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 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Blackberries, raw | Fruits and Fruit Juices | 0.65 mg | 28% |
| 902 | Cornmeal, white (Navajo) | American Indian/Alaska Native Foods | 0.65 mg | 28% |
| 903 | Succotash, (corn and limas), canned, with cream style corn | Vegetables and Vegetable Products | 0.65 mg | 28% |
| 904 | Soup, ramen noodle, beef flavor, dry | Soups, Sauces, and Gravies | 0.64 mg | 28% |
| 905 | Mollusks, oyster, Pacific, raw | Finfish and Shellfish Products | 0.64 mg | 28% |
| 906 | Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water | Breakfast Cereals | 0.64 mg | 28% |
| 907 | Cookies, peanut butter, commercially prepared, regular | Baked Products | 0.64 mg | 28% |
| 908 | Desserts, rennin, chocolate, dry mix | Sweets | 0.64 mg | 28% |
| 909 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 0.64 mg | 28% |
| 910 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 0.64 mg | 28% |
| 911 | Cookies, oatmeal, commercially prepared, special dietary | Baked Products | 0.64 mg | 28% |
| 912 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.64 mg | 28% |
| 913 | Wonton wrappers (includes egg roll wrappers) | Baked Products | 0.64 mg | 28% |
| 914 | Crackers, saltines, fat-free, low-sodium | Baked Products | 0.64 mg | 28% |
| 915 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.64 mg | 28% |
| 916 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.64 mg | 28% |
| 917 | Crackers, rye, sandwich-type with cheese filling | Baked Products | 0.64 mg | 28% |
| 918 | Wheat flour, white, cake, enriched | Cereal Grains and Pasta | 0.63 mg | 28% |
| 919 | Bread, white wheat | Baked Products | 0.63 mg | 28% |
| 920 | Sauce, pesto, ready-to-serve, shelf stable | Soups, Sauces, and Gravies | 0.63 mg | 28% |
| 921 | Collards, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.63 mg | 28% |
| 922 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES | Breakfast Cereals | 0.63 mg | 27% |
| 923 | Quinoa, cooked | Cereal Grains and Pasta | 0.63 mg | 27% |
| 924 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 0.63 mg | 27% |
| 925 | Soup, ramen noodle, any flavor, dry | Soups, Sauces, and Gravies | 0.63 mg | 27% |
| 926 | Crackers, cheese, low sodium | Baked Products | 0.63 mg | 27% |
| 927 | Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat | Snacks | 0.63 mg | 27% |
| 928 | Wheat flour, white (industrial), 9% protein, bleached, unenriched | Cereal Grains and Pasta | 0.63 mg | 27% |
| 929 | Wheat flour, white (industrial), 9% protein, bleached, enriched | Cereal Grains and Pasta | 0.63 mg | 27% |
| 930 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza | Baked Products | 0.63 mg | 27% |
| 931 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 0.62 mg | 27% |
| 932 | Soup, ramen noodle, chicken flavor, dry | Soups, Sauces, and Gravies | 0.62 mg | 27% |
| 933 | Crackers, snack, Goya Crackers | Baked Products | 0.62 mg | 27% |
| 934 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 0.62 mg | 27% |
| 935 | Wheat flour, white (industrial), 13% protein, bleached, enriched | Cereal Grains and Pasta | 0.62 mg | 27% |
| 936 | Candies, milk chocolate, with almonds | Sweets | 0.62 mg | 27% |
| 937 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 0.62 mg | 27% |
| 938 | Seeds, lotus seeds, raw | Nut and Seed Products | 0.62 mg | 27% |
| 939 | Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched | Baked Products | 0.62 mg | 27% |
| 940 | Semolina, enriched | Cereal Grains and Pasta | 0.62 mg | 27% |
| 941 | Semolina, unenriched | Cereal Grains and Pasta | 0.62 mg | 27% |
| 942 | Cookies, shortbread, commercially prepared, pecan | Baked Products | 0.62 mg | 27% |
| 943 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 0.62 mg | 27% |
| 944 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 0.62 mg | 27% |
| 945 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 0.61 mg | 27% |
| 946 | Wheat flour, white, tortilla mix, enriched | Cereal Grains and Pasta | 0.61 mg | 27% |
| 947 | Raspberries, frozen, red, unsweetened | Fruits and Fruit Juices | 0.61 mg | 27% |
| 948 | Bulgur, cooked | Cereal Grains and Pasta | 0.61 mg | 26% |
| 949 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 0.60 mg | 26% |
| 950 | Muffins, English, mixed-grain (includes granola) | Baked Products | 0.60 mg | 26% |
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