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 1251–1300 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1251 | Pineapple, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.08 mg | 47% | USDA_SR |
| 1252 | Pineapple, canned heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.08 mg | 47% | CNF |
| 1253 | Flour, sorghum | Cereal Grains and Pasta | 1.08 mg | 47% | USDA_FF |
| 1254 | Candies, NESTLE, BUTTERFINGER Crisp | Sweets | 1.08 mg | 47% | USDA_SR |
| 1255 | Sweets, maple taffy | Sweets | 1.08 mg | 47% | CNF |
| 1256 | Pepperoni, beef and pork, sliced | Sausages and Luncheon Meats | 1.07 mg | 47% | USDA_SR |
| 1257 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 1.07 mg | 46% | USDA_SR |
| 1258 | Crackers, melba toast, wheat | Baked Products | 1.06 mg | 46% | USDA_SR |
| 1259 | Cracker, melba toast, wheat | Baked Products | 1.06 mg | 46% | CNF |
| 1260 | Drumstick leaves, raw | Vegetables and Vegetable Products | 1.06 mg | 46% | USDA_SR |
| 1261 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 1.06 mg | 46% | CNF |
| 1262 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 1.06 mg | 46% | USDA_SR |
| 1263 | Pineapple, frozen, chunks, sweetened | Fruits and Fruit Juices | 1.06 mg | 46% | USDA_SR |
| 1264 | Pineapple, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 1.06 mg | 46% | USDA_SR |
| 1265 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 1.06 mg | 46% | USDA_SR |
| 1266 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 1.06 mg | 46% | CNF |
| 1267 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 1.06 mg | 46% | CNF |
| 1268 | Pineapple, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 1.06 mg | 46% | CNF |
| 1269 | Pineapple, frozen chunks, sweetened | Fruits and fruit juices | 1.06 mg | 46% | CNF |
| 1270 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 1.06 mg | 46% | USDA_SR |
| 1271 | Cookie, oatmeal, homemade, without raisins | Baked Products | 1.06 mg | 46% | CNF |
| 1272 | Hummus, commercial | Legumes and Legume Products | 1.06 mg | 46% | USDA_FF |
| 1273 | Beans, black, mature seeds, raw | Legumes and Legume Products | 1.06 mg | 46% | USDA_SR |
| 1274 | Beans, black, mature seeds, raw | Legumes and Legume Products | 1.06 mg | 46% | CNF |
| 1275 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 1.06 mg | 46% | USDA_SR |
| 1276 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 1.06 mg | 46% | USDA_SR |
| 1277 | Sweets, sugars, maple, hard | Sweets | 1.06 mg | 46% | CNF |
| 1278 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 1.05 mg | 46% | USDA_SR |
| 1279 | Indian, bread, paratha, whole-wheat | Baked Products | 1.05 mg | 46% | CNF |
| 1280 | Tofu, hard, prepared with nigari | Legumes and Legume Products | 1.05 mg | 46% | USDA_SR |
| 1281 | Nuts, pistachio nuts, raw | Nut and Seed Products | 1.05 mg | 46% | USDA_FF |
| 1282 | Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 1.05 mg | 46% | USDA_SR |
| 1283 | Pineapple juice, frozen concentrate, diluted | Fruits and fruit juices | 1.05 mg | 46% | CNF |
| 1284 | Cereal, ready to eat, Honeycomb, Post | Breakfast cereals | 1.04 mg | 45% | CNF |
| 1285 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 1.04 mg | 45% | CNF |
| 1286 | Rice, white, short-grain, raw, unenriched | Cereal Grains and Pasta | 1.04 mg | 45% | USDA_SR |
| 1287 | Rice, white, short-grain, enriched, uncooked | Cereal Grains and Pasta | 1.04 mg | 45% | USDA_SR |
| 1288 | Grains, rice, white, short-grain, dry | Cereals, Grains and Pasta | 1.04 mg | 45% | CNF |
| 1289 | Mung beans, mature seeds, raw | Legumes and Legume Products | 1.03 mg | 45% | USDA_SR |
| 1290 | Rice, white, long-grain, parboiled, unenriched, dry | Cereal Grains and Pasta | 1.03 mg | 45% | USDA_SR |
| 1291 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 1.03 mg | 45% | USDA_SR |
| 1292 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 1.03 mg | 45% | CNF |
| 1293 | Beans, legumes, mung (green gram), raw | Legumes and Legume Products | 1.03 mg | 45% | CNF |
| 1294 | Snacks, trail mix, regular, unsalted | Snacks | 1.03 mg | 45% | USDA_SR |
| 1295 | Barley flour or meal | Cereal Grains and Pasta | 1.03 mg | 45% | USDA_SR |
| 1296 | Snacks, trail mix, regular | Snacks | 1.03 mg | 45% | USDA_SR |
| 1297 | Grains, barley flour | Cereals, Grains and Pasta | 1.03 mg | 45% | CNF |
| 1298 | Snacks, trail mix, regular, unsalted | Snacks | 1.03 mg | 45% | CNF |
| 1299 | Snacks, trail mix, regular | Snacks | 1.03 mg | 45% | CNF |
| 1300 | Cereals, CREAM OF RICE, dry | Breakfast Cereals | 1.03 mg | 45% | USDA_SR |
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