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 101–150 of 4,991 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 3.74 mg | 163% |
| 102 | Grains, rice, brown, medium-grain, dry | Cereals, Grains and Pasta | 3.74 mg | 163% |
| 103 | Sweets, cocoa, powder, unsweetened, dutch process | Sweets | 3.74 mg | 162% |
| 104 | Snacks, brown rice chips | Snacks | 3.73 mg | 162% |
| 105 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 3.73 mg | 162% |
| 106 | Snacks, rice cakes, brown rice, plain | Snacks | 3.73 mg | 162% |
| 107 | Beans, winged (goa beans), dry, raw | Legumes and Legume Products | 3.72 mg | 162% |
| 108 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 3.71 mg | 161% |
| 109 | Nuts, pecans, oil roasted | Nuts and Seeds | 3.70 mg | 161% |
| 110 | Nuts, pecans, oil roasted, salted | Nuts and Seeds | 3.70 mg | 161% |
| 111 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 3.69 mg | 160% |
| 112 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 3.69 mg | 160% |
| 113 | Babyfood, cereal, mixed grain, with fruit, dry | Babyfoods | 3.65 mg | 159% |
| 114 | Cereal, ready to eat, Life Multigrains, Quaker | Breakfast cereals | 3.64 mg | 158% |
| 115 | Cereal, hot, oats, minute, dry, Robin Hood | Breakfast cereals | 3.63 mg | 158% |
| 116 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 3.63 mg | 158% |
| 117 | Cereal, ready to eat, Cheerios, General Mills | Breakfast cereals | 3.51 mg | 153% |
| 118 | Cracker, matzo, whole-wheat | Baked Products | 3.50 mg | 152% |
| 119 | Babyfood, cereal, oat, dry | Babyfoods | 3.49 mg | 152% |
| 120 | Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path | Breakfast cereals | 3.47 mg | 151% |
| 121 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and fruit juices | 3.44 mg | 150% |
| 122 | Cereal, ready to eat, Oatmeal Squares, Quaker | Breakfast cereals | 3.42 mg | 149% |
| 123 | Nuts, walnuts, English or Persian, dried | Nuts and Seeds | 3.41 mg | 148% |
| 124 | Cereal, ready to eat, Toasted Oats, Selection | Breakfast cereals | 3.41 mg | 148% |
| 125 | Grains, wheat, soft white | Cereals, Grains and Pasta | 3.41 mg | 148% |
| 126 | Mollusks, mussel, blue, raw | Finfish and Shellfish Products | 3.40 mg | 148% |
| 127 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 3.40 mg | 148% |
| 128 | Grains, amaranth, raw | Cereals, Grains and Pasta | 3.33 mg | 145% |
| 129 | Spices, cumin seed | Spices and Herbs | 3.33 mg | 145% |
| 130 | Cereal, ready to eat, Heritage O's, Nature's Path | Breakfast cereals | 3.32 mg | 144% |
| 131 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 3.31 mg | 144% |
| 132 | Cereal, ready to eat, Fibre 1: Honey Clusters, General Mills | Breakfast cereals | 3.28 mg | 143% |
| 133 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker | Breakfast cereals | 3.27 mg | 142% |
| 134 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker | Breakfast cereals | 3.24 mg | 141% |
| 135 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 3.23 mg | 140% |
| 136 | Grains, triticale | Cereals, Grains and Pasta | 3.21 mg | 140% |
| 137 | Soy flour, low fat | Legumes and Legume Products | 3.15 mg | 137% |
| 138 | Spices, sage, ground | Spices and Herbs | 3.13 mg | 136% |
| 139 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 3.11 mg | 135% |
| 140 | Epazote, raw | Vegetables and Vegetable Products | 3.10 mg | 135% |
| 141 | Babyfood, cereal, oat, with milk powder, dry | Babyfoods | 3.08 mg | 134% |
| 142 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 3.07 mg | 134% |
| 143 | Cereal, hot, oats, instant: golden honey with bran, dry, Quaker | Breakfast cereals | 3.07 mg | 133% |
| 144 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 3.06 mg | 133% |
| 145 | Pasta, macaroni (elbow), whole wheat, dry | Cereals, Grains and Pasta | 3.06 mg | 133% |
| 146 | Grains, bulgur, dry | Cereals, Grains and Pasta | 3.05 mg | 133% |
| 147 | Nuts, macadamia, dry roasted, unsalted | Nuts and Seeds | 3.04 mg | 132% |
| 148 | Nuts, macadamia, dry roasted, salted | Nuts and Seeds | 3.04 mg | 132% |
| 149 | Soy flour, defatted | Legumes and Legume Products | 3.02 mg | 131% |
| 150 | Grains, wheat, durum | Cereals, Grains and Pasta | 3.01 mg | 131% |
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