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 1151–1200 of 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 0.46 mg | 20% |
| 1152 | Fast foods, mexican, burrito with beans and cheese | Fast Foods | 0.46 mg | 20% |
| 1153 | Babyfood, snack, biscuit, wheat with milk powder | Babyfoods | 0.46 mg | 20% |
| 1154 | Snacks, corn nuts, plain | Snacks | 0.46 mg | 20% |
| 1155 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 0.46 mg | 20% |
| 1156 | Beans, yellow, boiled, salted | Legumes and Legume Products | 0.46 mg | 20% |
| 1157 | Beans, yellow, boiled | Legumes and Legume Products | 0.46 mg | 20% |
| 1158 | Beans, pinto, boiled | Legumes and Legume Products | 0.45 mg | 20% |
| 1159 | Pie crust, cookie-type, graham cracker, homemade, chilled | Baked Products | 0.45 mg | 20% |
| 1160 | Beans, pinto, boiled, salted | Legumes and Legume Products | 0.45 mg | 20% |
| 1161 | Snacks, pretzels, hard, chocolate coated | Snacks | 0.45 mg | 20% |
| 1162 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1163 | Kale, frozen, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1164 | Carrot, canned, solids and liquid | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1165 | Carrot, canned, drained solids | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1166 | Mollusks, oyster, eastern (blue point), wild, canned, solids and liquid | Finfish and Shellfish Products | 0.45 mg | 20% |
| 1167 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 0.45 mg | 20% |
| 1168 | Carrot, canned, drained solids, unsalted | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1169 | Carrot, canned, solids ans liquid, unsalted | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1170 | Kale, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1171 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1172 | Babyfood, cereal, wheat, with milk powder, dry | Babyfoods | 0.45 mg | 20% |
| 1173 | Roll, hamburger / hot dog, Calorie-reduced | Baked Products | 0.45 mg | 20% |
| 1174 | Muffin, blueberry, commercial | Baked Products | 0.45 mg | 20% |
| 1175 | Taro, cooked | Vegetables and Vegetable Products | 0.45 mg | 20% |
| 1176 | Mollusks, whelk, unspecified, raw | Finfish and Shellfish Products | 0.45 mg | 19% |
| 1177 | Beans, navy, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 19% |
| 1178 | Snacks, potato chips, cheese | Snacks | 0.45 mg | 19% |
| 1179 | Coffee, instant, with sugar, mocha flavour, powder | Beverages | 0.45 mg | 19% |
| 1180 | Beans, black, mature seeds, boiled, salted | Legumes and Legume Products | 0.44 mg | 19% |
| 1181 | Beans, black, mature seeds, boiled | Legumes and Legume Products | 0.44 mg | 19% |
| 1182 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1183 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 0.44 mg | 19% |
| 1184 | Bread, white, commercial, toasted | Baked Products | 0.44 mg | 19% |
| 1185 | Babyfood, snack, biscuit, mixed grain | Babyfoods | 0.44 mg | 19% |
| 1186 | Pie crust, standard type, frozen, ready-to-bake | Baked Products | 0.44 mg | 19% |
| 1187 | Snacks, tortilla chips, taco | Snacks | 0.44 mg | 19% |
| 1188 | Sweet potato, cooked, candied, homemade | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1189 | Bread, garlic | Baked Products | 0.44 mg | 19% |
| 1190 | Beans, navy, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1191 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1192 | Grains, rice, white, steamed, Chinese restaurant | Cereals, Grains and Pasta | 0.44 mg | 19% |
| 1193 | Cracker, rusk toast | Baked Products | 0.44 mg | 19% |
| 1194 | Pie, coconut cream, commercial | Baked Products | 0.44 mg | 19% |
| 1195 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1196 | Biscuit, plain/buttermilk, refrigerated dough, higher fat | Baked Products | 0.44 mg | 19% |
| 1197 | Meat stick, pepperoni, refrigerated | Sausages and Luncheon meats | 0.44 mg | 19% |
| 1198 | Snacks, tortilla chips, nacho, light | Snacks | 0.44 mg | 19% |
| 1199 | Deli-meat, summer sausage | Sausages and Luncheon meats | 0.44 mg | 19% |
| 1200 | Taco shell, baked, unsalted | Baked Products | 0.43 mg | 19% |
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