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 51–100 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 51 | Spices, spearmint, dried | Spices and Herbs | 11.48 mg | 499% | CNF |
| 52 | Nuts, macadamia nuts, raw | Nut and Seed Products | 11.30 mg | 491% | USDA_FF |
| 53 | Spices, parsley, dried | Spices and Herbs | 10.50 mg | 457% | CNF |
| 54 | Nuts, pine nuts, raw | Nut and Seed Products | 10.25 mg | 446% | USDA_FF |
| 55 | Mango, dried, sweetened | Fruits and Fruit Juices | 10.00 mg | 435% | USDA_SR |
| 56 | Game meat, native, caribou (reindeer), stomach, raw | Lamb, Veal and Game | 10.00 mg | 435% | CNF |
| 57 | Spices, parsley, dried | Spices and Herbs | 9.81 mg | 427% | USDA_SR |
| 58 | Spices, basil, dried | Spices and Herbs | 9.80 mg | 426% | USDA_SR |
| 59 | Spices, basil, dried | Spices and Herbs | 9.80 mg | 426% | CNF |
| 60 | Teff, uncooked | Cereal Grains and Pasta | 9.24 mg | 402% | USDA_SR |
| 61 | Grains, teff, uncooked | Cereals, Grains and Pasta | 9.24 mg | 402% | CNF |
| 62 | Nuts, pine nuts, dried | Nut and Seed Products | 8.80 mg | 383% | USDA_SR |
| 63 | Nuts, pine nuts, pignolia, dried | Nuts and Seeds | 8.80 mg | 383% | CNF |
| 64 | Spices, curry powder | Spices and Herbs | 8.30 mg | 361% | USDA_SR |
| 65 | Spices, curry powder | Spices and Herbs | 8.30 mg | 361% | CNF |
| 66 | Spices, bay leaf | Spices and Herbs | 8.17 mg | 355% | USDA_SR |
| 67 | Spices, bay leaf | Spices and Herbs | 8.17 mg | 355% | CNF |
| 68 | Seeds, hemp seeds, hulled | Nuts and Seeds | 8.14 mg | 354% | CNF |
| 69 | Spices, tarragon, dried | Spices and Herbs | 7.97 mg | 346% | USDA_SR |
| 70 | Spices, tarragon, dried | Spices and Herbs | 7.97 mg | 346% | CNF |
| 71 | Nuts, formulated, wheat-based, unflavored, with salt added | Nut and Seed Products | 7.92 mg | 344% | USDA_SR |
| 72 | Nuts, simulated product, wheat-based, unflavoured, with salt | Nuts and Seeds | 7.92 mg | 344% | CNF |
| 73 | Spices, thyme, dried | Spices and Herbs | 7.87 mg | 342% | USDA_SR |
| 74 | Spices, thyme, dried | Spices and Herbs | 7.87 mg | 342% | CNF |
| 75 | Seeds, hemp seed, hulled | Nut and Seed Products | 7.60 mg | 330% | USDA_SR |
| 76 | Hazelnuts, beaked (Northern Plains Indians) | American Indian/Alaska Native Foods | 7.60 mg | 330% | USDA_SR |
| 77 | Spices, celery seed | Spices and Herbs | 7.57 mg | 329% | USDA_SR |
| 78 | Spices, celery seed | Spices and Herbs | 7.57 mg | 329% | CNF |
| 79 | Chia seeds, dry, raw | Cereal Grains and Pasta | 7.56 mg | 329% | USDA_FF |
| 80 | Nuts, formulated, wheat-based, all flavors except macadamia, without salt | Nut and Seed Products | 6.95 mg | 302% | USDA_SR |
| 81 | Nuts, simulated product, wheat-based, all flavours except macadamia, without salt | Nuts and Seeds | 6.95 mg | 302% | CNF |
| 82 | Spices, poultry seasoning | Spices and Herbs | 6.86 mg | 298% | USDA_SR |
| 83 | Spices, poultry seasoning | Spices and Herbs | 6.86 mg | 298% | CNF |
| 84 | Cereal, ready to eat, All Bran Original, Kellogg's | Breakfast cereals | 6.80 mg | 296% | CNF |
| 85 | Mollusks, mussel, blue, cooked, moist heat | Finfish and Shellfish Products | 6.80 mg | 296% | USDA_SR |
| 86 | Mollusks, mussel, blue, boiled or steamed | Finfish and Shellfish Products | 6.80 mg | 296% | CNF |
| 87 | Grains, rye flour, dark | Cereals, Grains and Pasta | 6.73 mg | 293% | CNF |
| 88 | Spices, poppy seed | Spices and Herbs | 6.71 mg | 292% | USDA_SR |
| 89 | Spices, poppy seed | Spices and Herbs | 6.71 mg | 292% | CNF |
| 90 | Fireweed, leaves, raw | Vegetables and Vegetable Products | 6.70 mg | 291% | USDA_SR |
| 91 | Fireweed, native, leaves, raw | Vegetables and Vegetable Products | 6.70 mg | 291% | CNF |
| 92 | Nuts, butternuts, dried | Nut and Seed Products | 6.56 mg | 285% | USDA_SR |
| 93 | Nuts, butternuts (long walnuts), dried | Nuts and Seeds | 6.56 mg | 285% | CNF |
| 94 | Spices, fennel seed | Spices and Herbs | 6.53 mg | 284% | USDA_SR |
| 95 | Spices, fennel seed | Spices and Herbs | 6.53 mg | 284% | CNF |
| 96 | Cereal, ready to eat, Fibre First Multibran, Blue Menu, President's Choice | Breakfast cereals | 6.50 mg | 283% | CNF |
| 97 | Spices, coriander leaf, dried | Spices and Herbs | 6.36 mg | 276% | USDA_SR |
| 98 | Spices, coriander leaf (cilantro), dried | Spices and Herbs | 6.36 mg | 276% | CNF |
| 99 | Cereal, ready to eat, All Bran Buds, Kellogg's | Breakfast cereals | 6.35 mg | 276% | CNF |
| 100 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 6.18 mg | 269% | USDA_SR |
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