.83 mg | 36% |
| 749 | Nuts, cashew nuts, dry roasted, salted | Nuts and Seeds | 0.83 mg | 36% |
| 750 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 0.82 mg | 36% |
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