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 801–850 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 801 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 1.68 mg | 73% | USDA_FF |
| 802 | Bread, whole wheat, commercial | Baked Products | 1.68 mg | 73% | CNF |
| 803 | Lima beans, large, mature seeds, raw | Legumes and Legume Products | 1.67 mg | 73% | USDA_SR |
| 804 | Garlic, raw | Vegetables and Vegetable Products | 1.67 mg | 73% | USDA_SR |
| 805 | Bread, oat (includes oatmeal and oat bran), commercial | Baked Products | 1.67 mg | 73% | CNF |
| 806 | Beans, lima, dry, large, raw | Legumes and Legume Products | 1.67 mg | 73% | CNF |
| 807 | Garlic, raw | Vegetables and Vegetable Products | 1.67 mg | 73% | CNF |
| 808 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 1.67 mg | 73% | USDA_FF |
| 809 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 1.67 mg | 73% | USDA_FF |
| 810 | Nuts, cashew nuts, oil roasted, without salt added | Nut and Seed Products | 1.67 mg | 73% | USDA_SR |
| 811 | Nuts, cashew nuts, oil roasted, with salt added | Nut and Seed Products | 1.67 mg | 73% | USDA_SR |
| 812 | Nuts, cashew nuts, oil roasted, salted | Nuts and Seeds | 1.67 mg | 73% | CNF |
| 813 | Nuts, cashew nuts, oil roasted | Nuts and Seeds | 1.67 mg | 73% | CNF |
| 814 | Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 1.67 mg | 72% | USDA_SR |
| 815 | Peanut butter, smooth style, without salt | Legumes and Legume Products | 1.67 mg | 72% | USDA_SR |
| 816 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 1.67 mg | 72% | CNF |
| 817 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 1.67 mg | 72% | CNF |
| 818 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 1.66 mg | 72% | CNF |
| 819 | Beverages, Acai berry drink, fortified | Beverages | 1.66 mg | 72% | USDA_SR |
| 820 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 1.66 mg | 72% | CNF |
| 821 | Pancakes, buckwheat, dry mix, incomplete | Baked Products | 1.66 mg | 72% | USDA_SR |
| 822 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 1.66 mg | 72% | CNF |
| 823 | Nuts, cashew nuts, raw | Nut and Seed Products | 1.66 mg | 72% | USDA_SR |
| 824 | Nuts, cashew nuts, raw | Nuts and Seeds | 1.66 mg | 72% | CNF |
| 825 | Baking chocolate, unsweetened, liquid | Sweets | 1.65 mg | 72% | USDA_SR |
| 826 | Sweets, baking chocolate, unsweetened, liquid | Sweets | 1.65 mg | 72% | CNF |
| 827 | Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon | Baby Foods | 1.65 mg | 72% | USDA_SR |
| 828 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 1.63 mg | 71% | CNF |
| 829 | Millet, raw | Cereal Grains and Pasta | 1.63 mg | 71% | USDA_SR |
| 830 | Grains, millet, dry | Cereals, Grains and Pasta | 1.63 mg | 71% | CNF |
| 831 | Babyfood, cereal, mixed grain, with milk powder and fruit, dry | Babyfoods | 1.63 mg | 71% | CNF |
| 832 | Broadbeans (fava beans), mature seeds, raw | Legumes and Legume Products | 1.63 mg | 71% | USDA_SR |
| 833 | Broadbeans (fava beans), dry, raw | Legumes and Legume Products | 1.63 mg | 71% | CNF |
| 834 | Buckwheat groats, roasted, dry | Cereal Grains and Pasta | 1.62 mg | 70% | USDA_SR |
| 835 | Grains, buckwheat groats, roasted, dry | Cereals, Grains and Pasta | 1.62 mg | 70% | CNF |
| 836 | Cereal, ready to eat, Golden Grahams, General Mills | Breakfast cereals | 1.62 mg | 70% | CNF |
| 837 | Seeds, watermelon seed kernels, dried | Nut and Seed Products | 1.61 mg | 70% | USDA_SR |
| 838 | Seeds, watermelon seed kernels, dried | Nuts and Seeds | 1.61 mg | 70% | CNF |
| 839 | Formulated bar, POWER BAR, chocolate | Snacks | 1.61 mg | 70% | USDA_SR |
| 840 | Sesame butter, creamy | Nut and Seed Products | 1.61 mg | 70% | USDA_FF |
| 841 | Candies, sesame crunch | Sweets | 1.61 mg | 70% | USDA_SR |
| 842 | Candies, sesame crunch (crisp) | Sweets | 1.61 mg | 70% | CNF |
| 843 | Sorghum grain | Cereal Grains and Pasta | 1.60 mg | 70% | USDA_SR |
| 844 | Grains, sorghum | Cereals, Grains and Pasta | 1.60 mg | 70% | CNF |
| 845 | Nuts, chestnuts, chinese, raw | Nut and Seed Products | 1.60 mg | 70% | USDA_SR |
| 846 | Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares | Snacks | 1.60 mg | 70% | USDA_SR |
| 847 | Snacks, crisped rice bar, almond | Snacks | 1.60 mg | 70% | USDA_SR |
| 848 | Snacks, RICE KRISPIES SQUARES | Snacks | 1.60 mg | 70% | CNF |
| 849 | Snacks, crisped rice bar, almond | Snacks | 1.60 mg | 70% | CNF |
| 850 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 1.60 mg | 70% | CNF |
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