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 9201–9250 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9201 | Beef, round, full cut, separable lean only, trimmed to 1/4" fat, select, cooked, broiled | Beef Products | 0.02 mg | 1% | USDA_SR |
| 9202 | Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | Beef Products | 0.02 mg | 1% | USDA_SR |
| 9203 | Canadian bacon, cooked, pan-fried | Pork Products | 0.02 mg | 1% | USDA_SR |
| 9204 | Pork, cured, ham, whole, separable lean only, roasted | Pork Products | 0.02 mg | 1% | USDA_SR |
| 9205 | Pork, fresh, loin, whole, separable lean only, cooked, roasted | Pork Products | 0.02 mg | 1% | USDA_SR |
| 9206 | Elk, free range, roast, eye of round, cooked (Shoshone Bannock) | American Indian/Alaska Native Foods | 0.02 mg | 1% | USDA_SR |
| 9207 | Pork, fresh, loin, blade (roasts), bone-in, separable lean and fat, cooked, roasted | Pork Products | 0.02 mg | 1% | USDA_SR |
| 9208 | Pork, fresh, leg (ham), rump half, separable lean and fat, cooked, roasted | Pork Products | 0.02 mg | 1% | USDA_SR |
| 9209 | Lemon juice from concentrate, bottled, REAL LEMON | Fruits and Fruit Juices | 0.02 mg | 1% | USDA_SR |
| 9210 | Lemon juice from concentrate, canned or bottled | Fruits and Fruit Juices | 0.02 mg | 1% | USDA_SR |
| 9211 | Lamb, New Zealand, tenderloin, lean, fast fried | Lamb, Veal and Game | 0.02 mg | 1% | CNF |
| 9212 | Lamb, New Zealand, tenderloin, lean and fat, fast fried | Lamb, Veal and Game | 0.02 mg | 1% | CNF |
| 9213 | Beef, chuck, short ribs, boneless, lean, 0mm trim, braised | Beef Products | 0.02 mg | 1% | CNF |
| 9214 | Pork, cured, back bacon, pan-fried | Pork Products | 0.02 mg | 1% | CNF |
| 9215 | Yogourt, fruit flavoured, low fat, with added omega-3 from flax (0.5-1.9% M.F.) | Dairy and Egg Products | 0.02 mg | 1% | CNF |
| 9216 | Pork, composite cuts, leg, loin and shoulder, lean and fat, raw | Pork Products | 0.02 mg | 1% | CNF |
| 9217 | Turkey, broiler, thigh, meat only, roasted | Poultry Products | 0.02 mg | 1% | CNF |
| 9218 | Beef, loin, top sirloin roast, boneless, lean, cooked, roasted | Beef Products | 0.02 mg | 1% | CNF |
| 9219 | Beef, hip, sirloin tip roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted | Beef Products | 0.02 mg | 1% | CNF |
| 9220 | Beef, chuck, blade roast, boneless, lean and fat, 3mm (1/8'') trim, cooked, braised | Beef Products | 0.02 mg | 1% | CNF |
| 9221 | Beverage mix, carob flavour, powder, with 2% M.F. milk | Beverages | 0.02 mg | 1% | CNF |
| 9222 | Deli-meat, turkey breast, cooked, fat free, sliced | Sausages and Luncheon meats | 0.02 mg | 1% | CNF |
| 9223 | Dessert, egg custard, dry mix, prepared with 2% milk | Sweets | 0.02 mg | 1% | CNF |
| 9224 | Lamb, lungs, braised | Lamb, Veal and Game | 0.02 mg | 1% | CNF |
| 9225 | Fish, salmon, atlantic, farmed, baked or broiled | Finfish and Shellfish Products | 0.02 mg | 1% | CNF |
| 9226 | Fish, tuna, white, canned with oil, drained, unsalted | Finfish and Shellfish Products | 0.02 mg | 1% | CNF |
| 9227 | Fish, tuna, white, canned with oil, drained, salted | Finfish and Shellfish Products | 0.02 mg | 1% | CNF |
| 9228 | Fish, salmon, atlantic, wild, raw | Finfish and Shellfish Products | 0.02 mg | 1% | CNF |
| 9229 | Fish, mullet, striped, raw | Finfish and Shellfish Products | 0.02 mg | 1% | CNF |
| 9230 | Coffee substitute, cereal grain beverage, powder, with whole milk | Beverages | 0.02 mg | 1% | CNF |
| 9231 | Beef, ground, medium, patty, pan-fried | Beef Products | 0.02 mg | 1% | CNF |
| 9232 | Pork, cured, back bacon (cornmeal, peameal), uncooked | Pork Products | 0.02 mg | 1% | CNF |
| 9233 | Pork, cured, ham, whole, lean | Pork Products | 0.02 mg | 1% | CNF |
| 9234 | Pork, loin, whole, lean, roasted | Pork Products | 0.02 mg | 1% | CNF |
| 9235 | Pork, leg, butt portion, lean and fat, roasted | Pork Products | 0.02 mg | 1% | CNF |
| 9236 | Chicken, ground, lean, cooked | Poultry Products | 0.02 mg | 1% | CNF |
| 9237 | Chicken, ground, lean, raw | Poultry Products | 0.02 mg | 1% | CNF |
| 9238 | Chicken, broiler, thigh, meat, roasted | Poultry Products | 0.02 mg | 1% | CNF |
| 9239 | Chicken, cornish game hens, meat and skin, raw | Poultry Products | 0.02 mg | 1% | CNF |
| 9240 | Turkey, all classes, ground, cooked | Poultry Products | 0.02 mg | 1% | CNF |
| 9241 | Pheasant, meat only, raw | Poultry Products | 0.02 mg | 1% | CNF |
| 9242 | Chicken, broiler, wing, meat, roasted | Poultry Products | 0.02 mg | 1% | CNF |
| 9243 | Chicken, broiler, wing, meat, fried | Poultry Products | 0.02 mg | 1% | CNF |
| 9244 | Chicken, broiler, leg, meat and skin, raw | Poultry Products | 0.02 mg | 1% | CNF |
| 9245 | Turkey, ground, 93% lean/ 7% fat, raw | Poultry Products | 0.02 mg | 1% | USDA_FF |
| 9246 | Grapefruit juice, red, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 0.02 mg | 1% | USDA_FF |
| 9247 | Ham, sliced, restaurant | Pork Products | 0.01 mg | 1% | USDA_FF |
| 9248 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 0.01 mg | 1% | USDA_FF |
| 9249 | Fish, catfish, channel, farmed, raw | Finfish and Shellfish Products | 0.01 mg | 1% | USDA_SR |
| 9250 | Fish, yellowtail, mixed species, raw | Finfish and Shellfish Products | 0.01 mg | 1% | USDA_SR |
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