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 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH | Breakfast Cereals | 0.75 mg | 32% |
| 802 | Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut | Snacks | 0.74 mg | 32% |
| 803 | Popovers, dry mix, unenriched | Baked Products | 0.74 mg | 32% |
| 804 | Popovers, dry mix, enriched | Baked Products | 0.74 mg | 32% |
| 805 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 0.74 mg | 32% |
| 806 | Vinespinach, (basella), raw | Vegetables and Vegetable Products | 0.73 mg | 32% |
| 807 | Ice cream cones, sugar, rolled-type | Baked Products | 0.73 mg | 32% |
| 808 | Babyfood, Baby MUM MUM Rice Biscuits | Baby Foods | 0.73 mg | 32% |
| 809 | Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder | Beverages | 0.73 mg | 32% |
| 810 | Candies, REESE's Fast Break, milk chocolate, peanut butter, soft nougats, candy bar | Sweets | 0.73 mg | 32% |
| 811 | Sausage, meatless | Legumes and Legume Products | 0.72 mg | 32% |
| 812 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 0.72 mg | 31% |
| 813 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 0.72 mg | 31% |
| 814 | Grapes, american type (slip skin), raw | Fruits and Fruit Juices | 0.72 mg | 31% |
| 815 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.72 mg | 31% |
| 816 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.72 mg | 31% |
| 817 | Taro leaves, raw | Vegetables and Vegetable Products | 0.71 mg | 31% |
| 818 | Snacks, popcorn, cheese-flavor | Snacks | 0.71 mg | 31% |
| 819 | Snack, BALANCE, original bar | Snacks | 0.71 mg | 31% |
| 820 | Pie, pecan, prepared from recipe | Baked Products | 0.71 mg | 31% |
| 821 | Pie, pecan, commercially prepared | Baked Products | 0.71 mg | 31% |
| 822 | Soybeans, mature seeds, sprouted, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.71 mg | 31% |
| 823 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 0.71 mg | 31% |
| 824 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 0.71 mg | 31% |
| 825 | Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients | Beverages | 0.71 mg | 31% |
| 826 | Cookies, peanut butter sandwich, special dietary | Baked Products | 0.70 mg | 31% |
| 827 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.70 mg | 31% |
| 828 | Puddings, chocolate flavor, low calorie, instant, dry mix | Sweets | 0.70 mg | 31% |
| 829 | Rolls, dinner, rye | Baked Products | 0.70 mg | 31% |
| 830 | Lima beans, immature seeds, frozen, baby, unprepared | Vegetables and Vegetable Products | 0.70 mg | 31% |
| 831 | Soybeans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.70 mg | 31% |
| 832 | Crackers, wheat, sandwich, with peanut butter filling | Baked Products | 0.70 mg | 30% |
| 833 | Fish, sunfish, pumpkin seed, raw | Finfish and Shellfish Products | 0.70 mg | 30% |
| 834 | Fish, smelt, rainbow, raw | Finfish and Shellfish Products | 0.70 mg | 30% |
| 835 | Fish, perch, mixed species, raw | Finfish and Shellfish Products | 0.70 mg | 30% |
| 836 | Babyfood, snack, GERBER GRADUATE FRUIT STRIPS, Real Fruit Bars | Baby Foods | 0.70 mg | 30% |
| 837 | Cookies, chocolate sandwich, with creme filling, regular | Baked Products | 0.70 mg | 30% |
| 838 | Fish, drum, freshwater, raw | Finfish and Shellfish Products | 0.70 mg | 30% |
| 839 | Fish, burbot, raw | Finfish and Shellfish Products | 0.70 mg | 30% |
| 840 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.70 mg | 30% |
| 841 | Lima beans, immature seeds, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.70 mg | 30% |
| 842 | Sea lion, Steller, liver (Alaska Native) | American Indian/Alaska Native Foods | 0.70 mg | 30% |
| 843 | Blackberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.70 mg | 30% |
| 844 | Macaroni and cheese dinner with dry sauce mix, boxed, uncooked | Meals, Entrees, and Side Dishes | 0.70 mg | 30% |
| 845 | Cookies, chocolate wafers | Baked Products | 0.70 mg | 30% |
| 846 | Crackers, saltines, unsalted tops (includes oyster, soda, soup) | Baked Products | 0.69 mg | 30% |
| 847 | Cereals, farina, unenriched, dry | Breakfast Cereals | 0.69 mg | 30% |
| 848 | Sandwich spread, meatless | Legumes and Legume Products | 0.69 mg | 30% |
| 849 | Falafel, home-prepared | Legumes and Legume Products | 0.69 mg | 30% |
| 850 | Celtuce, raw | Vegetables and Vegetable Products | 0.69 mg | 30% |
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