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 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Crackers, cheese, regular | Baked Products | 0.56 mg | 24% |
| 1002 | Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors | Snacks | 0.56 mg | 24% |
| 1003 | Snacks, pretzels, hard, confectioner's coating, chocolate-flavor | Snacks | 0.56 mg | 24% |
| 1004 | Fast foods, miniature cinnamon rolls | Fast Foods | 0.56 mg | 24% |
| 1005 | Taco shells, baked | Baked Products | 0.56 mg | 24% |
| 1006 | Parsnips, raw | Vegetables and Vegetable Products | 0.56 mg | 24% |
| 1007 | Cowpeas (blackeyes), immature seeds, raw | Vegetables and Vegetable Products | 0.56 mg | 24% |
| 1008 | Rolls, french | Baked Products | 0.56 mg | 24% |
| 1009 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan | Baked Products | 0.56 mg | 24% |
| 1010 | Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) | Breakfast Cereals | 0.56 mg | 24% |
| 1011 | Candies, dark chocolate coated coffee beans | Sweets | 0.56 mg | 24% |
| 1012 | Bread, sticks, plain | Baked Products | 0.56 mg | 24% |
| 1013 | Ham, sliced, regular (approximately 11% fat) | Sausages and Luncheon Meats | 0.56 mg | 24% |
| 1014 | Crackers, standard snack-type, regular, low salt | Baked Products | 0.56 mg | 24% |
| 1015 | Cake, gingerbread, dry mix | Baked Products | 0.56 mg | 24% |
| 1016 | Cress, garden, raw | Vegetables and Vegetable Products | 0.55 mg | 24% |
| 1017 | Crackers, milk | Baked Products | 0.55 mg | 24% |
| 1018 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza | Baked Products | 0.55 mg | 24% |
| 1019 | Bread, egg, toasted | Baked Products | 0.55 mg | 24% |
| 1020 | Beans, pink, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.55 mg | 24% |
| 1021 | Beans, pink, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.55 mg | 24% |
| 1022 | Pie crust, standard-type, frozen, ready-to-bake, unenriched | Baked Products | 0.55 mg | 24% |
| 1023 | Boysenberries, frozen, unsweetened | Fruits and Fruit Juices | 0.55 mg | 24% |
| 1024 | Pasta, fresh-refrigerated, plain, as purchased | Cereal Grains and Pasta | 0.55 mg | 24% |
| 1025 | Soybeans, green, raw | Vegetables and Vegetable Products | 0.55 mg | 24% |
| 1026 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.55 mg | 24% |
| 1027 | Bread, raisin, enriched, toasted | Baked Products | 0.55 mg | 24% |
| 1028 | Kale, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.54 mg | 24% |
| 1029 | Kale, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.54 mg | 24% |
| 1030 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.54 mg | 24% |
| 1031 | Kale, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.54 mg | 24% |
| 1032 | Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) | Baked Products | 0.54 mg | 23% |
| 1033 | Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.54 mg | 23% |
| 1034 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.54 mg | 23% |
| 1035 | Nabisco, Nabisco Ritz Crackers | Baked Products | 0.54 mg | 23% |
| 1036 | Mollusks, clam, mixed species, cooked, breaded and fried | Finfish and Shellfish Products | 0.54 mg | 23% |
| 1037 | Corn flour, whole-grain, blue (harina de maiz morado) | Cereal Grains and Pasta | 0.54 mg | 23% |
| 1038 | Bread, reduced-calorie, oatmeal | Baked Products | 0.54 mg | 23% |
| 1039 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.54 mg | 23% |
| 1040 | Candies, soft fruit and nut squares | Sweets | 0.54 mg | 23% |
| 1041 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 0.54 mg | 23% |
| 1042 | Tree fern, cooked, with salt | Vegetables and Vegetable Products | 0.54 mg | 23% |
| 1043 | Radishes, oriental, dried | Vegetables and Vegetable Products | 0.54 mg | 23% |
| 1044 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 0.54 mg | 23% |
| 1045 | Puddings, chocolate, dry mix, regular | Sweets | 0.54 mg | 23% |
| 1046 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 0.54 mg | 23% |
| 1047 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.54 mg | 23% |
| 1048 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.54 mg | 23% |
| 1049 | Balsam-pear (bitter gourd), leafy tips, raw | Vegetables and Vegetable Products | 0.54 mg | 23% |
| 1050 | Candies, milk chocolate coated coffee beans | Sweets | 0.54 mg | 23% |
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