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 1201–1250 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1201 | Candies, sugar-coated almonds | Sweets | 1.12 mg | 49% | USDA_SR |
| 1202 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 1.12 mg | 49% | USDA_SR |
| 1203 | Pineapple, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 1.12 mg | 49% | USDA_SR |
| 1204 | Pineapple, canned, water pack, solids and liquids | Fruits and Fruit Juices | 1.12 mg | 49% | USDA_SR |
| 1205 | Candies, sugar-coated almonds | Sweets | 1.12 mg | 49% | CNF |
| 1206 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 1.12 mg | 49% | CNF |
| 1207 | Pineapple, canned, juice pack, solids and liquid | Fruits and fruit juices | 1.12 mg | 49% | CNF |
| 1208 | Pineapple, canned, water pack, solids and liquid | Fruits and fruit juices | 1.12 mg | 49% | CNF |
| 1209 | English muffin, wheat, toasted | Baked Products | 1.12 mg | 49% | CNF |
| 1210 | Spearmint, fresh | Spices and Herbs | 1.12 mg | 49% | USDA_SR |
| 1211 | Spices, spearmint, fresh | Spices and Herbs | 1.12 mg | 49% | CNF |
| 1212 | Carrot, dehydrated | Vegetables and Vegetable Products | 1.12 mg | 49% | USDA_SR |
| 1213 | Carrot, dehydrated | Vegetables and Vegetable Products | 1.12 mg | 49% | CNF |
| 1214 | Snacks, popcorn, air-popped | Snacks | 1.11 mg | 48% | USDA_SR |
| 1215 | Snacks, popcorn, air-popped | Snacks | 1.11 mg | 48% | CNF |
| 1216 | Beans, kidney, red, mature seeds, raw | Legumes and Legume Products | 1.11 mg | 48% | USDA_SR |
| 1217 | Beans, kidney, dark red, raw | Legumes and Legume Products | 1.11 mg | 48% | CNF |
| 1218 | Beans, kidney, royal red, mature seeds, raw | Legumes and Legume Products | 1.11 mg | 48% | USDA_SR |
| 1219 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 1.11 mg | 48% | USDA_SR |
| 1220 | Bread, reduced-calorie, oat bran | Baked Products | 1.10 mg | 48% | USDA_SR |
| 1221 | Beverages, coffee substitute, cereal grain beverage, powder | Beverages | 1.10 mg | 48% | USDA_SR |
| 1222 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 1.10 mg | 48% | USDA_SR |
| 1223 | Rice, white, medium-grain, raw, unenriched | Cereal Grains and Pasta | 1.10 mg | 48% | USDA_SR |
| 1224 | Rice, white, medium-grain, raw, enriched | Cereal Grains and Pasta | 1.10 mg | 48% | USDA_SR |
| 1225 | Candies, REESE'S PIECES Candy | Sweets | 1.10 mg | 48% | USDA_SR |
| 1226 | Salmonberries, raw (Alaska Native) | American Indian/Alaska Native Foods | 1.10 mg | 48% | USDA_SR |
| 1227 | Salmonberry, raw | Fruits and fruit juices | 1.10 mg | 48% | CNF |
| 1228 | Grains, rice, white, medium-grain, dry | Cereals, Grains and Pasta | 1.10 mg | 48% | CNF |
| 1229 | Candies, Reese's Pieces | Sweets | 1.10 mg | 48% | CNF |
| 1230 | Coffee substitute, cereal grain beverage, powder | Beverages | 1.10 mg | 48% | CNF |
| 1231 | Nuts, chestnuts, chinese, boiled and steamed | Nut and Seed Products | 1.10 mg | 48% | USDA_SR |
| 1232 | Pineapple, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 1.10 mg | 48% | USDA_SR |
| 1233 | Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.10 mg | 48% | USDA_SR |
| 1234 | Grains, rice, brown, medium-grain, cooked | Cereals, Grains and Pasta | 1.10 mg | 48% | CNF |
| 1235 | Nuts, Chinese chestnuts, boiled and steamed | Nuts and Seeds | 1.10 mg | 48% | CNF |
| 1236 | Pineapple, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 1.10 mg | 48% | CNF |
| 1237 | Eppaw, raw | Vegetables and Vegetable Products | 1.09 mg | 48% | USDA_SR |
| 1238 | Eppaw, raw | Vegetables and Vegetable Products | 1.09 mg | 48% | CNF |
| 1239 | Fish, trout, mixed species, cooked, dry heat | Finfish and Shellfish Products | 1.09 mg | 47% | USDA_SR |
| 1240 | Spelt, cooked | Cereal Grains and Pasta | 1.09 mg | 47% | USDA_SR |
| 1241 | Grains, spelt, cooked | Cereals, Grains and Pasta | 1.09 mg | 47% | CNF |
| 1242 | Fish, trout, mixed species, baked or broiled | Finfish and Shellfish Products | 1.09 mg | 47% | CNF |
| 1243 | Sweet potato, flour | Vegetables and Vegetable Products | 1.09 mg | 47% | CNF |
| 1244 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 1.09 mg | 47% | USDA_SR |
| 1245 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 1.09 mg | 47% | USDA_SR |
| 1246 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 1.09 mg | 47% | CNF |
| 1247 | Snacks, popcorn, microwave, 94% fat free | Snacks | 1.08 mg | 47% | USDA_SR |
| 1248 | Snacks, popcorn, microwave, lower in fat | Snacks | 1.08 mg | 47% | CNF |
| 1249 | Crackers, wheat, sandwich, with cheese filling | Baked Products | 1.08 mg | 47% | USDA_SR |
| 1250 | Cracker, wheat, sandwich, with cheese filling | Baked Products | 1.08 mg | 47% | CNF |
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