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 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1251 | Fast foods, side dish, hush puppies | Fast Foods | 0.41 mg | 18% |
| 1252 | Cowpeas, leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1253 | Kale, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1254 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 0.41 mg | 18% |
| 1255 | Bagel, egg | Baked Products | 0.41 mg | 18% |
| 1256 | Peas, green, raw | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1257 | Beans, great northern, canned, solids and liquid, no salt added | Legumes and Legume Products | 0.41 mg | 18% |
| 1258 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1259 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1260 | Burrito, bean and cheese, frozen | Mixed Dishes | 0.41 mg | 18% |
| 1261 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.41 mg | 18% |
| 1262 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1263 | Snacks, potato chips, dried potatoes, sour cream and onion | Snacks | 0.41 mg | 18% |
| 1264 | Snacks, potato chips, sour cream and onion | Snacks | 0.41 mg | 18% |
| 1265 | Frybread, made with lard | Baked Products | 0.41 mg | 18% |
| 1266 | Lettuce, spring mix (mesclun) | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1267 | Egg roll, chicken, refrigerated, heated | Mixed Dishes | 0.40 mg | 18% |
| 1268 | Okara | Legumes and Legume Products | 0.40 mg | 18% |
| 1269 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 0.40 mg | 18% |
| 1270 | Bread, white, commercial | Baked Products | 0.40 mg | 17% |
| 1271 | Tortilla, ready-to-bake / fry, corn, unsalted | Baked Products | 0.40 mg | 17% |
| 1272 | Bread, white, commercial, reduced sodium | Baked Products | 0.40 mg | 17% |
| 1273 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1274 | Roll, dinner, plain, homemade, with 2% milk | Baked Products | 0.40 mg | 17% |
| 1275 | Candies, fondant, sweet chocolate coated | Sweets | 0.40 mg | 17% |
| 1276 | Turnip greens and turnips, frozen, boiled, drained | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1277 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 17% |
| 1278 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 17% |
| 1279 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 17% |
| 1280 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 17% |
| 1281 | Fast foods, mexican, burrito with beans | Fast Foods | 0.40 mg | 17% |
| 1282 | Black crowberry (curlewberry), native | Fruits and fruit juices | 0.40 mg | 17% |
| 1283 | Soup, bean with bacon, canned, condensed | Soups, Sauces and Gravies | 0.40 mg | 17% |
| 1284 | Yam, raw | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1285 | Crustaceans, shrimp, mixed species, canned | Finfish and Shellfish Products | 0.40 mg | 17% |
| 1286 | Peas, split, boiled | Legumes and Legume Products | 0.40 mg | 17% |
| 1287 | Peas, split, boiled, salted | Legumes and Legume Products | 0.40 mg | 17% |
| 1288 | Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared | Baked Products | 0.40 mg | 17% |
| 1289 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1290 | Mollusks, oyster, eastern (blue point), farmed, raw | Finfish and Shellfish Products | 0.39 mg | 17% |
| 1291 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 0.39 mg | 17% |
| 1292 | Cookie, shortbread, plain, commercial | Baked Products | 0.39 mg | 17% |
| 1293 | Candies, bars, MILKY WAY Dark Bar | Sweets | 0.39 mg | 17% |
| 1294 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 0.39 mg | 17% |
| 1295 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 0.39 mg | 17% |
| 1296 | Tea, instant, unsweetened, powder, water added | Beverages | 0.39 mg | 17% |
| 1297 | Biscuit, plain/buttermilk, frozen, baked | Baked Products | 0.39 mg | 17% |
| 1298 | Beet greens, raw | Vegetables and Vegetable Products | 0.39 mg | 17% |
| 1299 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 0.39 mg | 17% |
| 1300 | Fast foods, breakfast, french toast sticks | Fast Foods | 0.39 mg | 17% |
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