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 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Amaranth leaves, raw | Vegetables and Vegetable Products | 0.89 mg | 38% |
| 702 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 0.89 mg | 38% |
| 703 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 0.88 mg | 38% |
| 704 | Cowpeas (blackeyes), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.88 mg | 38% |
| 705 | Snacks, popcorn, oil-popped, white popcorn, salt added | Snacks | 0.88 mg | 38% |
| 706 | Bagels, cinnamon-raisin | Baked Products | 0.88 mg | 38% |
| 707 | Okra, frozen, unprepared | Vegetables and Vegetable Products | 0.87 mg | 38% |
| 708 | Candies, halavah, plain | Sweets | 0.87 mg | 38% |
| 709 | Drumstick leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.87 mg | 38% |
| 710 | Drumstick leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.87 mg | 38% |
| 711 | Chocolate-flavored hazelnut spread | Sweets | 0.87 mg | 38% |
| 712 | Bagels, oat bran | Baked Products | 0.86 mg | 38% |
| 713 | Amaranth leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.86 mg | 37% |
| 714 | Amaranth leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.86 mg | 37% |
| 715 | Miso | Legumes and Legume Products | 0.86 mg | 37% |
| 716 | Nuts, almond paste | Nut and Seed Products | 0.86 mg | 37% |
| 717 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 0.85 mg | 37% |
| 718 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 0.85 mg | 37% |
| 719 | Amaranth grain, cooked | Cereal Grains and Pasta | 0.85 mg | 37% |
| 720 | Nuts, chestnuts, european, boiled and steamed | Nut and Seed Products | 0.85 mg | 37% |
| 721 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS | Breakfast Cereals | 0.85 mg | 37% |
| 722 | Fish, trout, mixed species, raw | Finfish and Shellfish Products | 0.85 mg | 37% |
| 723 | Beverages, ABBOTT, EAS soy protein powder | Beverages | 0.85 mg | 37% |
| 724 | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | Vegetables and Vegetable Products | 0.85 mg | 37% |
| 725 | Corn, dried (Navajo) | American Indian/Alaska Native Foods | 0.85 mg | 37% |
| 726 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 0.85 mg | 37% |
| 727 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 0.85 mg | 37% |
| 728 | Crackers, cream, La Moderna Rikis Cream Crackers | Baked Products | 0.84 mg | 37% |
| 729 | Okra, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.84 mg | 37% |
| 730 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.84 mg | 37% |
| 731 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 0.84 mg | 36% |
| 732 | Crackers, saltines, low salt (includes oyster, soda, soup) | Baked Products | 0.84 mg | 36% |
| 733 | Nuts, cashew nuts, dry roasted, without salt added | Nut and Seed Products | 0.83 mg | 36% |
| 734 | Nuts, cashew nuts, dry roasted, with salt added | Nut and Seed Products | 0.83 mg | 36% |
| 735 | Soybeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.82 mg | 36% |
| 736 | Soybeans, mature cooked, boiled, without salt | Legumes and Legume Products | 0.82 mg | 36% |
| 737 | Bread, rye | Baked Products | 0.82 mg | 36% |
| 738 | Cookies, oatmeal sandwich, with creme filling | Baked Products | 0.82 mg | 36% |
| 739 | Crackers, cheese, sandwich-type with peanut butter filling | Baked Products | 0.82 mg | 36% |
| 740 | Cereals, WHEATENA, cooked with water | Breakfast Cereals | 0.82 mg | 36% |
| 741 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 0.82 mg | 36% |
| 742 | Crackers, matzo, egg and onion | Baked Products | 0.82 mg | 36% |
| 743 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 0.82 mg | 36% |
| 744 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 0.82 mg | 36% |
| 745 | Wheat flour, white (industrial), 10% protein, bleached, unenriched | Cereal Grains and Pasta | 0.82 mg | 36% |
| 746 | Wheat flour, white (industrial), 10% protein, bleached, enriched | Cereal Grains and Pasta | 0.82 mg | 36% |
| 747 | Wheat flour, white (industrial), 10% protein, unbleached, enriched | Cereal Grains and Pasta | 0.82 mg | 36% |
| 748 | Pineapple, raw, extra sweet variety | Fruits and Fruit Juices | 0.82 mg | 36% |
| 749 | Cereals, WHEATENA, cooked with water, with salt | Breakfast Cereals | 0.82 mg | 36% |
| 750 | Nuts, coconut cream, canned, sweetened | Nut and Seed Products | 0.81 mg | 35% |
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