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 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 851 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 0.69 mg | 30% |
| 852 | Succotash, raw | Vegetables and Vegetable Products | 0.69 mg | 30% |
| 853 | Celtuce, raw | Vegetables and Vegetable Products | 0.69 mg | 30% |
| 854 | Cracker, saltine (also oyster, soda, soup) | Baked Products | 0.69 mg | 30% |
| 855 | Pancake, plain (includes buttermilk), dry mix, complete, unprepared | Baked Products | 0.69 mg | 30% |
| 856 | Cake, gingerbread, homemade | Baked Products | 0.68 mg | 30% |
| 857 | Grains, wheat flour, white, cake flour | Cereals, Grains and Pasta | 0.68 mg | 30% |
| 858 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 0.68 mg | 30% |
| 859 | Cookie, sandwich with peanut butter filling, chocolate coated | Baked Products | 0.68 mg | 30% |
| 860 | Cereal, ready to eat, Nesquik, General Mills | Breakfast cereals | 0.68 mg | 29% |
| 861 | Lupins, boiled, salted | Legumes and Legume Products | 0.68 mg | 29% |
| 862 | Lupins, boiled | Legumes and Legume Products | 0.68 mg | 29% |
| 863 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 0.67 mg | 29% |
| 864 | Icing (frosting), coconut-nut, ready to eat | Sweets | 0.67 mg | 29% |
| 865 | Snacks, bagel chips | Snacks | 0.67 mg | 29% |
| 866 | Raspberry, frozen, unsweetened | Fruits and fruit juices | 0.67 mg | 29% |
| 867 | Raspberry, raw | Fruits and fruit juices | 0.67 mg | 29% |
| 868 | Bread, white, commercial, with added fibre, toasted | Baked Products | 0.67 mg | 29% |
| 869 | Granola bar, cereal bar, fruit-filled, all flavours | Baked Products | 0.67 mg | 29% |
| 870 | Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A | Beverages | 0.67 mg | 29% |
| 871 | Sweet potato, frozen, baked | Vegetables and Vegetable Products | 0.67 mg | 29% |
| 872 | Sweet potato, frozen, unprepared | Vegetables and Vegetable Products | 0.67 mg | 29% |
| 873 | Hot chocolate, with aspartame, mix, powder | Beverages | 0.67 mg | 29% |
| 874 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 0.67 mg | 29% |
| 875 | Candies, M&M's peanut chocolate candies | Sweets | 0.66 mg | 29% |
| 876 | Cookie, chocolate chip, homemade, made with butter | Baked Products | 0.66 mg | 29% |
| 877 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 0.66 mg | 29% |
| 878 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 0.66 mg | 29% |
| 879 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, prepared, Quaker | Breakfast cereals | 0.66 mg | 29% |
| 880 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 0.66 mg | 29% |
| 881 | Collards, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.66 mg | 29% |
| 882 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 0.66 mg | 29% |
| 883 | Kale, raw | Vegetables and Vegetable Products | 0.66 mg | 29% |
| 884 | Biscuit, multigrain, refrigerated dough | Baked Products | 0.66 mg | 29% |
| 885 | Collards, raw | Vegetables and Vegetable Products | 0.66 mg | 29% |
| 886 | Pasta mix, classic beef, unprepared | Mixed Dishes | 0.66 mg | 29% |
| 887 | Pasta mix, classic cheeseburger macaroni, unprepared | Mixed Dishes | 0.66 mg | 28% |
| 888 | Candies, REESE'S BITES | Sweets | 0.65 mg | 28% |
| 889 | Cracker, matzo, plain | Baked Products | 0.65 mg | 28% |
| 890 | Raspberry, frozen, sweetened | Fruits and fruit juices | 0.65 mg | 28% |
| 891 | Kale, scotch, raw | Vegetables and Vegetable Products | 0.65 mg | 28% |
| 892 | Beans, lima (fordhook), frozen, boiled, drained | Vegetables and Vegetable Products | 0.65 mg | 28% |
| 893 | Blackberry, raw | Fruits and fruit juices | 0.65 mg | 28% |
| 894 | Succotash, canned with cream style corn | Vegetables and Vegetable Products | 0.65 mg | 28% |
| 895 | Cereal, hot, oats, instant: Cookies and Cream, prepared, Quaker | Breakfast cereals | 0.65 mg | 28% |
| 896 | Soup, ramen noodles, beef flavour, dry | Soups, Sauces and Gravies | 0.64 mg | 28% |
| 897 | Dessert, rennin, chocolate, dry mix, unprepared | Sweets | 0.64 mg | 28% |
| 898 | Cookie, peanut butter, commercial | Baked Products | 0.64 mg | 28% |
| 899 | Mollusks, oyster, pacific, raw | Finfish and Shellfish Products | 0.64 mg | 28% |
| 900 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 0.64 mg | 28% |
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