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 383 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 1.93 mg | 84% |
| 52 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 1.90 mg | 83% |
| 53 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 1.90 mg | 83% |
| 54 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 1.87 mg | 81% |
| 55 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 1.87 mg | 81% |
| 56 | Flour, almond | Nut and Seed Products | 1.81 mg | 79% |
| 57 | Beans, cannellini, dry | Legumes and Legume Products | 1.78 mg | 78% |
| 58 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 1.78 mg | 77% |
| 59 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 1.78 mg | 77% |
| 60 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 1.78 mg | 77% |
| 61 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 1.78 mg | 77% |
| 62 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 1.76 mg | 77% |
| 63 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 1.76 mg | 77% |
| 64 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 1.70 mg | 74% |
| 65 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 1.70 mg | 74% |
| 66 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 1.70 mg | 74% |
| 67 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 1.70 mg | 74% |
| 68 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 1.69 mg | 73% |
| 69 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 1.69 mg | 73% |
| 70 | Peanut butter, creamy | Legumes and Legume Products | 1.68 mg | 73% |
| 71 | Peanuts, raw | Legumes and Legume Products | 1.68 mg | 73% |
| 72 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 1.68 mg | 73% |
| 73 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 1.67 mg | 73% |
| 74 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 1.67 mg | 73% |
| 75 | Sesame butter, creamy | Nut and Seed Products | 1.61 mg | 70% |
| 76 | Lentils, dry | Legumes and Legume Products | 1.57 mg | 68% |
| 77 | Sorghum, whole grain, white, dry, raw | Cereal Grains and Pasta | 1.54 mg | 67% |
| 78 | Flour, buckwheat | Cereal Grains and Pasta | 1.54 mg | 67% |
| 79 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 1.52 mg | 66% |
| 80 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 1.52 mg | 66% |
| 81 | Wild rice, dry, raw | Cereal Grains and Pasta | 1.31 mg | 57% |
| 82 | Blackeye pea, dry | Legumes and Legume Products | 1.29 mg | 56% |
| 83 | Nuts, brazilnuts, raw | Nut and Seed Products | 1.26 mg | 55% |
| 84 | Buckwheat, whole grain | Cereal Grains and Pasta | 1.23 mg | 53% |
| 85 | Flour, barley | Cereal Grains and Pasta | 1.18 mg | 51% |
| 86 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 1.18 mg | 51% |
| 87 | Sorghum flour, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 1.18 mg | 51% |
| 88 | Flour, sorghum | Cereal Grains and Pasta | 1.08 mg | 47% |
| 89 | Hummus, commercial | Legumes and Legume Products | 1.06 mg | 46% |
| 90 | Nuts, pistachio nuts, raw | Nut and Seed Products | 1.05 mg | 46% |
| 91 | Flour, rice, glutinous | Cereal Grains and Pasta | 0.99 mg | 43% |
| 92 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 0.98 mg | 43% |
| 93 | Millet, whole grain | Cereal Grains and Pasta | 0.92 mg | 40% |
| 94 | Kale, raw | Vegetables and Vegetable Products | 0.92 mg | 40% |
| 95 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 0.89 mg | 39% |
| 96 | Blackberries, raw | Fruits and Fruit Juices | 0.88 mg | 38% |
| 97 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 0.88 mg | 38% |
| 98 | Collards, raw | Vegetables and Vegetable Products | 0.87 mg | 38% |
| 99 | Pineapple, raw | Fruits and Fruit Juices | 0.87 mg | 38% |
| 100 | Flour, semolina, fine | Cereal Grains and Pasta | 0.84 mg | 37% |
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