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 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Seaweed, Canadian cultivated EMI-TSUNOMATA, dried | Vegetables and Vegetable Products | 5.88 mg | 256% |
| 52 | Grains, oat bran, dry | Cereals, Grains and Pasta | 5.63 mg | 245% |
| 53 | Nuts, filberts or hazelnuts, dry roasted, unblanched | Nuts and Seeds | 5.55 mg | 241% |
| 54 | Grains, rye flour, medium | Cereals, Grains and Pasta | 5.46 mg | 237% |
| 55 | Spices, marjoram, dried | Spices and Herbs | 5.43 mg | 236% |
| 56 | Cracker, rye, wafers, plain | Baked Products | 5.37 mg | 233% |
| 57 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 5.22 mg | 227% |
| 58 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 5.22 mg | 227% |
| 59 | Snacks, rice cakes, brown rice, multigrain | Snacks | 5.22 mg | 227% |
| 60 | Snacks, rice cakes, brown rice, corn | Snacks | 5.08 mg | 221% |
| 61 | Netted willow, native, leaves, raw | Vegetables and Vegetable Products | 5.00 mg | 217% |
| 62 | Spices, oregano, ground | Spices and Herbs | 4.99 mg | 217% |
| 63 | Grains, oats | Cereals, Grains and Pasta | 4.92 mg | 214% |
| 64 | Peanut flour, defatted, salted | Legumes and Legume Products | 4.90 mg | 213% |
| 65 | Nuts, hickory nuts, dried | Nuts and Seeds | 4.61 mg | 200% |
| 66 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 4.54 mg | 198% |
| 67 | Nuts, pecans, dried | Nuts and Seeds | 4.50 mg | 196% |
| 68 | Seeds, pumpkin and squash seed kernels, roasted, salted | Nuts and Seeds | 4.49 mg | 195% |
| 69 | Seeds, pumpkin and squash seed kernels, roasted | Nuts and Seeds | 4.49 mg | 195% |
| 70 | Grains, wheat, soft red winter | Cereals, Grains and Pasta | 4.39 mg | 191% |
| 71 | Nuts, pine nuts, pinyon, dried | Nuts and Seeds | 4.33 mg | 188% |
| 72 | spices, pepper, white | Spices and Herbs | 4.30 mg | 187% |
| 73 | Seaweed, agar, dried | Vegetables and Vegetable Products | 4.30 mg | 187% |
| 74 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 4.30 mg | 187% |
| 75 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 4.30 mg | 187% |
| 76 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 4.29 mg | 187% |
| 77 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 4.29 mg | 187% |
| 78 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 4.29 mg | 187% |
| 79 | Peanut flour, low-fat | Legumes and Legume Products | 4.23 mg | 184% |
| 80 | Soy protein concentrate (prepared with acid and water wash) | Legumes and Legume Products | 4.19 mg | 182% |
| 81 | Soy protein concentrate (prepared with alcohol) | Legumes and Legume Products | 4.19 mg | 182% |
| 82 | Grains, triticale flour, whole-grain | Cereals, Grains and Pasta | 4.18 mg | 182% |
| 83 | Sweets, baking chocolate, unsweetened, square | Sweets | 4.17 mg | 181% |
| 84 | Cereal, hot, oats, instant: regular, dry | Breakfast cereals | 4.16 mg | 181% |
| 85 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 4.16 mg | 181% |
| 86 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 4.13 mg | 180% |
| 87 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 4.05 mg | 176% |
| 88 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 4.02 mg | 175% |
| 89 | Grains, rice flour, brown | Cereals, Grains and Pasta | 4.01 mg | 174% |
| 90 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 3.98 mg | 173% |
| 91 | Spices, dill weed, dried | Spices and Herbs | 3.95 mg | 172% |
| 92 | Nuts, pecans, dry roasted, salted | Nuts and Seeds | 3.93 mg | 171% |
| 93 | Nuts, pecans, dry roasted | Nuts and Seeds | 3.93 mg | 171% |
| 94 | Nuts, walnuts, black, dried | Nuts and Seeds | 3.90 mg | 169% |
| 95 | Cereal, ready to eat, Raisin Bran, Post | Breakfast cereals | 3.86 mg | 168% |
| 96 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 3.85 mg | 167% |
| 97 | sweets, syrups, maple, prepackaged | Sweets | 3.85 mg | 167% |
| 98 | Sweets, cocoa, powder, unsweetened | Sweets | 3.84 mg | 167% |
| 99 | Grains, wheat, hard white | Cereals, Grains and Pasta | 3.82 mg | 166% |
| 100 | Soy meal, defatted, raw | Legumes and Legume Products | 3.80 mg | 165% |
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