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 901–950 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 901 | Soybean, fermented products, natto | Legumes and Legume Products | 1.53 mg | 66% | CNF |
| 902 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 1.53 mg | 66% | CNF |
| 903 | Babyfood, cereal, rice, dry | Babyfoods | 1.53 mg | 66% | CNF |
| 904 | Mungo beans, mature seeds, raw | Legumes and Legume Products | 1.53 mg | 66% | USDA_SR |
| 905 | Beans, mungo, raw | Legumes and Legume Products | 1.53 mg | 66% | CNF |
| 906 | Bread, rice bran, toasted | Baked Products | 1.52 mg | 66% | USDA_SR |
| 907 | Bread, rice bran, gluten free, toasted | Baked Products | 1.52 mg | 66% | CNF |
| 908 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 1.52 mg | 66% | USDA_FF |
| 909 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 1.52 mg | 66% | USDA_FF |
| 910 | Seeds, sisymbrium sp. seeds, whole, dried | Nut and Seed Products | 1.51 mg | 66% | USDA_SR |
| 911 | Seeds, sisymbrium sp. seeds, whole, dried | Nuts and Seeds | 1.51 mg | 66% | CNF |
| 912 | Snacks, granola bars, hard, chocolate chip | Snacks | 1.51 mg | 66% | USDA_SR |
| 913 | Spaghetti, spinach, cooked | Cereal Grains and Pasta | 1.50 mg | 65% | USDA_SR |
| 914 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 1.50 mg | 65% | CNF |
| 915 | Cereals ready-to-eat, rice, puffed, fortified | Breakfast Cereals | 1.50 mg | 65% | USDA_SR |
| 916 | Spices, mace, ground | Spices and Herbs | 1.50 mg | 65% | USDA_SR |
| 917 | Nuts, coconut meat, raw | Nut and Seed Products | 1.50 mg | 65% | USDA_SR |
| 918 | Nuts, coconut meat, raw | Nuts and Seeds | 1.50 mg | 65% | CNF |
| 919 | Soup, chicken vegetable, dehydrated | Soups, Sauces and Gravies | 1.50 mg | 65% | CNF |
| 920 | Spices, mace, ground | Spices and Herbs | 1.50 mg | 65% | CNF |
| 921 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 1.50 mg | 65% | USDA_SR |
| 922 | Tofu, fried | Legumes and Legume Products | 1.50 mg | 65% | USDA_SR |
| 923 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 1.49 mg | 65% | USDA_SR |
| 924 | Cracker, saltine (also oyster, soda, soup), whole wheat (includes multigrain) | Baked Products | 1.49 mg | 65% | CNF |
| 925 | Soy protein isolate, potassium type | Legumes and Legume Products | 1.49 mg | 65% | USDA_SR |
| 926 | Soy protein isolate | Legumes and Legume Products | 1.49 mg | 65% | USDA_SR |
| 927 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 1.49 mg | 65% | CNF |
| 928 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 1.49 mg | 65% | CNF |
| 929 | Lambsquarters, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.49 mg | 65% | USDA_SR |
| 930 | Tofu, fried (prepared with calcium sulphate) | Legumes and Legume Products | 1.49 mg | 65% | CNF |
| 931 | Tofu, fried | Legumes and Legume Products | 1.49 mg | 65% | CNF |
| 932 | Seeds, sesame flour, high-fat | Nut and Seed Products | 1.49 mg | 65% | USDA_SR |
| 933 | Seeds, sesame flour, high-fat | Nuts and Seeds | 1.49 mg | 65% | CNF |
| 934 | Cereal, ready to eat, Rice Krispies, Kellogg's | Breakfast cereals | 1.48 mg | 64% | CNF |
| 935 | Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post | Breakfast cereals | 1.48 mg | 64% | CNF |
| 936 | Cereal, ready to eat, Honey Bunches of Oats (Honey Roasted), Post | Breakfast cereals | 1.48 mg | 64% | CNF |
| 937 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 1.48 mg | 64% | USDA_SR |
| 938 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 1.48 mg | 64% | CNF |
| 939 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 1.48 mg | 64% | CNF |
| 940 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 1.48 mg | 64% | CNF |
| 941 | Bread, protein (includes gluten) | Baked Products | 1.47 mg | 64% | USDA_SR |
| 942 | Bread, protein (includes gluten) | Baked Products | 1.47 mg | 64% | CNF |
| 943 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 1.46 mg | 64% | CNF |
| 944 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nut and Seed Products | 1.46 mg | 63% | USDA_SR |
| 945 | Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | Nut and Seed Products | 1.46 mg | 63% | USDA_SR |
| 946 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 1.46 mg | 63% | CNF |
| 947 | Seeds, sesame butter, tahini, unroasted kernels | Nuts and Seeds | 1.46 mg | 63% | CNF |
| 948 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 1.46 mg | 63% | USDA_SR |
| 949 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 1.46 mg | 63% | CNF |
| 950 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 1.45 mg | 63% | CNF |
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