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 1401–1450 of 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Beef, liver, pan-fried | Beef Products | 0.36 mg | 15% |
| 1402 | Persimmon, japanese, raw | Fruits and fruit juices | 0.35 mg | 15% |
| 1403 | Chrysanthemum, garland, boiled, drained | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1404 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1405 | Pumpkin leaves, boiled, drained | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1406 | Muffin, corn, commercial | Baked Products | 0.35 mg | 15% |
| 1407 | Fast foods, pizza, pepperoni, thin crust | Fast Foods | 0.35 mg | 15% |
| 1408 | Grains, rice, white, long-grain, parboiled, cooked | Cereals, Grains and Pasta | 0.35 mg | 15% |
| 1409 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 0.35 mg | 15% |
| 1410 | Fast foods, pizza, sausage, regular crust | Fast Foods | 0.35 mg | 15% |
| 1411 | Candies, truffles, homemade | Sweets | 0.35 mg | 15% |
| 1412 | Cookie, brownie, regular, dry mix, unprepared | Baked Products | 0.35 mg | 15% |
| 1413 | Danish pastry, cheese | Baked Products | 0.35 mg | 15% |
| 1414 | Candies, bars, Baby Ruth | Sweets | 0.35 mg | 15% |
| 1415 | Biscuit, plain/buttermilk, refrigerated dough, lower fat, baked | Baked Products | 0.35 mg | 15% |
| 1416 | Cake, pineapple upside-down, homemade | Baked Products | 0.35 mg | 15% |
| 1417 | Candies, bars, Snickers | Sweets | 0.35 mg | 15% |
| 1418 | Game meat, native, beaver, liver, raw | Lamb, Veal and Game | 0.35 mg | 15% |
| 1419 | Game meat, native, caribou (reindeer), liver, baked | Lamb, Veal and Game | 0.35 mg | 15% |
| 1420 | Bread, Irish soda, homemade | Baked Products | 0.35 mg | 15% |
| 1421 | Chrysanthemum, garland, boiled, drained, with salt | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1422 | Pumpkin leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1423 | Fast foods, sandwiches and burgers, crispy chicken fillet sandwich, with lettuce tomato and mayonnaise | Fast Foods | 0.35 mg | 15% |
| 1424 | Borage, raw | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1425 | Dock (sorrel), raw | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1426 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1427 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1428 | Pork, liver, raw | Pork Products | 0.34 mg | 15% |
| 1429 | Cookie, fig bar | Baked Products | 0.34 mg | 15% |
| 1430 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared | Cereals, Grains and Pasta | 0.34 mg | 15% |
| 1431 | Rambutan, canned, syrup pack | Fruits and fruit juices | 0.34 mg | 15% |
| 1432 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 0.34 mg | 15% |
| 1433 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 0.34 mg | 15% |
| 1434 | Dandelion greens, raw | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1435 | Biscuit, plain/buttermilk, dry mix, unprepared | Baked Products | 0.34 mg | 15% |
| 1436 | Croissant, cheese, commercial | Baked Products | 0.34 mg | 15% |
| 1437 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1438 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1439 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1440 | Agave, dried | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1441 | Blueberry, raw | Fruits and fruit juices | 0.34 mg | 15% |
| 1442 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1443 | Pokeberry shoots, boiled, drained | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1444 | Nuts, European chestnuts (sweet), raw, peeled | Nuts and Seeds | 0.34 mg | 15% |
| 1445 | Fast foods, pizza, cheese, thick crust | Fast Foods | 0.34 mg | 15% |
| 1446 | Chard, swiss, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 15% |
| 1447 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 0.33 mg | 15% |
| 1448 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 0.33 mg | 14% |
| 1449 | Snacks, corn-based, extruded, chips, plain | Snacks | 0.33 mg | 14% |
| 1450 | Icing (frosting), chocolate, creamy, dry mix, unprepared | Sweets | 0.33 mg | 14% |
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