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 1051–1100 of 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Soybeans, green (edamame), boiled, drained | Vegetables and Vegetable Products | 0.50 mg | 22% |
| 1052 | Lentils, sprouted, stir-fried, no fat added | Vegetables and Vegetable Products | 0.50 mg | 22% |
| 1053 | Peas, pigeon (red gram), boiled, salted | Legumes and Legume Products | 0.50 mg | 22% |
| 1054 | Peas, pigeon (red gram), boiled | Legumes and Legume Products | 0.50 mg | 22% |
| 1055 | Croutons, plain | Baked Products | 0.50 mg | 22% |
| 1056 | Bread, egg (Challah) | Baked Products | 0.50 mg | 22% |
| 1057 | Soup, oxtail, dehydrated | Soups, Sauces and Gravies | 0.50 mg | 22% |
| 1058 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 0.50 mg | 22% |
| 1059 | Soup, split pea with ham, canned, condensed | Soups, Sauces and Gravies | 0.50 mg | 22% |
| 1060 | Cloudberry (bakeapple), native | Fruits and fruit juices | 0.50 mg | 22% |
| 1061 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 0.50 mg | 22% |
| 1062 | Soybeans, green (edamame), boiled, drained, with salt | Vegetables and Vegetable Products | 0.50 mg | 22% |
| 1063 | Pancake, buckwheat, dry mix, incomplete, prepared (with egg, oil, milk) | Baked Products | 0.50 mg | 22% |
| 1064 | Sauce, peanut (made from coconut, water, sugar, peanuts) | Soups, Sauces and Gravies | 0.50 mg | 22% |
| 1065 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 0.50 mg | 22% |
| 1066 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 0.50 mg | 22% |
| 1067 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 0.50 mg | 22% |
| 1068 | Cracker, cheese, sandwich, with cheese filling | Baked Products | 0.50 mg | 22% |
| 1069 | Sausage, Chorizo, semi-dried (Spanish style), cured | Sausages and Luncheon meats | 0.50 mg | 22% |
| 1070 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 0.50 mg | 22% |
| 1071 | Cookie, chocolate sandwich, extra cream filling | Baked Products | 0.50 mg | 22% |
| 1072 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 0.50 mg | 22% |
| 1073 | Seeds, pumpkin and squash seeds, whole, roasted | Nuts and Seeds | 0.50 mg | 22% |
| 1074 | Candies, bars, Chunky | Sweets | 0.49 mg | 22% |
| 1075 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 0.49 mg | 22% |
| 1076 | Sweets, syrups. table blends, cane and 15% maple | Sweets | 0.49 mg | 22% |
| 1077 | Candies, bars, sweet chocolate | Sweets | 0.49 mg | 21% |
| 1078 | Lentils, boiled, salted | Legumes and Legume Products | 0.49 mg | 21% |
| 1079 | Lentils, boiled | Legumes and Legume Products | 0.49 mg | 21% |
| 1080 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1081 | Beans, pinto, frozen, boiled, drained | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1082 | Bread, garlic, toasted | Baked Products | 0.49 mg | 21% |
| 1083 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1084 | Cracker, standard snack-type | Baked Products | 0.49 mg | 21% |
| 1085 | Candies, bars, Butterfinger | Sweets | 0.49 mg | 21% |
| 1086 | Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked | Baked Products | 0.49 mg | 21% |
| 1087 | Mollusks, oyster, eastern (blue point), wild, breaded and fried | Finfish and Shellfish Products | 0.49 mg | 21% |
| 1088 | Beans, pinto, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1089 | Sweet potato, baked, skin removed after baking, with salt | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1090 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 0.49 mg | 21% |
| 1091 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 0.49 mg | 21% |
| 1092 | Puff pastry, frozen, ready-to-bake | Baked Products | 0.49 mg | 21% |
| 1093 | Beans, yardlong, mature seeds, boiled, salted | Legumes and Legume Products | 0.49 mg | 21% |
| 1094 | Beans, yardlong, mature seeds, boiled | Legumes and Legume Products | 0.49 mg | 21% |
| 1095 | Snacks, corn nuts, barbecue | Snacks | 0.49 mg | 21% |
| 1096 | Fast foods, dessert, animal crackers | Fast Foods | 0.49 mg | 21% |
| 1097 | Grains, corn, yellow, field, dry | Cereals, Grains and Pasta | 0.48 mg | 21% |
| 1098 | Cake, snack cake, cream-filled, chocolate with icing (frosting) | Baked Products | 0.48 mg | 21% |
| 1099 | Sauce, peanut (made from peanut butter, water, soy sauce) | Soups, Sauces and Gravies | 0.48 mg | 21% |
| 1100 | Pasta, corn, dry | Cereals, Grains and Pasta | 0.48 mg | 21% |
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