Foods high in Manganese

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 1551–1600 of 11,725 foods

#	Food	Category	Per 100 g	% DV	Source
1551	Nuts, European chestnuts (sweet), boiled and steamed	Nuts and Seeds	0.85 mg	37%	CNF
1552	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Breakfast Cereals	0.85 mg	37%	USDA_SR
1553	Granola bar, chewy, chocolate coated, all flavours	Baked Products	0.85 mg	37%	CNF
1554	Fish, trout, mixed species, raw	Finfish and Shellfish Products	0.85 mg	37%	USDA_SR
1555	Fish, trout, mixed species, raw	Finfish and Shellfish Products	0.85 mg	37%	CNF
1556	Grains, amaranth, cooked	Cereals, Grains and Pasta	0.85 mg	37%	CNF
1557	Bread, pumpernickel, toasted	Baked Products	0.85 mg	37%	CNF
1558	Beverages, ABBOTT, EAS soy protein powder	Beverages	0.85 mg	37%	USDA_SR
1559	Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS	Vegetables and Vegetable Products	0.85 mg	37%	USDA_SR
1560	Corn, dried (Navajo)	American Indian/Alaska Native Foods	0.85 mg	37%	USDA_SR
1561	Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors	Snacks	0.85 mg	37%	USDA_SR
1562	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids	Legumes and Legume Products	0.85 mg	37%	USDA_SR
1563	Chickpeas (garbanzo beans, bengal gram), canned, drained solids	Legumes and Legume Products	0.85 mg	37%	CNF
1564	Crackers, cream, La Moderna Rikis Cream Crackers	Baked Products	0.84 mg	37%	USDA_SR
1565	Danish pastry, nut (almond, raisin nut, cinnamon nut)	Baked Products	0.84 mg	37%	CNF
1566	Bread, wheat germ	Baked Products	0.84 mg	37%	CNF
1567	Okra, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.84 mg	37%	USDA_SR
1568	Okra, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.84 mg	37%	USDA_SR
1569	Okra (gumbo), frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.84 mg	37%	CNF
1570	Okra (gumbo), frozen, boiled, drained	Vegetables and Vegetable Products	0.84 mg	37%	CNF
1571	Flour, semolina, fine	Cereal Grains and Pasta	0.84 mg	37%	USDA_FF
1572	Granola bar, chewy, fruit flavour, soy protein added, yogourt coated	Baked Products	0.84 mg	37%	CNF
1573	Cassava (manioc), flour	Vegetables and Vegetable Products	0.84 mg	37%	CNF
1574	Cookies, oatmeal, commercially prepared, regular	Baked Products	0.84 mg	36%	USDA_SR
1575	Cookie, oatmeal (with or without raisins), commercial	Baked Products	0.84 mg	36%	CNF
1576	Crackers, saltines, low salt (includes oyster, soda, soup)	Baked Products	0.84 mg	36%	USDA_SR
1577	Cracker, saltine (also oyster, soda, soup), low sodium	Baked Products	0.84 mg	36%	CNF
1578	Cereal, hot, oats, instant: regular, prepared	Breakfast cereals	0.83 mg	36%	CNF
1579	Babyfood, cereal, wheat, with milk powder and fruit, dry	Babyfoods	0.83 mg	36%	CNF
1580	Nuts, cashew nuts, dry roasted, without salt added	Nut and Seed Products	0.83 mg	36%	USDA_SR
1581	Nuts, cashew nuts, dry roasted, with salt added	Nut and Seed Products	0.83 mg	36%	USDA_SR
1582	Nuts, cashew nuts, dry roasted, salted	Nuts and Seeds	0.83 mg	36%	CNF
1583	Nuts, cashew nuts, dry roasted	Nuts and Seeds	0.83 mg	36%	CNF
1584	Soybeans, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	0.82 mg	36%	USDA_SR
1585	Soybeans, mature cooked, boiled, without salt	Legumes and Legume Products	0.82 mg	36%	USDA_SR
1586	Bread, rye	Baked Products	0.82 mg	36%	USDA_SR
1587	Cookies, oatmeal sandwich, with creme filling	Baked Products	0.82 mg	36%	USDA_SR
1588	Cookie, oatmeal sandwich, cream filling	Baked Products	0.82 mg	36%	CNF
1589	Soybeans, dry, boiled, salted	Legumes and Legume Products	0.82 mg	36%	CNF
1590	Soybeans, dry, boiled	Legumes and Legume Products	0.82 mg	36%	CNF
1591	English muffin, multigrain (also granola), toasted	Baked Products	0.82 mg	36%	CNF
1592	Crackers, cheese, sandwich-type with peanut butter filling	Baked Products	0.82 mg	36%	USDA_SR
1593	Cereals, WHEATENA, cooked with water	Breakfast Cereals	0.82 mg	36%	USDA_SR
1594	Cracker, cheese, sandwich-type, with peanut butter filling	Baked Products	0.82 mg	36%	CNF
1595	Peppers, hot chile, sun-dried	Vegetables and Vegetable Products	0.82 mg	36%	USDA_SR
1596	Pepper, hot chili, red, sun-dried	Vegetables and Vegetable Products	0.82 mg	36%	CNF
1597	Crackers, matzo, egg and onion	Baked Products	0.82 mg	36%	USDA_SR
1598	Cracker, matzo, egg and onion	Baked Products	0.82 mg	36%	CNF
1599	Flour, wheat, all-purpose, unenriched, unbleached	Cereal Grains and Pasta	0.82 mg	36%	USDA_FF
1600	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium	Legumes and Legume Products	0.82 mg	36%	USDA_SR

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Foods high in Manganese

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