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 751–800 of 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Soybeans, dry, boiled | Legumes and Legume Products | 0.82 mg | 36% |
| 752 | Cookie, oatmeal sandwich, cream filling | Baked Products | 0.82 mg | 36% |
| 753 | English muffin, multigrain (also granola), toasted | Baked Products | 0.82 mg | 36% |
| 754 | Cracker, cheese, sandwich-type, with peanut butter filling | Baked Products | 0.82 mg | 36% |
| 755 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 0.82 mg | 36% |
| 756 | Cracker, matzo, egg and onion | Baked Products | 0.82 mg | 36% |
| 757 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 0.82 mg | 36% |
| 758 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.82 mg | 36% |
| 759 | Pineapple, raw, extra sweet variety | Fruits and fruit juices | 0.82 mg | 36% |
| 760 | Nuts, cashew butter, plain | Nuts and Seeds | 0.81 mg | 35% |
| 761 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 0.81 mg | 35% |
| 762 | Beans, lima, baby, frozen, boiled, drained | Vegetables and Vegetable Products | 0.81 mg | 35% |
| 763 | Beans, lima, baby, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.81 mg | 35% |
| 764 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 0.81 mg | 35% |
| 765 | Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated | Beverages | 0.81 mg | 35% |
| 766 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 0.81 mg | 35% |
| 767 | Bread, protein (includes gluten), toasted | Baked Products | 0.80 mg | 35% |
| 768 | Candies, bars / chips, semisweet chocolate | Sweets | 0.80 mg | 35% |
| 769 | Soup, cream, vegetable, dehydrated | Soups, Sauces and Gravies | 0.80 mg | 35% |
| 770 | Fish, pickerel, walleye-pickerel (yellow pike), raw | Finfish and Shellfish Products | 0.80 mg | 35% |
| 771 | Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed | Legumes and Legume Products | 0.80 mg | 35% |
| 772 | Sweets, chocolate, semisweet, made with butter | Sweets | 0.80 mg | 35% |
| 773 | Candies, bars / chips, semisweet chocolate with butter | Sweets | 0.80 mg | 35% |
| 774 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained | Vegetables and Vegetable Products | 0.79 mg | 34% |
| 775 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 34% |
| 776 | Rice, spanish rice mix, unprepared | Mixed Dishes | 0.79 mg | 34% |
| 777 | Okra (gumbo), raw | Vegetables and Vegetable Products | 0.79 mg | 34% |
| 778 | Muffin, blueberry, commercial, reduced fat | Baked Products | 0.79 mg | 34% |
| 779 | Cracker, standard snack-type, sandwich with peanut butter | Baked Products | 0.78 mg | 34% |
| 780 | Lambsquarters, raw | Vegetables and Vegetable Products | 0.78 mg | 34% |
| 781 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 0.78 mg | 34% |
| 782 | Grains, couscous, dry | Cereals, Grains and Pasta | 0.78 mg | 34% |
| 783 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 0.78 mg | 34% |
| 784 | Snacks, corn-based, extruded, chips, barbecue | Snacks | 0.77 mg | 34% |
| 785 | Hummus, commercial | Legumes and Legume Products | 0.77 mg | 34% |
| 786 | Snacks, popcorn, microwave, butter flavour | Snacks | 0.77 mg | 34% |
| 787 | Cake, date square (matrimonial cake), homemade | Baked Products | 0.77 mg | 34% |
| 788 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 0.77 mg | 33% |
| 789 | Succotash, boiled, drained | Vegetables and Vegetable Products | 0.77 mg | 33% |
| 790 | Fish, mullet (sucker), white, baked or broiled | Finfish and Shellfish Products | 0.77 mg | 33% |
| 791 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 0.77 mg | 33% |
| 792 | Bread, pumpernickel | Baked Products | 0.77 mg | 33% |
| 793 | Deli-meat, salami (Genoa), dry cured | Sausages and Luncheon meats | 0.77 mg | 33% |
| 794 | Meatless, sandwich spread | Legumes and Legume Products | 0.77 mg | 33% |
| 795 | Cereal, hot, oats, instant: golden honey with bran, prepared, Quaker | Breakfast cereals | 0.77 mg | 33% |
| 796 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 0.77 mg | 33% |
| 797 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 0.76 mg | 33% |
| 798 | Sauce, sweet and sour, ready to serve | Soups, Sauces and Gravies | 0.76 mg | 33% |
| 799 | Cattail, narrow leaf shoots, native | Vegetables and Vegetable Products | 0.76 mg | 33% |
| 800 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 0.76 mg | 33% |
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