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 1101–1150 of 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Vanilla extract, imitation, with alcohol | Spices and Herbs | 0.48 mg | 21% |
| 1102 | Beans, hyacinth, boiled, salted | Legumes and Legume Products | 0.48 mg | 21% |
| 1103 | Beans, hyacinth, boiled | Legumes and Legume Products | 0.48 mg | 21% |
| 1104 | Leeks (bulb and lower-leaf portion), raw | Vegetables and Vegetable Products | 0.48 mg | 21% |
| 1105 | Bread, pita, white | Baked Products | 0.48 mg | 21% |
| 1106 | Burrito, beef and bean, frozen | Mixed Dishes | 0.48 mg | 21% |
| 1107 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 0.48 mg | 21% |
| 1108 | Snacks, potato chips, lightly salted | Snacks | 0.48 mg | 21% |
| 1109 | Clam fritter | Finfish and Shellfish Products | 0.48 mg | 21% |
| 1110 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 0.48 mg | 21% |
| 1111 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 0.48 mg | 21% |
| 1112 | Candies, bars, milk chocolate with rice cereal | Sweets | 0.48 mg | 21% |
| 1113 | Phyllo dough | Baked Products | 0.48 mg | 21% |
| 1114 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 0.47 mg | 21% |
| 1115 | Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted | Legumes and Legume Products | 0.47 mg | 21% |
| 1116 | Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled | Legumes and Legume Products | 0.47 mg | 21% |
| 1117 | Black-eyed peas (cowpeas), catjang, boiled, salted | Legumes and Legume Products | 0.47 mg | 21% |
| 1118 | Black-eyed peas (cowpeas), catjang, boiled | Legumes and Legume Products | 0.47 mg | 21% |
| 1119 | Cookie, chocolate chip, refrigerated dough, baked | Baked Products | 0.47 mg | 21% |
| 1120 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 0.47 mg | 21% |
| 1121 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 0.47 mg | 21% |
| 1122 | Candies, bars / chips, milk chocolate, plain | Sweets | 0.47 mg | 20% |
| 1123 | Bread, white with raisins, commercial | Baked Products | 0.47 mg | 20% |
| 1124 | Muffin, blueberry, toaster-type, toasted | Baked Products | 0.47 mg | 20% |
| 1125 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 0.47 mg | 20% |
| 1126 | Grains, arrowroot flour | Cereals, Grains and Pasta | 0.47 mg | 20% |
| 1127 | Fast foods, entree, crab cake | Fast Foods | 0.47 mg | 20% |
| 1128 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 0.47 mg | 20% |
| 1129 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 20% |
| 1130 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 0.47 mg | 20% |
| 1131 | Currant, zante, dried | Fruits and fruit juices | 0.47 mg | 20% |
| 1132 | Soup, chicken noodle, dehydrated | Soups, Sauces and Gravies | 0.47 mg | 20% |
| 1133 | Sandwich, ham, homemade | Mixed Dishes | 0.47 mg | 20% |
| 1134 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 0.47 mg | 20% |
| 1135 | Turnip greens, raw | Vegetables and Vegetable Products | 0.47 mg | 20% |
| 1136 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.47 mg | 20% |
| 1137 | Cookie, graham cracker, chocolate-coated | Baked Products | 0.46 mg | 20% |
| 1138 | Tortilla, ready-to-bake / fry, flour | Baked Products | 0.46 mg | 20% |
| 1139 | Dessert, pudding, coconut, dry mix, regular, unprepared | Sweets | 0.46 mg | 20% |
| 1140 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 0.46 mg | 20% |
| 1141 | Cookie, peanut butter, refrigerated dough, prepared | Baked Products | 0.46 mg | 20% |
| 1142 | Candies, bars, Nestle Crunch | Sweets | 0.46 mg | 20% |
| 1143 | Grains, corn flour, yellow, whole-grain | Cereals, Grains and Pasta | 0.46 mg | 20% |
| 1144 | Chicken nuggets, white meat, pre-cooked, frozen, not heated | Poultry Products | 0.46 mg | 20% |
| 1145 | Roll (kaiser), hard | Baked Products | 0.46 mg | 20% |
| 1146 | Bread, white, homemade with nonfat dry milk | Baked Products | 0.46 mg | 20% |
| 1147 | Soup, consomme, dehydrated | Soups, Sauces and Gravies | 0.46 mg | 20% |
| 1148 | Soup, broth, beef, dehydrated | Soups, Sauces and Gravies | 0.46 mg | 20% |
| 1149 | Mollusks, oyster, eastern (blue point), wild, baked or broiled | Finfish and Shellfish Products | 0.46 mg | 20% |
| 1150 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 0.46 mg | 20% |
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