Foods high in Manganese

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 1351–1400 of 11,725 foods

#	Food	Category	Per 100 g	% DV	Source
1351	Mollusks, clam, mixed species, cooked, moist heat	Finfish and Shellfish Products	1.00 mg	43%	USDA_SR
1352	Wheat flour, white, all-purpose, self-rising, enriched	Cereal Grains and Pasta	1.00 mg	43%	USDA_SR
1353	Grains, wheat flour, white, self-rising	Cereals, Grains and Pasta	1.00 mg	43%	CNF
1354	Beans, kidney, light red, raw	Legumes and Legume Products	1.00 mg	43%	CNF
1355	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	1.00 mg	43%	CNF
1356	Mollusks, clam, mixed species, boiled or steamed	Finfish and Shellfish Products	1.00 mg	43%	CNF
1357	Snacks, crisped rice bar, chocolate chip	Snacks	1.00 mg	43%	USDA_SR
1358	Snacks, crisped rice bar, chocolate chip	Snacks	1.00 mg	43%	CNF
1359	Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit	Snacks	1.00 mg	43%	USDA_SR
1360	Flour, rice, glutinous	Cereal Grains and Pasta	0.99 mg	43%	USDA_FF
1361	Sweet potato, canned, mashed	Vegetables and Vegetable Products	0.99 mg	43%	USDA_SR
1362	Seaweed, laver, raw	Vegetables and Vegetable Products	0.99 mg	43%	USDA_SR
1363	Sweet potato, canned, mashed	Vegetables and Vegetable Products	0.99 mg	43%	CNF
1364	Seaweed, dulse (laver, nori), raw	Vegetables and Vegetable Products	0.99 mg	43%	CNF
1365	Muffin bar, all flavours	Baked Products	0.99 mg	43%	CNF
1366	Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving	Baked Products	0.99 mg	43%	CNF
1367	Cookie, oatmeal, homemade, with raisins	Baked Products	0.99 mg	43%	CNF
1368	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	0.99 mg	43%	USDA_SR
1369	Macaroni, vegetable, enriched, cooked	Cereal Grains and Pasta	0.99 mg	43%	USDA_SR
1370	Pasta, macaroni (spirals), vegetable, enriched, cooked	Cereals, Grains and Pasta	0.99 mg	43%	CNF
1371	Rice, white, long-grain, precooked or instant, enriched, dry	Cereal Grains and Pasta	0.98 mg	43%	USDA_SR
1372	Snacks, popcorn, cakes	Snacks	0.98 mg	43%	USDA_SR
1373	Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry	Cereals, Grains and Pasta	0.98 mg	43%	CNF
1374	Snacks, popcorn, cakes	Snacks	0.98 mg	43%	CNF
1375	Bread, crumbs, dry, grated, seasoned	Baked Products	0.98 mg	43%	USDA_SR
1376	Bread crumbs, dry, grated, seasoned	Baked Products	0.98 mg	43%	CNF
1377	Rice, white, long grain, unenriched, raw	Cereal Grains and Pasta	0.98 mg	43%	USDA_FF
1378	Potatoes, microwaved, cooked, in skin, skin with salt	Vegetables and Vegetable Products	0.98 mg	43%	USDA_SR
1379	Potatoes, microwaved, cooked in skin, skin, without salt	Vegetables and Vegetable Products	0.98 mg	43%	USDA_SR
1380	Potato, skin, cooked in skin, microwaved, with salt	Vegetables and Vegetable Products	0.98 mg	43%	CNF
1381	Potato, skin, cooked in skin, microwaved	Vegetables and Vegetable Products	0.98 mg	43%	CNF
1382	Soup, tomato vegetable, dehydrated	Soups, Sauces and Gravies	0.98 mg	43%	CNF
1383	Spices, garlic powder	Spices and Herbs	0.98 mg	43%	USDA_SR
1384	Spices, garlic powder	Spices and Herbs	0.98 mg	43%	CNF
1385	Salami, cooked, beef and pork	Sausages and Luncheon Meats	0.98 mg	43%	USDA_SR
1386	Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	0.97 mg	42%	USDA_SR
1387	Rice, white, glutinous, unenriched, uncooked	Cereal Grains and Pasta	0.97 mg	42%	USDA_SR
1388	Grains, rice, white, glutinous, dry	Cereals, Grains and Pasta	0.97 mg	42%	CNF
1389	Snacks, trail mix, tropical	Snacks	0.97 mg	42%	USDA_SR
1390	Snacks, trail mix, tropical	Snacks	0.97 mg	42%	CNF
1391	Oat bran, cooked	Cereal Grains and Pasta	0.96 mg	42%	USDA_SR
1392	Grains, oat bran, cooked	Cereals, Grains and Pasta	0.96 mg	42%	CNF
1393	Candies, MARS SNACKFOOD US, M&M's Peanut Butter Chocolate Candies	Sweets	0.96 mg	42%	USDA_SR
1394	Snacks, popcorn, unpopped kernels	Snacks	0.96 mg	42%	CNF
1395	Candies, M&M's peanut butter chocolate candies	Sweets	0.96 mg	42%	CNF
1396	Rosemary, fresh	Spices and Herbs	0.96 mg	42%	USDA_SR
1397	Grains, rice, white, glutinous, flour	Cereals, Grains and Pasta	0.96 mg	42%	CNF
1398	Spices, rosemary, fresh	Spices and Herbs	0.96 mg	42%	CNF
1399	Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged	Nut and Seed Products	0.96 mg	42%	USDA_SR
1400	Nuts, coconut meat, desiccated, sweetened, flaked, packaged	Nuts and Seeds	0.96 mg	42%	CNF

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Foods high in Manganese

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