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 951–1000 of 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 951 | Mushroom, morel, raw | Vegetables and Vegetable Products | 0.59 mg | 26% |
| 952 | Beans, lima, dry, baby, boiled, salted | Legumes and Legume Products | 0.58 mg | 25% |
| 953 | Beans, lima, dry, baby, boiled | Legumes and Legume Products | 0.58 mg | 25% |
| 954 | Burrito, bean and cheese, microwaved | Mixed Dishes | 0.58 mg | 25% |
| 955 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 0.58 mg | 25% |
| 956 | Cereal, hot, oats, instant: apple & cinnamon, prepared, Quaker | Breakfast cereals | 0.58 mg | 25% |
| 957 | Bread, French or Vienna (also sourdough) | Baked Products | 0.58 mg | 25% |
| 958 | Nuts, Japanese chestnuts, boiled and steamed | Nuts and Seeds | 0.58 mg | 25% |
| 959 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 0.57 mg | 25% |
| 960 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 0.57 mg | 25% |
| 961 | Cereal, hot, oats, instant: peaches 'n cream, prepared, Quaker | Breakfast cereals | 0.57 mg | 25% |
| 962 | Peas, pigeon, raw | Vegetables and Vegetable Products | 0.57 mg | 25% |
| 963 | Banana, dehydrated or banana powder | Fruits and fruit juices | 0.57 mg | 25% |
| 964 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 0.57 mg | 25% |
| 965 | Beans, adzuki, boiled, salted | Legumes and Legume Products | 0.57 mg | 25% |
| 966 | Beans, adzuki, boiled | Legumes and Legume Products | 0.57 mg | 25% |
| 967 | Cowpeas, boiled, drained, with salt | Vegetables and Vegetable Products | 0.57 mg | 25% |
| 968 | Cowpeas (black-eyed peas), immature seeds, boiled, drained | Vegetables and Vegetable Products | 0.57 mg | 25% |
| 969 | Ice cream cone, cake or wafer-type | Baked Products | 0.57 mg | 25% |
| 970 | Cereal, ready to eat, Reese Puffs (Peanut butter), General Mills | Breakfast cereals | 0.57 mg | 25% |
| 971 | Cookie, peanut butter, homemade, with margarine | Baked Products | 0.57 mg | 25% |
| 972 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 0.57 mg | 25% |
| 973 | Hummus, homemade | Legumes and Legume Products | 0.57 mg | 25% |
| 974 | Cracker, cheese | Baked Products | 0.56 mg | 24% |
| 975 | Fast foods, Miniature cinnamon rolls | Fast Foods | 0.56 mg | 24% |
| 976 | Taco shell, baked | Baked Products | 0.56 mg | 24% |
| 977 | Cowpeas (black-eyed peas), immature seeds, raw | Vegetables and Vegetable Products | 0.56 mg | 24% |
| 978 | Parsnip, raw | Vegetables and Vegetable Products | 0.56 mg | 24% |
| 979 | Roll, french | Baked Products | 0.56 mg | 24% |
| 980 | Candies, dark chocolate coated coffee beans | Sweets | 0.56 mg | 24% |
| 981 | Bread stick, plain | Baked Products | 0.56 mg | 24% |
| 982 | Cracker, standard snack type, low sodium | Baked Products | 0.56 mg | 24% |
| 983 | Cake mix, gingerbread, dry, unprepared | Baked Products | 0.56 mg | 24% |
| 984 | Cress, garden, raw | Vegetables and Vegetable Products | 0.55 mg | 24% |
| 985 | Roll, hamburger / hot dog, plain | Baked Products | 0.55 mg | 24% |
| 986 | Cracker, milk | Baked Products | 0.55 mg | 24% |
| 987 | Bread, egg, (challah), toasted | Baked Products | 0.55 mg | 24% |
| 988 | Beans, pink, boiled, salted | Legumes and Legume Products | 0.55 mg | 24% |
| 989 | Beans, pink, boiled | Legumes and Legume Products | 0.55 mg | 24% |
| 990 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 0.55 mg | 24% |
| 991 | Boysenberry, frozen, unsweetened | Fruits and fruit juices | 0.55 mg | 24% |
| 992 | Babyfood, cereal, soya, with fruit, prepared with formula or breast milk | Babyfoods | 0.55 mg | 24% |
| 993 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 0.55 mg | 24% |
| 994 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.55 mg | 24% |
| 995 | Babyfood, cereal, mixed grain, with milk powder, prepared with water | Babyfoods | 0.54 mg | 24% |
| 996 | Grains, corn flour, blue, whole-grain | Cereals, Grains and Pasta | 0.54 mg | 23% |
| 997 | Mollusks, clam, mixed species, breaded and fried | Finfish and Shellfish Products | 0.54 mg | 23% |
| 998 | Radish, oriental (daikon), dried | Vegetables and Vegetable Products | 0.54 mg | 23% |
| 999 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 0.54 mg | 23% |
| 1000 | Candies, soft fruit and nut squares | Sweets | 0.54 mg | 23% |
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