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 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 0.64 mg | 28% |
| 902 | Beans, lima (fordhook), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.64 mg | 28% |
| 903 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.64 mg | 28% |
| 904 | Wonton wrapper (egg roll wrapper) | Baked Products | 0.64 mg | 28% |
| 905 | Cracker, saltine (also oyster, soda, soup), low fat and sodium | Baked Products | 0.64 mg | 28% |
| 906 | Beans, white, boiled, salted | Legumes and Legume Products | 0.64 mg | 28% |
| 907 | Beans, white, boiled | Legumes and Legume Products | 0.64 mg | 28% |
| 908 | Cracker, rye, sandwich-type with cheese filling | Baked Products | 0.64 mg | 28% |
| 909 | Babyfood, cereal, barley, with milk powder, dry | Babyfoods | 0.63 mg | 28% |
| 910 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 0.63 mg | 28% |
| 911 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 0.63 mg | 27% |
| 912 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 0.63 mg | 27% |
| 913 | Bread, rye | Baked Products | 0.63 mg | 27% |
| 914 | English muffin, plain (also sourdough), toasted | Baked Products | 0.63 mg | 27% |
| 915 | Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat | Snacks | 0.63 mg | 27% |
| 916 | Cracker, cheese, reduced sodium | Baked Products | 0.63 mg | 27% |
| 917 | Malted milk, chocolate flavour, enriched powder | Beverages | 0.63 mg | 27% |
| 918 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 0.62 mg | 27% |
| 919 | Soup, ramen noodles, chicken flavour, dry | Soups, Sauces and Gravies | 0.62 mg | 27% |
| 920 | Candies, bars, Hershey's Milk Chocolate with almonds | Sweets | 0.62 mg | 27% |
| 921 | Potato, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 0.62 mg | 27% |
| 922 | Seeds, lotus seeds, raw | Nuts and Seeds | 0.62 mg | 27% |
| 923 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 0.62 mg | 27% |
| 924 | Grains, semolina | Cereals, Grains and Pasta | 0.62 mg | 27% |
| 925 | Cookie, shortbread, pecan, commercial | Baked Products | 0.62 mg | 27% |
| 926 | Grape juice, frozen concentrate, sugar and vitamin C added, undiluted | Fruits and fruit juices | 0.62 mg | 27% |
| 927 | Potato, skin, baked | Vegetables and Vegetable Products | 0.62 mg | 27% |
| 928 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 0.61 mg | 27% |
| 929 | Pie crust, standard type, frozen, ready-to-bake, baked | Baked Products | 0.61 mg | 27% |
| 930 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 0.61 mg | 27% |
| 931 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 0.61 mg | 27% |
| 932 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 0.61 mg | 26% |
| 933 | Bread, white, commercial, with added fibre | Baked Products | 0.61 mg | 26% |
| 934 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 0.60 mg | 26% |
| 935 | English muffin, multigrain (also granola) | Baked Products | 0.60 mg | 26% |
| 936 | Potato, skin, raw | Vegetables and Vegetable Products | 0.60 mg | 26% |
| 937 | Babyfood, cereal, oat, with milk powder and fruit, prepared with water | Babyfoods | 0.60 mg | 26% |
| 938 | Cracker, matzo, egg | Baked Products | 0.60 mg | 26% |
| 939 | Fish, mullet (sucker), white, raw | Finfish and Shellfish Products | 0.60 mg | 26% |
| 940 | Beans, baked, canned, with beef | Legumes and Legume Products | 0.60 mg | 26% |
| 941 | Spinach, canned, drained solids | Vegetables and Vegetable Products | 0.60 mg | 26% |
| 942 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 0.59 mg | 26% |
| 943 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 0.59 mg | 26% |
| 944 | Bread stuffing, dry mix, unprepared | Baked Products | 0.59 mg | 26% |
| 945 | Lamb, liver, pan-fried | Lamb, Veal and Game | 0.59 mg | 26% |
| 946 | Candies, peanut brittle, homemade | Sweets | 0.59 mg | 26% |
| 947 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 0.59 mg | 26% |
| 948 | Mollusks, oyster, eastern (blue point), wild, boiled or steamed | Finfish and Shellfish Products | 0.59 mg | 26% |
| 949 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 0.59 mg | 26% |
| 950 | Cookie, brownie, homemade | Baked Products | 0.59 mg | 26% |
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