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 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Nuts, cashew butter, plain, without salt added | Nut and Seed Products | 0.81 mg | 35% |
| 752 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.81 mg | 35% |
| 753 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.81 mg | 35% |
| 754 | Nuts, coconut milk, frozen (liquid expressed from grated meat and water) | Nut and Seed Products | 0.81 mg | 35% |
| 755 | Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener | Beverages | 0.81 mg | 35% |
| 756 | Bread, protein, (includes gluten), toasted | Baked Products | 0.80 mg | 35% |
| 757 | Cookies, oatmeal, with raisins | Baked Products | 0.80 mg | 35% |
| 758 | Fish, pike, walleye, raw | Finfish and Shellfish Products | 0.80 mg | 35% |
| 759 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water | Legumes and Legume Products | 0.80 mg | 35% |
| 760 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch | Baked Products | 0.80 mg | 35% |
| 761 | Soup, cream of vegetable, dry, powder | Soups, Sauces, and Gravies | 0.80 mg | 35% |
| 762 | Soup, chili beef, canned, condensed | Soups, Sauces, and Gravies | 0.80 mg | 35% |
| 763 | Candies, semisweet chocolate, made with butter | Sweets | 0.80 mg | 35% |
| 764 | Udi's, Gluten Free, Classic French Dinner Rolls | Baked Products | 0.80 mg | 35% |
| 765 | Candies, semisweet chocolate | Sweets | 0.80 mg | 35% |
| 766 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 0.79 mg | 34% |
| 767 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 0.79 mg | 34% |
| 768 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 34% |
| 769 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.79 mg | 34% |
| 770 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 0.79 mg | 34% |
| 771 | Okra, raw | Vegetables and Vegetable Products | 0.79 mg | 34% |
| 772 | Muffin, blueberry, commercially prepared, low-fat | Baked Products | 0.79 mg | 34% |
| 773 | Crackers, standard snack-type, sandwich, with peanut butter filling | Baked Products | 0.78 mg | 34% |
| 774 | Lambsquarters, raw | Vegetables and Vegetable Products | 0.78 mg | 34% |
| 775 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 0.78 mg | 34% |
| 776 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 0.78 mg | 34% |
| 777 | Couscous, dry | Cereal Grains and Pasta | 0.78 mg | 34% |
| 778 | Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors | Snacks | 0.78 mg | 34% |
| 779 | Bread, oat bran | Baked Products | 0.78 mg | 34% |
| 780 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.78 mg | 34% |
| 781 | Crackers, cream, Gamesa Sabrosas | Baked Products | 0.78 mg | 34% |
| 782 | Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour | Snacks | 0.77 mg | 34% |
| 783 | Snacks, corn-based, extruded, chips, barbecue-flavor | Snacks | 0.77 mg | 34% |
| 784 | Popcorn, microwave, regular (butter) flavor, made with palm oil | Snacks | 0.77 mg | 34% |
| 785 | Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil | Snacks | 0.77 mg | 34% |
| 786 | Babyfood, crackers, vegetable | Baby Foods | 0.77 mg | 33% |
| 787 | Snacks, potato chips, fat-free, made with olestra | Snacks | 0.77 mg | 33% |
| 788 | Fish, sucker, white, cooked, dry heat | Finfish and Shellfish Products | 0.77 mg | 33% |
| 789 | Succotash, (corn and limas), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 33% |
| 790 | Succotash, (corn and limas), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.77 mg | 33% |
| 791 | Nuts, coconut milk, canned (liquid expressed from grated meat and water) | Nut and Seed Products | 0.77 mg | 33% |
| 792 | Cookies, oatmeal, refrigerated dough | Baked Products | 0.77 mg | 33% |
| 793 | Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 0.77 mg | 33% |
| 794 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 0.76 mg | 33% |
| 795 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 0.76 mg | 33% |
| 796 | Sauce, sweet and sour, ready-to-serve | Soups, Sauces, and Gravies | 0.76 mg | 33% |
| 797 | Bread, oat bran, toasted | Baked Products | 0.76 mg | 33% |
| 798 | Cattail, Narrow Leaf Shoots (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.76 mg | 33% |
| 799 | Cornmeal, blue (Navajo) | American Indian/Alaska Native Foods | 0.76 mg | 33% |
| 800 | Rolls, dinner, oat bran | Baked Products | 0.75 mg | 33% |
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