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 1451–1500 of 11,725 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1451 | Cereal, hot, oats, one minute, prepared, Quaker | Breakfast cereals | 0.92 mg | 40% | CNF |
| 1452 | Kale, raw | Vegetables and Vegetable Products | 0.92 mg | 40% | USDA_FF |
| 1453 | Beans, cranberry (roman), mature seeds, raw | Legumes and Legume Products | 0.92 mg | 40% | USDA_SR |
| 1454 | Kale, raw | Vegetables and Vegetable Products | 0.92 mg | 40% | USDA_SR |
| 1455 | Beans, cranberry (roman), raw | Legumes and Legume Products | 0.92 mg | 40% | CNF |
| 1456 | Bread, crumbs, dry, grated, plain | Baked Products | 0.92 mg | 40% | USDA_SR |
| 1457 | Bread crumbs, dry, grated, plain | Baked Products | 0.92 mg | 40% | CNF |
| 1458 | Pasta, dry, enriched | Cereal Grains and Pasta | 0.92 mg | 40% | USDA_SR |
| 1459 | Pasta, dry, unenriched | Cereal Grains and Pasta | 0.92 mg | 40% | USDA_SR |
| 1460 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 0.92 mg | 40% | CNF |
| 1461 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 0.92 mg | 40% | CNF |
| 1462 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 0.92 mg | 40% | CNF |
| 1463 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 0.92 mg | 40% | CNF |
| 1464 | Crackers, standard snack-type, with whole wheat | Baked Products | 0.92 mg | 40% | USDA_SR |
| 1465 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 0.92 mg | 40% | USDA_SR |
| 1466 | Cracker, standard snack-type, with whole-wheat | Baked Products | 0.92 mg | 40% | CNF |
| 1467 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 0.92 mg | 40% | CNF |
| 1468 | Babyfood, cereal, oat, prepared with formula or breast milk | Babyfoods | 0.91 mg | 40% | CNF |
| 1469 | Cookies, peanut butter sandwich, regular | Baked Products | 0.91 mg | 40% | USDA_SR |
| 1470 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 0.91 mg | 40% | USDA_SR |
| 1471 | Cookie, peanut butter sandwich | Baked Products | 0.91 mg | 40% | CNF |
| 1472 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 0.91 mg | 40% | USDA_SR |
| 1473 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 0.91 mg | 40% | CNF |
| 1474 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 0.91 mg | 40% | CNF |
| 1475 | Bread, rye, toasted | Baked Products | 0.91 mg | 39% | USDA_SR |
| 1476 | Grains, rice, brown, long-grain, cooked | Cereals, Grains and Pasta | 0.91 mg | 39% | CNF |
| 1477 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 0.90 mg | 39% | USDA_SR |
| 1478 | Snacks, sesame sticks, wheat-based, salted | Snacks | 0.90 mg | 39% | USDA_SR |
| 1479 | Pancake, plain, homemade with butter and maple syrup | Baked Products | 0.90 mg | 39% | CNF |
| 1480 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 0.90 mg | 39% | CNF |
| 1481 | Snacks, sesame sticks, wheat-based, salted | Snacks | 0.90 mg | 39% | CNF |
| 1482 | Fish, smelt, rainbow, cooked, dry heat | Finfish and Shellfish Products | 0.90 mg | 39% | USDA_SR |
| 1483 | Fish, perch, mixed species, cooked, dry heat | Finfish and Shellfish Products | 0.90 mg | 39% | USDA_SR |
| 1484 | Corn, dried, yellow (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.90 mg | 39% | USDA_SR |
| 1485 | Babyfood, cereal, mixed grain, with fruit, prepared with formula or breast milk | Babyfoods | 0.90 mg | 39% | CNF |
| 1486 | Corn, dried, yellow | Vegetables and Vegetable Products | 0.90 mg | 39% | CNF |
| 1487 | Fish, smelt, rainbow (american, capelin), baked or broiled | Finfish and Shellfish Products | 0.90 mg | 39% | CNF |
| 1488 | Fish, perch, mixed species, baked or broiled | Finfish and Shellfish Products | 0.90 mg | 39% | CNF |
| 1489 | Fish, burbot, cooked, dry heat | Finfish and Shellfish Products | 0.90 mg | 39% | USDA_SR |
| 1490 | Fish, sunfish, pumpkin seed, cooked, dry heat | Finfish and Shellfish Products | 0.90 mg | 39% | USDA_SR |
| 1491 | Fish, drum, freshwater, cooked, dry heat | Finfish and Shellfish Products | 0.90 mg | 39% | USDA_SR |
| 1492 | Spinach, raw | Vegetables and Vegetable Products | 0.90 mg | 39% | USDA_SR |
| 1493 | Babyfood, cereal, Oat, with milk powder, prepared with water | Babyfoods | 0.90 mg | 39% | CNF |
| 1494 | Fish, sunfish, pumpkin seed, baked or broiled | Finfish and Shellfish Products | 0.90 mg | 39% | CNF |
| 1495 | Fish, drum, freshwater, baked or broiled | Finfish and Shellfish Products | 0.90 mg | 39% | CNF |
| 1496 | Spinach, raw | Vegetables and Vegetable Products | 0.90 mg | 39% | CNF |
| 1497 | Desserts, rennin, tablets, unsweetened | Sweets | 0.90 mg | 39% | USDA_SR |
| 1498 | Dessert, rennin, tablets, unsweetened | Sweets | 0.90 mg | 39% | CNF |
| 1499 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 0.89 mg | 39% | USDA_FF |
| 1500 | Mollusks, whelk, unspecified, cooked, moist heat | Finfish and Shellfish Products | 0.89 mg | 39% | USDA_SR |
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