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 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Leavening agents, baking powder, low-sodium | Baked Products | 0.42 mg | 18% |
| 1302 | Endive, raw | Vegetables and Vegetable Products | 0.42 mg | 18% |
| 1303 | Egg rolls, vegetable, frozen, prepared | Meals, Entrees, and Side Dishes | 0.42 mg | 18% |
| 1304 | Restaurant, Latino, Arroz con habichuelas colorados (Rice And Red Beans) | Restaurant Foods | 0.42 mg | 18% |
| 1305 | Sweet rolls, cinnamon, refrigerated dough with frosting, baked | Baked Products | 0.42 mg | 18% |
| 1306 | PIZZA HUT 14" Pepperoni Pizza, Hand-Tossed Crust | Fast Foods | 0.42 mg | 18% |
| 1307 | Pokeberry shoots, (poke), raw | Vegetables and Vegetable Products | 0.42 mg | 18% |
| 1308 | Chokecherries, raw, pitted (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.42 mg | 18% |
| 1309 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 0.42 mg | 18% |
| 1310 | Bread, white, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.42 mg | 18% |
| 1311 | Sweet rolls, cinnamon, refrigerated dough with frosting | Baked Products | 0.41 mg | 18% |
| 1312 | Beverages, pineapple and grapefruit juice drink, canned | Beverages | 0.41 mg | 18% |
| 1313 | Peaches, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 0.41 mg | 18% |
| 1314 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 0.41 mg | 18% |
| 1315 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.41 mg | 18% |
| 1316 | Cereals ready-to-eat, QUAKER, KING VITAMAN | Breakfast Cereals | 0.41 mg | 18% |
| 1317 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.41 mg | 18% |
| 1318 | Gravy, brown, dry | Soups, Sauces, and Gravies | 0.41 mg | 18% |
| 1319 | Cowpeas, leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1320 | Cowpeas, leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1321 | Cookies, gluten-free, chocolate wafer | Baked Products | 0.41 mg | 18% |
| 1322 | Fast foods, hush puppies | Fast Foods | 0.41 mg | 18% |
| 1323 | Beets, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1324 | Glutino, Gluten Free Wafers, Milk Chocolate | Baked Products | 0.41 mg | 18% |
| 1325 | Bagels, egg | Baked Products | 0.41 mg | 18% |
| 1326 | Peas, green, raw | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1327 | Beans, great northern, mature seeds, canned | Legumes and Legume Products | 0.41 mg | 18% |
| 1328 | Beans, great northern, mature seeds, canned, low sodium | Legumes and Legume Products | 0.41 mg | 18% |
| 1329 | Burrito, bean and cheese, frozen | Meals, Entrees, and Side Dishes | 0.41 mg | 18% |
| 1330 | Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | Snacks | 0.41 mg | 18% |
| 1331 | Nopales, cooked, without salt | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1332 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1333 | CRACKER BARREL, country fried shrimp platter | Restaurant Foods | 0.41 mg | 18% |
| 1334 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 0.41 mg | 18% |
| 1335 | Bread, blue corn, somiviki (Hopi) | American Indian/Alaska Native Foods | 0.41 mg | 18% |
| 1336 | Snacks, potato chips, sour-cream-and-onion-flavor | Snacks | 0.41 mg | 18% |
| 1337 | Frybread, made with lard (Apache) | American Indian/Alaska Native Foods | 0.41 mg | 18% |
| 1338 | Snacks, potato chips, made from dried potatoes, sour-cream and onion-flavor | Snacks | 0.41 mg | 18% |
| 1339 | Okara | Legumes and Legume Products | 0.40 mg | 18% |
| 1340 | Egg rolls, chicken, refrigerated, heated | Meals, Entrees, and Side Dishes | 0.40 mg | 18% |
| 1341 | Cookies, chocolate sandwich, with creme filling, special dietary | Baked Products | 0.40 mg | 18% |
| 1342 | Buckwheat groats, roasted, cooked | Cereal Grains and Pasta | 0.40 mg | 18% |
| 1343 | Tortillas, ready-to-bake or -fry, corn, without added salt | Baked Products | 0.40 mg | 17% |
| 1344 | Rolls, dinner, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.40 mg | 17% |
| 1345 | BURGER KING, Original Chicken Sandwich | Fast Foods | 0.40 mg | 17% |
| 1346 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1347 | Fast foods, burrito, with beans | Fast Foods | 0.40 mg | 17% |
| 1348 | Gravy, unspecified type, dry | Soups, Sauces, and Gravies | 0.40 mg | 17% |
| 1349 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 0.40 mg | 17% |
| 1350 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 0.40 mg | 17% |
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