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 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1352 | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1353 | ON THE BORDER, refried beans | Restaurant Foods | 0.40 mg | 17% |
| 1354 | Candies, sweet chocolate coated fondant | Sweets | 0.40 mg | 17% |
| 1355 | Mayonnaise, made with tofu | Fats and Oils | 0.40 mg | 17% |
| 1356 | Rolls, dinner, sweet | Baked Products | 0.40 mg | 17% |
| 1357 | Yam, raw | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1358 | DENNY'S, onion rings | Restaurant Foods | 0.40 mg | 17% |
| 1359 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.40 mg | 17% |
| 1360 | PIZZA HUT 14" Cheese Pizza, Hand-Tossed Crust | Fast Foods | 0.40 mg | 17% |
| 1361 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.40 mg | 17% |
| 1362 | Crustaceans, shrimp, mixed species, canned | Finfish and Shellfish Products | 0.40 mg | 17% |
| 1363 | Pancakes, plain, dry mix, incomplete (includes buttermilk) | Baked Products | 0.40 mg | 17% |
| 1364 | PIZZA HUT 14" Cheese Pizza, Pan Crust | Fast Foods | 0.40 mg | 17% |
| 1365 | Broccoli raab, raw | Vegetables and Vegetable Products | 0.40 mg | 17% |
| 1366 | Mollusks, oyster, eastern, farmed, raw | Finfish and Shellfish Products | 0.39 mg | 17% |
| 1367 | Cookies, chocolate chip, commercially prepared, regular, lower fat | Baked Products | 0.39 mg | 17% |
| 1368 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 0.39 mg | 17% |
| 1369 | Cookies, shortbread, commercially prepared, plain | Baked Products | 0.39 mg | 17% |
| 1370 | Cookies, shortbread, reduced fat | Baked Products | 0.39 mg | 17% |
| 1371 | Candies, MARS SNACKFOOD US, MILKY WAY Midnight Bar | Sweets | 0.39 mg | 17% |
| 1372 | Waffles, chocolate chip, frozen, ready-to-heat | Baked Products | 0.39 mg | 17% |
| 1373 | Beverages, tea, instant, unsweetened, prepared with water | Beverages | 0.39 mg | 17% |
| 1374 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork | Legumes and Legume Products | 0.39 mg | 17% |
| 1375 | Soup, chili beef, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.39 mg | 17% |
| 1376 | Biscuits, plain or buttermilk, frozen, baked | Baked Products | 0.39 mg | 17% |
| 1377 | DIGIORNO Pizza, pepperoni topping, rising crust, frozen, baked | Fast Foods | 0.39 mg | 17% |
| 1378 | Bread, reduced-calorie, white | Baked Products | 0.39 mg | 17% |
| 1379 | Beet greens, raw | Vegetables and Vegetable Products | 0.39 mg | 17% |
| 1380 | Wasabi, root, raw | Vegetables and Vegetable Products | 0.39 mg | 17% |
| 1381 | Restaurant, Latino, bunuelos (fried yeast bread) | Restaurant Foods | 0.39 mg | 17% |
| 1382 | Babyfood, dinner, pasta with vegetables | Baby Foods | 0.39 mg | 17% |
| 1383 | BURGER KING, french toast sticks | Fast Foods | 0.39 mg | 17% |
| 1384 | Fast foods, french toast sticks | Fast Foods | 0.39 mg | 17% |
| 1385 | Restaurant, Mexican, spanish rice | Restaurant Foods | 0.39 mg | 17% |
| 1386 | Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 0.39 mg | 17% |
| 1387 | Fast food, biscuit | Fast Foods | 0.39 mg | 17% |
| 1388 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 0.39 mg | 17% |
| 1389 | Taquitos, frozen, chicken and cheese, oven-heated | Meals, Entrees, and Side Dishes | 0.39 mg | 17% |
| 1390 | Soup, beef broth, cubed, dry | Soups, Sauces, and Gravies | 0.39 mg | 17% |
| 1391 | Strawberries, raw | Fruits and Fruit Juices | 0.39 mg | 17% |
| 1392 | Fast Food, Pizza Chain, 14" pizza, pepperoni topping, regular crust | Fast Foods | 0.39 mg | 17% |
| 1393 | Borage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.39 mg | 17% |
| 1394 | Beans, snap, yellow, frozen, all styles, unprepared | Vegetables and Vegetable Products | 0.39 mg | 17% |
| 1395 | Borage, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.39 mg | 17% |
| 1396 | Escarole, cooked, boiled, drained, no salt added | Vegetables and Vegetable Products | 0.39 mg | 17% |
| 1397 | Snacks, potato chips, barbecue-flavor | Snacks | 0.39 mg | 17% |
| 1398 | Beans, kidney, red, mature seeds, canned, drained solids | Legumes and Legume Products | 0.38 mg | 17% |
| 1399 | Cassava, raw | Vegetables and Vegetable Products | 0.38 mg | 17% |
| 1400 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 0.38 mg | 17% |
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