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 851–900 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 851 | Incaparina, dry mix (corn and soy flours), unprepared | Breakfast Cereals | 1.60 mg | 70% | USDA_SR |
| 852 | Chickpea flour (besan) | Legumes and Legume Products | 1.60 mg | 70% | USDA_SR |
| 853 | Chickpea flour (besan) | Legumes and Legume Products | 1.60 mg | 70% | CNF |
| 854 | Soup, bean with bacon, dehydrated | Soups, Sauces and Gravies | 1.60 mg | 70% | CNF |
| 855 | Pineapple, raw, traditional varieties | Fruits and Fruit Juices | 1.59 mg | 69% | USDA_SR |
| 856 | Nuts, chestnuts, japanese, raw | Nut and Seed Products | 1.59 mg | 69% | USDA_SR |
| 857 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 1.59 mg | 69% | CNF |
| 858 | Yardlong beans, mature seeds, raw | Legumes and Legume Products | 1.59 mg | 69% | USDA_SR |
| 859 | Spices, paprika | Spices and Herbs | 1.59 mg | 69% | USDA_SR |
| 860 | Babyfood, snack, biscuit, rice | Babyfoods | 1.59 mg | 69% | CNF |
| 861 | Beans, yardlong, mature seeds, raw | Legumes and Legume Products | 1.59 mg | 69% | CNF |
| 862 | Spices, paprika | Spices and Herbs | 1.59 mg | 69% | CNF |
| 863 | Bread, rice bran | Baked Products | 1.58 mg | 69% | USDA_SR |
| 864 | Bread, rice bran, gluten free | Baked Products | 1.58 mg | 69% | CNF |
| 865 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 1.58 mg | 69% | USDA_SR |
| 866 | Pepper, pasilla, dried | Vegetables and Vegetable Products | 1.58 mg | 69% | CNF |
| 867 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 1.58 mg | 69% | CNF |
| 868 | Hyacinth beans, mature seeds, raw | Legumes and Legume Products | 1.57 mg | 68% | USDA_SR |
| 869 | Beans, hyacinth, raw | Legumes and Legume Products | 1.57 mg | 68% | CNF |
| 870 | Lentils, dry | Legumes and Legume Products | 1.57 mg | 68% | USDA_FF |
| 871 | Papad | Legumes and Legume Products | 1.56 mg | 68% | USDA_SR |
| 872 | Indian, papad (papadum) | Legumes and Legume Products | 1.56 mg | 68% | CNF |
| 873 | Lambsquarters, steamed (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.56 mg | 68% | USDA_SR |
| 874 | Snacks, banana chips | Snacks | 1.56 mg | 68% | USDA_SR |
| 875 | Snacks, banana chips | Snacks | 1.56 mg | 68% | CNF |
| 876 | Cookies, gingersnaps | Baked Products | 1.55 mg | 68% | USDA_SR |
| 877 | Cookie, ginger snap | Baked Products | 1.55 mg | 68% | CNF |
| 878 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 1.55 mg | 68% | USDA_SR |
| 879 | Cereal, ready to eat, Raisin Bran, Kellogg's | Breakfast cereals | 1.55 mg | 67% | CNF |
| 880 | Lentils, flour | Legumes and Legume Products | 1.55 mg | 67% | CNF |
| 881 | Crackers, wheat, regular | Baked Products | 1.55 mg | 67% | USDA_SR |
| 882 | Cracker, wheat | Baked Products | 1.55 mg | 67% | CNF |
| 883 | Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors | Snacks | 1.55 mg | 67% | USDA_SR |
| 884 | Nuts, mixed nuts, oil roasted, without peanuts, without salt added | Nut and Seed Products | 1.55 mg | 67% | USDA_SR |
| 885 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 1.55 mg | 67% | USDA_SR |
| 886 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 1.55 mg | 67% | CNF |
| 887 | Nuts, mixed nuts, oil roasted without peanuts | Nuts and Seeds | 1.55 mg | 67% | CNF |
| 888 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 1.55 mg | 67% | USDA_SR |
| 889 | Sorghum, whole grain, white, dry, raw | Cereal Grains and Pasta | 1.54 mg | 67% | USDA_FF |
| 890 | Flour, buckwheat | Cereal Grains and Pasta | 1.54 mg | 67% | USDA_FF |
| 891 | Cowpeas, catjang, mature seeds, raw | Legumes and Legume Products | 1.54 mg | 67% | USDA_SR |
| 892 | Black-eyed peas (cowpeas), catjang, raw | Legumes and Legume Products | 1.54 mg | 67% | CNF |
| 893 | Pancake, whole wheat, dry mix, incomplete, prepared, (with egg, oil, milk) | Baked Products | 1.54 mg | 67% | CNF |
| 894 | Syrups, sorghum | Sweets | 1.53 mg | 67% | USDA_SR |
| 895 | Molasses | Sweets | 1.53 mg | 67% | USDA_SR |
| 896 | Snacks, granola bars, soft, uncoated, plain | Snacks | 1.53 mg | 67% | USDA_SR |
| 897 | Sweets, syrups, sorghum | Sweets | 1.53 mg | 67% | CNF |
| 898 | Sweets, fancy molasses | Sweets | 1.53 mg | 67% | CNF |
| 899 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 1.53 mg | 66% | USDA_SR |
| 900 | Natto | Legumes and Legume Products | 1.53 mg | 66% | USDA_SR |
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