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 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Dessert, pudding, chocolate, dry mix, regular, unprepared | Sweets | 0.54 mg | 23% |
| 1002 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained | Vegetables and Vegetable Products | 0.54 mg | 23% |
| 1003 | Balsam-pear (bitter gourd, bitter melon), leafy tips, raw | Vegetables and Vegetable Products | 0.54 mg | 23% |
| 1004 | Candies, bars, Oh Henry! | Sweets | 0.54 mg | 23% |
| 1005 | Candies, milk chocolate coated coffee beans | Sweets | 0.54 mg | 23% |
| 1006 | Toaster pastry, brown sugar and cinnamon | Baked Products | 0.53 mg | 23% |
| 1007 | Winged beans (goa bean) tuber, raw | Vegetables and Vegetable Products | 0.53 mg | 23% |
| 1008 | Burrito, beef and bean, microwaved | Mixed Dishes | 0.53 mg | 23% |
| 1009 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 0.53 mg | 23% |
| 1010 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 0.53 mg | 23% |
| 1011 | Cake mix, carrot, pudding-type, dry, unprepared | Baked Products | 0.53 mg | 23% |
| 1012 | Alcohol, cocktail, pina colada (rum), homemade | Beverages | 0.53 mg | 23% |
| 1013 | Roll, dinner, egg | Baked Products | 0.53 mg | 23% |
| 1014 | Beans, navy, boiled, salted | Legumes and Legume Products | 0.53 mg | 23% |
| 1015 | Beans, navy, boiled | Legumes and Legume Products | 0.53 mg | 23% |
| 1016 | Moth beans, boiled, salted | Legumes and Legume Products | 0.53 mg | 23% |
| 1017 | Moth beans, boiled | Legumes and Legume Products | 0.53 mg | 23% |
| 1018 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 0.53 mg | 23% |
| 1019 | Lambsquarters, boiled, drained | Vegetables and Vegetable Products | 0.53 mg | 23% |
| 1020 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 0.53 mg | 23% |
| 1021 | Crustaceans, crayfish, mixed species, wild, boiled or steamed | Finfish and Shellfish Products | 0.52 mg | 23% |
| 1022 | Lamb, liver, braised | Lamb, Veal and Game | 0.52 mg | 23% |
| 1023 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 23% |
| 1024 | New Zealand spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 23% |
| 1025 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 0.52 mg | 23% |
| 1026 | Beans, great northern, boiled, salted | Legumes and Legume Products | 0.52 mg | 23% |
| 1027 | Beans, great northern, boiled | Legumes and Legume Products | 0.52 mg | 23% |
| 1028 | Cracker, cheese, reduced fat | Baked Products | 0.52 mg | 22% |
| 1029 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 0.52 mg | 22% |
| 1030 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 0.52 mg | 22% |
| 1031 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 0.52 mg | 22% |
| 1032 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 1033 | Croutons, seasoned | Baked Products | 0.51 mg | 22% |
| 1034 | Indian, bread, naan | Baked Products | 0.51 mg | 22% |
| 1035 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 1036 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 1037 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 1038 | Collards, boiled, drained | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 1039 | Bread, white with raisins, commercial, toasted | Baked Products | 0.51 mg | 22% |
| 1040 | Beans, small white, boiled, salted | Legumes and Legume Products | 0.51 mg | 22% |
| 1041 | Fig, dried, uncooked | Fruits and fruit juices | 0.51 mg | 22% |
| 1042 | Beans, small white, boiled | Legumes and Legume Products | 0.51 mg | 22% |
| 1043 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 1044 | Carob (St. John's bread), flour | Legumes and Legume Products | 0.51 mg | 22% |
| 1045 | Babyfood, cereal, mixed grain, with milk powder and fruit, prepared with water | Babyfoods | 0.51 mg | 22% |
| 1046 | Sweet potato, canned, syrup pack, solids and liquid | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 1047 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 0.51 mg | 22% |
| 1048 | English muffin, plain (also sourdough) | Baked Products | 0.51 mg | 22% |
| 1049 | Pineapple juice, canned, added vitamin C | Fruits and fruit juices | 0.50 mg | 22% |
| 1050 | Beans, adzuki, canned, sweetened | Legumes and Legume Products | 0.50 mg | 22% |
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