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 1301–1350 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1301 | Cereal, hot, cream of rice, dry | Breakfast cereals | 1.03 mg | 45% | CNF |
| 1302 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 1.03 mg | 45% | USDA_SR |
| 1303 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.03 mg | 45% | USDA_SR |
| 1304 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.03 mg | 45% | USDA_SR |
| 1305 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 1.03 mg | 45% | USDA_SR |
| 1306 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 1.03 mg | 45% | USDA_SR |
| 1307 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 1.03 mg | 45% | CNF |
| 1308 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 1.03 mg | 45% | CNF |
| 1309 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 1.03 mg | 45% | CNF |
| 1310 | Bread, wheat | Baked Products | 1.03 mg | 45% | USDA_SR |
| 1311 | Fish, pike, walleye, cooked, dry heat | Finfish and Shellfish Products | 1.03 mg | 45% | USDA_SR |
| 1312 | Fish, pickerel, walleye-pickerel (yellow pike), baked or broiled | Finfish and Shellfish Products | 1.03 mg | 45% | CNF |
| 1313 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 1.02 mg | 45% | USDA_SR |
| 1314 | Edamame, frozen, prepared | Vegetables and Vegetable Products | 1.02 mg | 45% | USDA_SR |
| 1315 | Soybeans, green (edamame), frozen, prepared | Vegetables and Vegetable Products | 1.02 mg | 45% | CNF |
| 1316 | Rolls, dinner, wheat | Baked Products | 1.02 mg | 44% | USDA_SR |
| 1317 | Peanuts, all types, cooked, boiled, with salt | Legumes and Legume Products | 1.02 mg | 44% | USDA_SR |
| 1318 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 1.02 mg | 44% | CNF |
| 1319 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 1.02 mg | 44% | CNF |
| 1320 | Bread, oatmeal, toasted | Baked Products | 1.02 mg | 44% | USDA_SR |
| 1321 | Beans, kidney, all types, mature seeds, raw | Legumes and Legume Products | 1.02 mg | 44% | USDA_SR |
| 1322 | Bread, boston brown, canned | Baked Products | 1.02 mg | 44% | USDA_SR |
| 1323 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 1.02 mg | 44% | USDA_SR |
| 1324 | Rose Hips, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 1.02 mg | 44% | USDA_SR |
| 1325 | Beans, kidney, all types, raw | Legumes and Legume Products | 1.02 mg | 44% | CNF |
| 1326 | Rose hips, wild, native | Fruits and fruit juices | 1.02 mg | 44% | CNF |
| 1327 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 1.02 mg | 44% | CNF |
| 1328 | Bread, Boston brown, canned | Baked Products | 1.02 mg | 44% | CNF |
| 1329 | Cookies, graham crackers, plain or honey (includes cinnamon) | Baked Products | 1.02 mg | 44% | USDA_SR |
| 1330 | Cookie, graham cracker, plain or honey (includes cinnamon) | Baked Products | 1.02 mg | 44% | CNF |
| 1331 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 1.02 mg | 44% | USDA_SR |
| 1332 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 1.02 mg | 44% | CNF |
| 1333 | Rolls, hamburger or hotdog, mixed-grain | Baked Products | 1.01 mg | 44% | USDA_SR |
| 1334 | Snacks, pretzels, hard, plain, salted | Snacks | 1.01 mg | 44% | USDA_SR |
| 1335 | Roll, hamburger / hot dog, multigrain | Baked Products | 1.01 mg | 44% | CNF |
| 1336 | Snacks, pretzels, hard, plain, salted | Snacks | 1.01 mg | 44% | CNF |
| 1337 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 1.01 mg | 44% | CNF |
| 1338 | Edamame, frozen, unprepared | Vegetables and Vegetable Products | 1.01 mg | 44% | USDA_SR |
| 1339 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 1.01 mg | 44% | CNF |
| 1340 | Soy sauce made from soy and wheat (shoyu), low sodium | Legumes and Legume Products | 1.01 mg | 44% | USDA_SR |
| 1341 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 1.01 mg | 44% | CNF |
| 1342 | RICE-A-RONI, chicken flavor, unprepared | Meals, Entrees, and Side Dishes | 1.01 mg | 44% | USDA_SR |
| 1343 | Grains, rice and vermicelli mix, chicken flavour, unprepared | Mixed Dishes | 1.01 mg | 44% | CNF |
| 1344 | Bread, reduced-calorie, oat bran, toasted | Baked Products | 1.01 mg | 44% | USDA_SR |
| 1345 | Millet flour | Cereal Grains and Pasta | 1.00 mg | 44% | USDA_SR |
| 1346 | Grains, millet, flour | Cereals, Grains and Pasta | 1.00 mg | 44% | CNF |
| 1347 | Muffins, English, wheat | Baked Products | 1.00 mg | 44% | USDA_SR |
| 1348 | English muffin, wheat | Baked Products | 1.00 mg | 44% | CNF |
| 1349 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 1.00 mg | 43% | USDA_SR |
| 1350 | Beans, kidney, california red, mature seeds, raw | Legumes and Legume Products | 1.00 mg | 43% | USDA_SR |
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