Foods high in Manganese (USDA Foundation)

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 383 foods

#	Food	Category	Per 100 g	% DV
101	Flour, wheat, all-purpose, unenriched, unbleached	Cereal Grains and Pasta	0.82 mg	36%
102	Beet greens, raw	Vegetables and Vegetable Products	0.82 mg	36%
103	Flour, wheat, all-purpose, enriched, bleached	Cereal Grains and Pasta	0.76 mg	33%
104	Cookies, oatmeal, soft, with raisins	Baked Products	0.76 mg	33%
105	Flour, bread, white, enriched, unbleached	Cereal Grains and Pasta	0.75 mg	33%
106	Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	Legumes and Legume Products	0.74 mg	32%
107	Flour, potato	Vegetables and Vegetable Products	0.68 mg	29%
108	Flour, semolina, coarse and semi-coarse	Cereal Grains and Pasta	0.65 mg	28%
109	Flour, pastry, unenriched, unbleached	Cereal Grains and Pasta	0.64 mg	28%
110	Bread, white, commercially prepared	Baked Products	0.63 mg	27%
111	Flour, 00	Cereal Grains and Pasta	0.55 mg	24%
112	Kale, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.54 mg	24%
113	Arugula, baby, raw	Vegetables and Vegetable Products	0.51 mg	22%
114	Figs, dried, uncooked	Fruits and Fruit Juices	0.51 mg	22%
115	Figs, dried, uncooked	Fruits and Fruit Juices	0.51 mg	22%
116	Raspberries, raw	Fruits and Fruit Juices	0.49 mg	21%
117	Raspberries, raw	Fruits and Fruit Juices	0.49 mg	21%
118	Spinach, baby	Vegetables and Vegetable Products	0.49 mg	21%
119	Spinach, baby	Vegetables and Vegetable Products	0.49 mg	21%
120	Beans, great northern, canned, sodium added, drained and rinsed	Legumes and Legume Products	0.46 mg	20%
121	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Vegetables and Vegetable Products	0.43 mg	19%
122	Restaurant, Chinese, fried rice, without meat	Restaurant Foods	0.43 mg	19%
123	Spinach, mature	Vegetables and Vegetable Products	0.43 mg	19%
124	Spinach, mature	Vegetables and Vegetable Products	0.43 mg	19%
125	Blueberries, raw	Fruits and Fruit Juices	0.42 mg	18%
126	Blueberries, raw	Fruits and Fruit Juices	0.42 mg	18%
127	Mustard, prepared, yellow	Spices and Herbs	0.42 mg	18%
128	Fonio, grain, dry, raw	Cereal Grains and Pasta	0.42 mg	18%
129	Sweet potatoes, orange flesh, without skin, raw	Vegetables and Vegetable Products	0.42 mg	18%
130	Corn flour, masa harina, white or yellow, dry, raw	Cereal Grains and Pasta	0.41 mg	18%
131	Flour, cassava	Vegetables and Vegetable Products	0.40 mg	17%
132	Beans, navy, canned, sodium added, drained and rinsed	Legumes and Legume Products	0.38 mg	16%
133	Beans, cannellini, canned, sodium added, drained and rinsed	Legumes and Legume Products	0.37 mg	16%
134	Strawberries, raw	Fruits and Fruit Juices	0.37 mg	16%
135	Strawberries, raw	Fruits and Fruit Juices	0.37 mg	16%
136	Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed	Legumes and Legume Products	0.35 mg	15%
137	Restaurant, Latino, pupusas con frijoles (pupusas, bean)	Restaurant Foods	0.34 mg	15%
138	Beans, snap, green, raw	Vegetables and Vegetable Products	0.33 mg	14%
139	Beans, black, canned, sodium added, drained and rinsed	Legumes and Legume Products	0.33 mg	14%
140	Tomato, paste, canned, without salt added	Vegetables and Vegetable Products	0.33 mg	14%
141	Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed	Legumes and Legume Products	0.33 mg	14%
142	Beans, pinto, canned, sodium added, drained and rinsed	Legumes and Legume Products	0.32 mg	14%
143	Cabbage, red, raw	Vegetables and Vegetable Products	0.31 mg	13%
144	Radicchio, raw	Vegetables and Vegetable Products	0.30 mg	13%
145	Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed	Vegetables and Vegetable Products	0.28 mg	12%
146	Strawberries, raw	Fruits and Fruit Juices	0.28 mg	12%
147	Strawberries, raw	Fruits and Fruit Juices	0.28 mg	12%
148	Green onion, (scallion), bulb and greens, root removed, raw	Vegetables and Vegetable Products	0.27 mg	12%
149	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	0.26 mg	11%
150	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	0.26 mg	11%

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Foods high in Manganese (USDA Foundation)

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