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 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1251 | Beans, black, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.44 mg | 19% |
| 1252 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1253 | Restaurant, Latino, Arroz con frijoles negros (rice and black beans) | Restaurant Foods | 0.44 mg | 19% |
| 1254 | Pie crust, standard-type, frozen, ready-to-bake, enriched | Baked Products | 0.44 mg | 19% |
| 1255 | Sweet potato, cooked, candied, home-prepared | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1256 | Snacks, tortilla chips, taco-flavor | Snacks | 0.44 mg | 19% |
| 1257 | Garlic bread, frozen | Baked Products | 0.44 mg | 19% |
| 1258 | Snacks, potato chips, plain, unsalted | Snacks | 0.44 mg | 19% |
| 1259 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted | Snacks | 0.44 mg | 19% |
| 1260 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted | Snacks | 0.44 mg | 19% |
| 1261 | Snacks, potato chips, reduced fat | Snacks | 0.44 mg | 19% |
| 1262 | Blueberries, canned, light syrup, drained | Fruits and Fruit Juices | 0.44 mg | 19% |
| 1263 | Crackers, rusk toast | Baked Products | 0.44 mg | 19% |
| 1264 | Bread, gluten-free, white, made with tapioca starch and brown rice flour | Baked Products | 0.44 mg | 19% |
| 1265 | Udi's, Gluten Free, Soft & Delicious White Sandwich Bread | Baked Products | 0.44 mg | 19% |
| 1266 | Pie, coconut creme, commercially prepared | Baked Products | 0.44 mg | 19% |
| 1267 | Biscuits, plain or buttermilk, refrigerated dough, higher fat | Baked Products | 0.44 mg | 19% |
| 1268 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.44 mg | 19% |
| 1269 | Snacks, tortilla chips, nacho-flavor, reduced fat | Snacks | 0.44 mg | 19% |
| 1270 | Taco shells, baked, without added salt | Baked Products | 0.43 mg | 19% |
| 1271 | Muffins, wheat bran, toaster-type with raisins, toasted | Baked Products | 0.43 mg | 19% |
| 1272 | Restaurant, Chinese, fried rice, without meat | Restaurant Foods | 0.43 mg | 19% |
| 1273 | PIZZA HUT 14" Pepperoni Pizza, THIN 'N CRISPY Crust | Fast Foods | 0.43 mg | 19% |
| 1274 | Pie crust, standard-type, prepared from recipe, baked | Baked Products | 0.43 mg | 19% |
| 1275 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.43 mg | 19% |
| 1276 | Sorghum flour, refined, unenriched | Cereal Grains and Pasta | 0.43 mg | 19% |
| 1277 | Cookies, peanut butter, commercially prepared, soft-type | Baked Products | 0.43 mg | 19% |
| 1278 | Snacks, potato chips, plain, salted | Snacks | 0.43 mg | 19% |
| 1279 | Sauce, duck, ready-to-serve | Soups, Sauces, and Gravies | 0.43 mg | 19% |
| 1280 | Chicory greens, raw | Vegetables and Vegetable Products | 0.43 mg | 19% |
| 1281 | Pizza, cheese topping, rising crust, frozen, cooked | Fast Foods | 0.43 mg | 19% |
| 1282 | Vegetables, mixed, canned, solids and liquids | Vegetables and Vegetable Products | 0.43 mg | 19% |
| 1283 | Fast foods, submarine sandwich, meatball marinara on white bread | Fast Foods | 0.43 mg | 19% |
| 1284 | SUBWAY, meatball marinara sub on white bread (no toppings) | Fast Foods | 0.43 mg | 19% |
| 1285 | Coriander (cilantro) leaves, raw | Vegetables and Vegetable Products | 0.43 mg | 19% |
| 1286 | Mollusks, oyster, eastern, farmed, cooked, dry heat | Finfish and Shellfish Products | 0.42 mg | 18% |
| 1287 | PIZZA HUT 14" Pepperoni Pizza, Pan Crust | Fast Foods | 0.42 mg | 18% |
| 1288 | Cookies, chocolate chip, commercially prepared, soft-type | Baked Products | 0.42 mg | 18% |
| 1289 | Snacks, potato sticks | Snacks | 0.42 mg | 18% |
| 1290 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 0.42 mg | 18% |
| 1291 | Mustard, prepared, yellow | Spices and Herbs | 0.42 mg | 18% |
| 1292 | KFC, biscuit | Fast Foods | 0.42 mg | 18% |
| 1293 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 0.42 mg | 18% |
| 1294 | Bread, white, commercially prepared, toasted | Baked Products | 0.42 mg | 18% |
| 1295 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.42 mg | 18% |
| 1296 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.42 mg | 18% |
| 1297 | Bread, white, commercially prepared, toasted, low sodium no salt | Baked Products | 0.42 mg | 18% |
| 1298 | Cookies, sugar wafers with creme filling, regular | Baked Products | 0.42 mg | 18% |
| 1299 | Cookies, oatmeal, commercially prepared, soft-type | Baked Products | 0.42 mg | 18% |
| 1300 | Beans, baked, canned, with franks | Legumes and Legume Products | 0.42 mg | 18% |
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