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 1501–1550 of 6,347 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | Rice, white, short-grain, cooked, unenriched | Cereal Grains and Pasta | 0.36 mg | 16% |
| 1502 | Rice, white, short-grain, enriched, cooked | Cereal Grains and Pasta | 0.36 mg | 16% |
| 1503 | Beef, variety meats and by-products, liver, cooked, pan-fried | Beef Products | 0.36 mg | 15% |
| 1504 | Beef, variety meats and by-products, liver, cooked, braised | Beef Products | 0.36 mg | 15% |
| 1505 | Muffins, corn, commercially prepared | Baked Products | 0.35 mg | 15% |
| 1506 | Bread, irish soda, prepared from recipe | Baked Products | 0.35 mg | 15% |
| 1507 | Fast Food, Pizza Chain, 14" pizza, pepperoni topping, thin crust | Fast Foods | 0.35 mg | 15% |
| 1508 | Chrysanthemum, garland, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1509 | Pumpkin leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1510 | Persimmons, japanese, raw | Fruits and Fruit Juices | 0.35 mg | 15% |
| 1511 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1512 | Chrysanthemum, garland, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1513 | Pumpkin leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1514 | Pizza, pepperoni topping, regular crust, frozen, cooked | Fast Foods | 0.35 mg | 15% |
| 1515 | PIZZA HUT 14" Sausage Pizza, THIN 'N CRISPY Crust | Fast Foods | 0.35 mg | 15% |
| 1516 | Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato | Fast Foods | 0.35 mg | 15% |
| 1517 | SUBWAY, cold cut sub on white bread with lettuce and tomato | Fast Foods | 0.35 mg | 15% |
| 1518 | Rice, white, long-grain, parboiled, unenriched, cooked | Cereal Grains and Pasta | 0.35 mg | 15% |
| 1519 | Rice, white, long-grain, parboiled, enriched, cooked | Cereal Grains and Pasta | 0.35 mg | 15% |
| 1520 | DOMINO'S 14" Pepperoni Pizza, Classic Hand-Tossed Crust | Fast Foods | 0.35 mg | 15% |
| 1521 | Fast Food, Pizza Chain, 14" pizza, sausage topping, regular crust | Fast Foods | 0.35 mg | 15% |
| 1522 | Cookies, brownies, dry mix, regular | Baked Products | 0.35 mg | 15% |
| 1523 | Danish pastry, cheese | Baked Products | 0.35 mg | 15% |
| 1524 | Babyfood, banana with mixed berries, strained | Baby Foods | 0.35 mg | 15% |
| 1525 | PIZZA HUT 14" Cheese Pizza, Stuffed Crust | Fast Foods | 0.35 mg | 15% |
| 1526 | Fast Food, Pizza Chain, 14" pizza, cheese topping, stuffed crust | Fast Foods | 0.35 mg | 15% |
| 1527 | Candies, truffles, prepared-from-recipe | Sweets | 0.35 mg | 15% |
| 1528 | Candies, NESTLE, BABY RUTH Bar | Sweets | 0.35 mg | 15% |
| 1529 | Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked | Baked Products | 0.35 mg | 15% |
| 1530 | Cake, pineapple upside-down, prepared from recipe | Baked Products | 0.35 mg | 15% |
| 1531 | Candies, MARS SNACKFOOD US, SNICKERS Bar | Sweets | 0.35 mg | 15% |
| 1532 | ON THE BORDER, Mexican rice | Restaurant Foods | 0.35 mg | 15% |
| 1533 | Borage, raw | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1534 | Fast Foods, crispy chicken filet sandwich, with lettuce and mayonnaise | Fast Foods | 0.35 mg | 15% |
| 1535 | Dock, raw | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1536 | PAPA JOHN'S 14" Pepperoni Pizza, Original Crust | Fast Foods | 0.35 mg | 15% |
| 1537 | Babyfood, cookies | Baby Foods | 0.35 mg | 15% |
| 1538 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 0.35 mg | 15% |
| 1539 | Rice mix, white and wild, flavored, unprepared | Meals, Entrees, and Side Dishes | 0.35 mg | 15% |
| 1540 | Currants, zante, dried | Fruits and Fruit Juices | 0.34 mg | 15% |
| 1541 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 0.34 mg | 15% |
| 1542 | Pork, fresh, variety meats and by-products, liver, raw | Pork Products | 0.34 mg | 15% |
| 1543 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 0.34 mg | 15% |
| 1544 | Cookies, fig bars | Baked Products | 0.34 mg | 15% |
| 1545 | Rice, white, long-grain, precooked or instant, enriched, prepared | Cereal Grains and Pasta | 0.34 mg | 15% |
| 1546 | Rambutan, canned, syrup pack | Fruits and Fruit Juices | 0.34 mg | 15% |
| 1547 | Raspberries, puree, seedless | Fruits and Fruit Juices | 0.34 mg | 15% |
| 1548 | BURGER KING, Onion Rings | Fast Foods | 0.34 mg | 15% |
| 1549 | Fast foods, onion rings, breaded and fried | Fast Foods | 0.34 mg | 15% |
| 1550 | Dandelion greens, raw | Vegetables and Vegetable Products | 0.34 mg | 15% |
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