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 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 0.76 mg | 33% |
| 802 | Roll, dinner, oat bran | Baked Products | 0.75 mg | 33% |
| 803 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 0.75 mg | 33% |
| 804 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 0.75 mg | 33% |
| 805 | Babyfood, cereal, rice, with milk powder, dry | Babyfoods | 0.74 mg | 32% |
| 806 | Popover, dry mix, unprepared | Baked Products | 0.74 mg | 32% |
| 807 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 0.74 mg | 32% |
| 808 | Vine spinach, raw | Vegetables and Vegetable Products | 0.73 mg | 32% |
| 809 | Meat stick, pepperoni, non-refrigerated | Sausages and Luncheon meats | 0.73 mg | 32% |
| 810 | Ice cream cone, sugar, rolled-type | Baked Products | 0.73 mg | 32% |
| 811 | Meatless, sausage | Legumes and Legume Products | 0.72 mg | 32% |
| 812 | Cereal, hot, oats, instant: Dinosaur Eggs, prepared, Quaker | Breakfast cereals | 0.72 mg | 31% |
| 813 | Fish, smelt, dried | Finfish and Shellfish Products | 0.72 mg | 31% |
| 814 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 0.72 mg | 31% |
| 815 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 0.72 mg | 31% |
| 816 | Grape, North American type (slip skin), raw | Fruits and fruit juices | 0.72 mg | 31% |
| 817 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 0.72 mg | 31% |
| 818 | Taro leaves, raw | Vegetables and Vegetable Products | 0.71 mg | 31% |
| 819 | Cereal, ready to eat, Froot Loops, Kellogg's | Breakfast cereals | 0.71 mg | 31% |
| 820 | Snacks, popcorn, cheese flavour | Snacks | 0.71 mg | 31% |
| 821 | Pie, pecan, homemade | Baked Products | 0.71 mg | 31% |
| 822 | Soup, pea, green or split, dehydrated | Soups, Sauces and Gravies | 0.71 mg | 31% |
| 823 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 0.71 mg | 31% |
| 824 | Pie, pecan, commercial | Baked Products | 0.71 mg | 31% |
| 825 | Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 0.71 mg | 31% |
| 826 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.71 mg | 31% |
| 827 | Beverage mix, chocolate flavour, powder | Beverages | 0.71 mg | 31% |
| 828 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 0.70 mg | 31% |
| 829 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 0.70 mg | 31% |
| 830 | Soybeans, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 0.70 mg | 31% |
| 831 | Roll, dinner, rye | Baked Products | 0.70 mg | 31% |
| 832 | Beans, lima, baby, frozen, unprepared | Vegetables and Vegetable Products | 0.70 mg | 31% |
| 833 | Cracker, wheat, sandwich, with peanut butter filling | Baked Products | 0.70 mg | 30% |
| 834 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 0.70 mg | 30% |
| 835 | Cookie, chocolate sandwich, cream filling, regular | Baked Products | 0.70 mg | 30% |
| 836 | Soup, beef noodle, dehydrated | Soups, Sauces and Gravies | 0.70 mg | 30% |
| 837 | Fish, drum, freshwater, raw | Finfish and Shellfish Products | 0.70 mg | 30% |
| 838 | Fish, perch, mixed species, raw | Finfish and Shellfish Products | 0.70 mg | 30% |
| 839 | Fish, smelt, rainbow (american, capelin), raw | Finfish and Shellfish Products | 0.70 mg | 30% |
| 840 | Fish, sunfish, pumpkin seed, raw | Finfish and Shellfish Products | 0.70 mg | 30% |
| 841 | Game meat, native, sea lion, stellar, liver, raw | Lamb, Veal and Game | 0.70 mg | 30% |
| 842 | Fish, burbot (loche), raw | Finfish and Shellfish Products | 0.70 mg | 30% |
| 843 | Bread, rye, toasted | Baked Products | 0.70 mg | 30% |
| 844 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.70 mg | 30% |
| 845 | Babyfood, cereal, rice, with milk powder and fruit, dry | Babyfoods | 0.70 mg | 30% |
| 846 | Cookie, chocolate wafer | Baked Products | 0.70 mg | 30% |
| 847 | Cracker, saltine (also oyster, soda, soup), unsalted top | Baked Products | 0.69 mg | 30% |
| 848 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, prepared, Quaker | Breakfast cereals | 0.69 mg | 30% |
| 849 | Falafel, homemade | Legumes and Legume Products | 0.69 mg | 30% |
| 850 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 0.69 mg | 30% |
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