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 1651–1700 of 11,725 foods

#	Food	Category	Per 100 g	% DV	Source
1651	Muffin, blueberry, commercially prepared, low-fat	Baked Products	0.79 mg	34%	USDA_SR
1652	Muffin, blueberry, commercial, reduced fat	Baked Products	0.79 mg	34%	CNF
1653	Crackers, standard snack-type, sandwich, with peanut butter filling	Baked Products	0.78 mg	34%	USDA_SR
1654	Cracker, standard snack-type, sandwich with peanut butter	Baked Products	0.78 mg	34%	CNF
1655	Lambsquarters, raw	Vegetables and Vegetable Products	0.78 mg	34%	USDA_SR
1656	Lambsquarters, raw	Vegetables and Vegetable Products	0.78 mg	34%	CNF
1657	Waffles, gluten-free, frozen, ready-to-heat	Baked Products	0.78 mg	34%	USDA_SR
1658	Pasta, fresh-refrigerated, spinach, as purchased	Cereal Grains and Pasta	0.78 mg	34%	USDA_SR
1659	Pasta, fresh-refrigerated, spinach, as purchased	Cereals, Grains and Pasta	0.78 mg	34%	CNF
1660	Couscous, dry	Cereal Grains and Pasta	0.78 mg	34%	USDA_SR
1661	Grains, couscous, dry	Cereals, Grains and Pasta	0.78 mg	34%	CNF
1662	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Snacks	0.78 mg	34%	USDA_SR
1663	Bread, oat bran	Baked Products	0.78 mg	34%	USDA_SR
1664	Stinging Nettles, blanched (Northern Plains Indians)	American Indian/Alaska Native Foods	0.78 mg	34%	USDA_SR
1665	Stinging Nettles, native, blanched	Vegetables and Vegetable Products	0.78 mg	34%	CNF
1666	Crackers, cream, Gamesa Sabrosas	Baked Products	0.78 mg	34%	USDA_SR
1667	Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour	Snacks	0.77 mg	34%	USDA_SR
1668	Snacks, corn-based, extruded, chips, barbecue-flavor	Snacks	0.77 mg	34%	USDA_SR
1669	Snacks, corn-based, extruded, chips, barbecue	Snacks	0.77 mg	34%	CNF
1670	Hummus, commercial	Legumes and Legume Products	0.77 mg	34%	CNF
1671	Popcorn, microwave, regular (butter) flavor, made with palm oil	Snacks	0.77 mg	34%	USDA_SR
1672	Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil	Snacks	0.77 mg	34%	USDA_SR
1673	Snacks, popcorn, microwave, butter flavour	Snacks	0.77 mg	34%	CNF
1674	Cake, date square (matrimonial cake), homemade	Baked Products	0.77 mg	34%	CNF
1675	Babyfood, crackers, vegetable	Baby Foods	0.77 mg	33%	USDA_SR
1676	Snacks, potato chips, fat-free, made with olestra	Snacks	0.77 mg	33%	USDA_SR
1677	Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker	Breakfast cereals	0.77 mg	33%	CNF
1678	Fish, sucker, white, cooked, dry heat	Finfish and Shellfish Products	0.77 mg	33%	USDA_SR
1679	Succotash, (corn and limas), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.77 mg	33%	USDA_SR
1680	Succotash, (corn and limas), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.77 mg	33%	USDA_SR
1681	Fish, mullet (sucker), white, baked or broiled	Finfish and Shellfish Products	0.77 mg	33%	CNF
1682	Succotash, boiled, drained	Vegetables and Vegetable Products	0.77 mg	33%	CNF
1683	Nuts, coconut milk, canned (liquid expressed from grated meat and water)	Nut and Seed Products	0.77 mg	33%	USDA_SR
1684	Bread, pumpernickel	Baked Products	0.77 mg	33%	CNF
1685	Nuts, coconut milk (liquid from grated meat and water), canned	Nuts and Seeds	0.77 mg	33%	CNF
1686	Deli-meat, salami (Genoa), dry cured	Sausages and Luncheon meats	0.77 mg	33%	CNF
1687	Cookies, oatmeal, refrigerated dough	Baked Products	0.77 mg	33%	USDA_SR
1688	Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve	Soups, Sauces, and Gravies	0.77 mg	33%	USDA_SR
1689	Meatless, sandwich spread	Legumes and Legume Products	0.77 mg	33%	CNF
1690	Cereal, hot, oats, instant: golden honey with bran, prepared, Quaker	Breakfast cereals	0.77 mg	33%	CNF
1691	Cookie, oatmeal (with or without raisins), refrigerated dough	Baked Products	0.77 mg	33%	CNF
1692	Snacks, popcorn, caramel-coated, with peanuts	Snacks	0.76 mg	33%	USDA_SR
1693	Snacks, popcorn, caramel-coated, with peanuts	Snacks	0.76 mg	33%	CNF
1694	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Snacks	0.76 mg	33%	USDA_SR
1695	Sauce, sweet and sour, ready-to-serve	Soups, Sauces, and Gravies	0.76 mg	33%	USDA_SR
1696	Sauce, sweet and sour, ready to serve	Soups, Sauces and Gravies	0.76 mg	33%	CNF
1697	Bread, oat bran, toasted	Baked Products	0.76 mg	33%	USDA_SR
1698	Cattail, Narrow Leaf Shoots (Northern Plains Indians)	American Indian/Alaska Native Foods	0.76 mg	33%	USDA_SR
1699	Succotash, boiled, drained, with salt	Vegetables and Vegetable Products	0.76 mg	33%	CNF
1700	Cattail, narrow leaf shoots, native	Vegetables and Vegetable Products	0.76 mg	33%	CNF

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Foods high in Manganese

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