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 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Salad dressing, mayonnaise, made with tofu | Fats and Oils | 0.39 mg | 17% |
| 1302 | Rice, Spanish rice | Mixed Dishes | 0.39 mg | 17% |
| 1303 | Cereal, hot, oats, minute, prepared, Robin Hood | Breakfast cereals | 0.39 mg | 17% |
| 1304 | Snacks, tortilla chips, plain | Snacks | 0.39 mg | 17% |
| 1305 | Cereal, ready to eat, French Toast Crunch, General Mills | Breakfast cereals | 0.39 mg | 17% |
| 1306 | Fast food, biscuit | Fast Foods | 0.39 mg | 17% |
| 1307 | Taquito, chicken and cheese, frozen, heated in oven | Mixed Dishes | 0.39 mg | 17% |
| 1308 | Muffin, chocolate chip, commercial | Baked Products | 0.39 mg | 17% |
| 1309 | Soup, broth, beef, cubed, dehydrated | Soups, Sauces and Gravies | 0.39 mg | 17% |
| 1310 | Strawberry, raw | Fruits and fruit juices | 0.39 mg | 17% |
| 1311 | Borage, boiled, drained | Vegetables and Vegetable Products | 0.39 mg | 17% |
| 1312 | Fast foods, pizza, cheese and pepperoni, regular crust | Fast Foods | 0.39 mg | 17% |
| 1313 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 0.38 mg | 17% |
| 1314 | Beans, kidney, red, canned, drained solids | Legumes and Legume Products | 0.38 mg | 17% |
| 1315 | Bread, Italian | Baked Products | 0.38 mg | 17% |
| 1316 | Cookie, vanilla wafer, 18 to 21% fat | Baked Products | 0.38 mg | 17% |
| 1317 | Cassava (manioc), raw | Vegetables and Vegetable Products | 0.38 mg | 17% |
| 1318 | Taro, raw | Vegetables and Vegetable Products | 0.38 mg | 17% |
| 1319 | Pie crust, standard type, homemade, unbaked | Baked Products | 0.38 mg | 17% |
| 1320 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 0.38 mg | 17% |
| 1321 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 0.38 mg | 17% |
| 1322 | Sushi with vegetables, without fish | Mixed Dishes | 0.38 mg | 17% |
| 1323 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 0.38 mg | 17% |
| 1324 | Beans, french, mature seeds, boiled | Legumes and Legume Products | 0.38 mg | 17% |
| 1325 | Beans, french, mature seeds, boiled, salted | Legumes and Legume Products | 0.38 mg | 17% |
| 1326 | Chocolate syrup, thin type | Sweets | 0.38 mg | 17% |
| 1327 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 0.38 mg | 17% |
| 1328 | Dessert, frozen, ice cream sandwich | Sweets | 0.38 mg | 17% |
| 1329 | Broccoli raab (rapini), cooked | Vegetables and Vegetable Products | 0.38 mg | 17% |
| 1330 | Borage, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 17% |
| 1331 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 0.38 mg | 17% |
| 1332 | Vegetables, mixed, frozen, boiled, drained | Vegetables and Vegetable Products | 0.38 mg | 16% |
| 1333 | Snacks, potato chips, barbecue flavour | Snacks | 0.38 mg | 16% |
| 1334 | Biscuit, plain/buttermilk, homemade | Baked Products | 0.38 mg | 16% |
| 1335 | Orange pineapple juice | Fruits and fruit juices | 0.38 mg | 16% |
| 1336 | Grains, rice, white, medium-grain, cooked | Cereals, Grains and Pasta | 0.38 mg | 16% |
| 1337 | Soup, broth, chicken, cubed, dehydrated | Soups, Sauces and Gravies | 0.38 mg | 16% |
| 1338 | Grains, corn flour, masa, yellow, U.S. enriched | Cereals, Grains and Pasta | 0.38 mg | 16% |
| 1339 | Chicken, liver, all classes, cooked, pan-fried | Poultry Products | 0.38 mg | 16% |
| 1340 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 0.38 mg | 16% |
| 1341 | Pasta, Japanese noodles, soba, cooked | Cereals, Grains and Pasta | 0.37 mg | 16% |
| 1342 | Chicken fried rice, with peas, onion and eggs | Mixed Dishes | 0.37 mg | 16% |
| 1343 | Cookie, chocolate chip, refrigerated dough | Baked Products | 0.37 mg | 16% |
| 1344 | Seaweed, agar, raw | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1345 | Chives, raw | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1346 | Cookie, chocolate sandwich, cream filling, chocolate-coated | Baked Products | 0.37 mg | 16% |
| 1347 | Cress, garden, boiled, drained | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1348 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1349 | Taro leaves, steamed | Vegetables and Vegetable Products | 0.37 mg | 16% |
| 1350 | Sweets, syrups, chocolate, fudge-type | Sweets | 0.37 mg | 16% |
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