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 1001–1050 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1001 | Bread, multigrain, toasted | Baked Products | 1.39 mg | 60% | CNF |
| 1002 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 1.38 mg | 60% | CNF |
| 1003 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 1.38 mg | 60% | CNF |
| 1004 | Bread, wheat, toasted | Baked Products | 1.38 mg | 60% | USDA_SR |
| 1005 | Beans, pink, mature seeds, raw | Legumes and Legume Products | 1.38 mg | 60% | USDA_SR |
| 1006 | Beans, pink, raw | Legumes and Legume Products | 1.38 mg | 60% | CNF |
| 1007 | Bread, cracked-wheat | Baked Products | 1.37 mg | 60% | USDA_SR |
| 1008 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry | Breakfast Cereals | 1.37 mg | 59% | USDA_SR |
| 1009 | Winged bean leaves, raw | Vegetables and Vegetable Products | 1.37 mg | 59% | USDA_SR |
| 1010 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 1.37 mg | 59% | CNF |
| 1011 | Snacks, granola bars, hard, almond | Snacks | 1.36 mg | 59% | USDA_SR |
| 1012 | Nuts, acorns, dried | Nut and Seed Products | 1.36 mg | 59% | USDA_SR |
| 1013 | Nuts, acorns, dried | Nuts and Seeds | 1.36 mg | 59% | CNF |
| 1014 | Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 1.36 mg | 59% | USDA_SR |
| 1015 | Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS | Fruits and Fruit Juices | 1.36 mg | 59% | USDA_SR |
| 1016 | Chives, freeze-dried | Vegetables and Vegetable Products | 1.35 mg | 59% | USDA_SR |
| 1017 | Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip | Snacks | 1.35 mg | 59% | USDA_SR |
| 1018 | Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter | Snacks | 1.35 mg | 59% | USDA_SR |
| 1019 | Chives, freeze-dried | Vegetables and Vegetable Products | 1.35 mg | 59% | CNF |
| 1020 | Snacks, sweet potato chips, unsalted | Snacks | 1.35 mg | 59% | USDA_SR |
| 1021 | Snacks, sweet potato chips, unsalted | Snacks | 1.35 mg | 59% | CNF |
| 1022 | Cereals, CREAM OF WHEAT, 1 minute cook time, dry | Breakfast Cereals | 1.35 mg | 59% | USDA_SR |
| 1023 | Nuts, beechnuts, dried | Nut and Seed Products | 1.34 mg | 58% | USDA_SR |
| 1024 | Nuts, beechnuts, dried | Nuts and Seeds | 1.34 mg | 58% | CNF |
| 1025 | Potatoes, boiled, cooked in skin, skin, with salt | Vegetables and Vegetable Products | 1.34 mg | 58% | USDA_SR |
| 1026 | Parsley, freeze-dried | Vegetables and Vegetable Products | 1.34 mg | 58% | USDA_SR |
| 1027 | Potatoes, boiled, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 1.34 mg | 58% | USDA_SR |
| 1028 | Parsley, freeze-dried | Vegetables and Vegetable Products | 1.34 mg | 58% | CNF |
| 1029 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 1.34 mg | 58% | CNF |
| 1030 | Nuts, acorns, raw | Nut and Seed Products | 1.34 mg | 58% | USDA_SR |
| 1031 | Nuts, acorns, raw | Nuts and Seeds | 1.34 mg | 58% | CNF |
| 1032 | Potato, boiled with skin, skin only, with salt | Vegetables and Vegetable Products | 1.33 mg | 58% | CNF |
| 1033 | Wild rice, raw | Cereal Grains and Pasta | 1.33 mg | 58% | USDA_SR |
| 1034 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 1.33 mg | 58% | CNF |
| 1035 | Chocolate, dark, 60-69% cacao solids | Sweets | 1.32 mg | 58% | USDA_SR |
| 1036 | Sweets, butter, maple | Sweets | 1.32 mg | 58% | CNF |
| 1037 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush | Snacks | 1.32 mg | 57% | USDA_SR |
| 1038 | Barley, pearled, raw | Cereal Grains and Pasta | 1.32 mg | 57% | USDA_SR |
| 1039 | Grains, barley, pearled, dry | Cereals, Grains and Pasta | 1.32 mg | 57% | CNF |
| 1040 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.32 mg | 57% | USDA_SR |
| 1041 | Candies, chocolate, dark, 60-69% cacao solids | Sweets | 1.32 mg | 57% | CNF |
| 1042 | Granola bar, chewy, low fat | Baked Products | 1.32 mg | 57% | CNF |
| 1043 | Wild rice, dry, raw | Cereal Grains and Pasta | 1.31 mg | 57% | USDA_FF |
| 1044 | Bread, 60% whole wheat, commercial | Baked Products | 1.31 mg | 57% | CNF |
| 1045 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor | Snacks | 1.31 mg | 57% | USDA_SR |
| 1046 | Snacks, multigrain chips, plain | Snacks | 1.31 mg | 57% | CNF |
| 1047 | Bread, pumpernickel | Baked Products | 1.30 mg | 57% | USDA_SR |
| 1048 | Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat | Baby Foods | 1.30 mg | 57% | USDA_SR |
| 1049 | Nuts, coconut cream, raw (liquid expressed from grated meat) | Nut and Seed Products | 1.30 mg | 57% | USDA_SR |
| 1050 | Nuts, coconut cream (liquid from grated meat), raw | Nuts and Seeds | 1.30 mg | 57% | CNF |
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